A while ago, I posted that I had started using Coach Jay Johnson's strength progression after running. Now that I've worked my way up to the longest/hardest routine as a cool down, and used it for a while, here are my thoughts:
1. It doesn't take long to complete the routine, and it is not very difficult strength-work. I agree with Coach's assessment that it is essentially a cool-down.
2. It is not enough to take the place of regular strength routines - especially for me. Because it focuses a lot on the hips, I thought I might be ok using it as a substitute, but I wasn't. My hips started bothering me during runs. So I added the entire Myrtle routine into my warm-up, plus a long hip strengthening session a few times a week.
3. It seems a little unfocused to me. I think I just don't understand the science behind it well enough, but my perception is that I am doing a lot of different exercises for not long enough for anything to matter. I've thought about doubling the reps for everything, even - that seems more like your muscles would actually get fatigued.
4. The final routine is missing some components I'd like to include - namely, the full Myrtle routine, and planks. I added those in separately.
5. There is SOME, but not much, stretching in the routine.
My conclusion (totally personal conclusion, mind you) is that the progression didn't quite do it for me. I have limited time in the mornings, and since I have to focus on my hips and stretching problem areas, I can use my time better by doing targeted exercises. I do still complete one of the routines on occasion, but it's not something I've committed to doing every day.
Your thoughts on post-run? Have you tried these post-run workouts?