Post-Run Strength Work for High School Runners
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Last updated: July 4, 2026. Coach Jay Johnson.
๐ Key Takeaways
- Open the free Post Run App on your phone: coachjayjohnson.com/post-run. This is the Red/Orange post-run resource to share with athletes; it is a web link, but it opens cleanly on a phone and works like an app.
- Post-run strength work is the missing piece for many high school runners because the aerobic engine improves faster than the structural chassis.
- The work should happen imm ...
How Top Programs Get Maximum Aerobic Benefits While Preventing Injuries
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๐ KEY TAKEAWAYS
- The most crucial concept for winter training success
- Keep heart rate elevated by going directly from warm-up โ run โ strides โ post-run work (no breaks)
- Athletes get as much or more aerobic benefit with LESS running โ prevents injuries
- This is why Jay's system keeps athletes injury-free while helping them PR
- Works for any program, any environment, boys and girls, big schools and small
- Change this approach in December...
How To Train For Cross Country: A Comprehensive Cross Country Training Plan
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ย ๐ KEY TAKEAWAYS
- ย The Car Analogy: Build the aerobic engine, strengthen the chassis, rev the engine with strides
- 5000m cross country = 95% aerobic metabolism โ build that engine year-round
- "Metabolic changes occur faster than structural changes" โ chassis work prevents injuries
- High school runners need chassis-strengthening work EVERY day they run
- Practice structure: Dynamic warm-up โ Workout/run โ Strides โ Post-run strength (no break...
