By RunDoyen.
Featuring coaching insights from Bobby Van Allen.
Adapted from a RunDoyen coach conversation and edited for clarity.
TL;DR
- “Supplemental training” is everything you do outside of running that supports injury prevention and efficiency.
- Pre-run mobility should be active, progressive, and brief (think 2–3 second holds).
- Post-run mobility can be longer static holds (often around 10 seconds) to restore length after the work is done.
- Drills only help if they are controlled and technically sound, not rushed and sloppy.
- Strength work that targets hips and glutes helps address common runner imbalances tied to limited range of motion.
- Aqua jogging and other cross-training can add aerobic work and recovery with less impact.
If you want help building a supplemental routine that matches your schedule, training load, and injury history, get matched with a RunDoyen coach.
Table of Contents
- What supplemental training is (and what it is not)
- The bookends that matter most: pre-run and post-run mobility
- Drills: technique benefits, but only if you earn them
- Strength and dynamic core: why hips and glutes are the center of the conversation
- Aqua jogging and cross-training: recovery plus aerobic support
- How to fit this into a real week
- Supplemental Training Quick-Start Cheat Sheet
- Common mistakes
- Safety and when to get help
What supplemental training is (and what it is not)
Supplemental training is the work that supports your running without replacing it.
That includes:
- Mobility and stretching before and after runs
- Running drills that refine mechanics
- Strength and core routines that address weak links
- Cross-training such as aqua jogging, cycling, elliptical, and swimming
It is easy to get this wrong in two directions:
- Treating supplemental work like it is optional “extra credit” that never happens
- Overemphasizing it until it crowds out the running that drives most of your adaptation
A useful lens is the one Coach Bobby Van Allen returns to repeatedly: the point is not to find your breaking point. The point is to keep you healthy so you can train consistently and keep improving.
The bookends that matter most: pre-run and post-run mobility
If you do nothing else, do these two things well. They are the simplest way to reduce “first mile stiffness,” improve movement quality, and lower injury risk over time.
Pre-run: active, progressive, and short holds
The goal before a run is preparation, not maximum range. Coach Van Allen’s approach prioritizes active, isolated stretches with very short holds, roughly 2–3 seconds.
Why? Long static holds right before running can leave muscles feeling temporarily “sleepy” or weakened. Before training, you want blood flow, temperature, and coordination trending upward.
A practical pre-run sequence often looks like this:
- Light lunge matrix: front lunge, diagonal lunge, side lunge, both legs
- Keep it easy and progressive, not a deep squat contest
- Think “wake up the system,” not “win a flexibility award”
- Hamstring walk variations: brief hinge, touch toward the ground, stand tall again
- Standing quad stretch: short hold, reset, repeat
- Glute hug variations: brief, controlled pulls
- Calf-focused walks or pulses as needed
- Add upper-body mobility if you are tight (shoulder/triceps style positions)
A key point: your pre-run routine should reflect your day. Someone coming from a nine-hour desk shift may need more deliberate ramp-up than someone who has been on their feet for hours.
Post-run: longer holds to restore length and elasticity
After the run, you are no longer preparing for force production. You are trying to restore. That is why a longer static approach can make sense here, often around 10-second holds in the routine Coach Van Allen describes.
Post-run is also where you can add “extras” after more intense sessions. If the workout involved harder contraction and faster running, you may simply spend more time restoring tissue length and normal movement.
Drills: technique benefits, but only if you earn them
Drills can help you become more efficient, but only if you do them with the same care you want to see in your running stride.
A simple progression Coach Van Allen uses:
- High knees
- Butt kicks
- A-skips
- B-skips
The reason for starting simple is straightforward: sloppy practice reinforces sloppy mechanics. If your form falls apart during drills, you are not “working harder.” You are practicing poor movement.
What “good” looks like in drills
Two technical cues from the coaching conversation matter a lot:
1) Dorsiflexion
Keep the toes up rather than letting them point down lazily. Dorsiflexion encourages cleaner mechanics and better preparation for the next phase of the stride.
2) Avoid extreme medial crossover
Some crossover is natural for many runners. The red flag is the exaggerated version where the leg swings far across the midline, often paired with excessive rotation through hips and arms. That extra torque can show up downstream as overuse problems.
If you are unsure what your drill form actually looks like, record a short video from the side and from behind. The goal is not perfection. The goal is awareness and incremental cleanup.
For a deeper look at keeping easy days truly easy so your body can absorb the harder work, see Easy Run Pace and Recovery Days.
Strength and dynamic core: why hips and glutes are the center of the conversation
Distance running often lives in a narrower range of motion than sprinting. Over time, that can mean certain muscles do a lot of repetitive work while others under-contribute.
Coach Van Allen repeatedly emphasizes hip and glute isolation for a reason:
- If you never practice full hip extension, you may not access it when it matters
- Weak or under-recruited glutes can shift load elsewhere and reduce efficiency
- Muscle imbalance can contribute to familiar runner complaints (tight hamstrings, cranky IT bands, unstable hips)
A simple “dynamic core” concept you can use
You do not need a complicated program to get value. You need controlled reps, good positions, and consistent placement in your week.
A sample structure inspired by the coaching conversation:
- Plank or push-up position leg extensions
- Keep the knee relatively straight so it stays glute-focused
- Go slow on the lift and slow on the lower (sustained contraction)
- Side-plank variations with leg lifts
- Modify with an elbow support if needed
- Slow eccentric core work (example: controlled lowering phase)
- Add brief strides if appropriate and safe after the running session
Coach Van Allen’s guiding principle is “slow and controlled,” not “how many can you rush through.”
For runners building a broader durability base, you may also like Prehab for Runners.
Aqua jogging and cross-training: recovery plus aerobic support
Cross-training can serve multiple roles:
- Preserve aerobic development when impact needs to be limited
- Add volume without stacking more pounding on top of pounding
- Improve recovery between hard sessions
If you have pool access, aqua jogging is a standout tool in the coaching conversation because it can do several jobs at once.
Aqua jogging: what to do (and what not to do)
Coach Van Allen’s big distinction: you are not trying to replicate your exact land stride. You already do enough of that on land.
Instead, the pool is your chance to exaggerate the range of motion safely:
- Bring the knee up toward the surface
- Extend the leg forward in a controlled way
- Then drive through full hip extension behind you
A helpful mental image from the conversation is stepping over a soccer ball, then driving the heel down behind you. The point is deliberate movement and full range, not frantic speed.
Aqua jogging can also support recovery simply through being submerged and moving gently rather than collapsing on the couch. For many runners, that makes it a useful add-on after harder days.
If you want a broader menu of low-impact options and how to use them, see Cross Training for Runners.
Other cross-training options that can work well
- Elliptical
- Cycling
- Swimming (as aerobic support rather than “form work”)
- Rowing and similar machines (General guidance)
A practical tip from the coaching conversation: vary your modalities. If you only ever do one type, you may just shift overload into a different pattern.
How to fit this into a real week
The right answer depends on your history, goals, and available time. But a few principles from Coach Van Allen’s approach translate well for most runners:
1) Add one thing at a time
If you do not currently stretch, start there. If you do not currently do drills, add them only before one quality day. If you want strength, begin with a short routine once per week and build gradually.
2) Put your more structured strength work when you are already warm
A common placement is after a harder session, especially if the next day is a lighter recovery day.
3) Let recovery tools stay recovery tools
If you turn every cross-training session into a max-effort suffer-fest, you may miss the point and stack fatigue in the wrong places.
Example week structure (adapt to your training)
- 2 quality days + long run structure
- Every run: short pre-run active mobility and post-run longer holds
- After one quality day: 10–15 minutes dynamic core work
- The next day: easy recovery run or low-impact pool/elliptical session
- Before the second quality day: add a short drill progression once you can execute it cleanly
- After the long run: longer post-run mobility routine
If your training is oriented toward a specific plan, you can fit these pieces around it rather than reinvent the week. A common place to start browsing options is Marathon Training Plans if you are working toward longer race goals where durability and recovery become even more important.
For runners increasing volume, the most common failure mode is piling on too much too fast. This resource can help you pressure-test your build: How to Increase Running Mileage Without Getting Injured.
Supplemental Training Quick-Start Cheat Sheet
| Goal | What to do | When to do it | Key cue from coaching insights |
| Prepare tissues for running | Active mobility with short holds | Before every run | Hold stretches about 2–3 seconds, progress gradually |
| Restore length after training | Longer static stretching | After every run | Holds can be around 10 seconds post-run |
| Improve mechanics safely | High knees, butt kicks, A-skips, B-skips | Before harder workouts (and only if clean) | Prioritize dorsiflexion and avoid extreme crossover |
| Build durability and efficiency | Glute and hip-focused dynamic core work | 1–2x/week, often after a harder day | Go slow, sustained contraction, quality over quantity |
| Add aerobic work with less impact | Pool, bike, elliptical, swim | As needed based on history and load | Keep the session aligned with its purpose (recovery vs aerobic) |
| Restore hamstring range after intensity | Partner PNF hamstring work | After hard sessions when needed | 10 seconds contract, relax, gain range, repeat |
Common mistakes
- Doing long static stretches before running instead of short active mobility.
- Stretching into pain or forcing range of motion quickly.
- Adding too many new things in the same week (drills + lifting + cross-training + extra mileage).
- Rushing drills with messy form and calling it “getting warm.”
- Letting toes point down in drills and losing dorsiflexion control.
- Treating aqua jogging like a land run replica instead of exaggerating range and using it for recovery.
- Overloading a single day with too much supplemental work on top of your hardest session.
- Ignoring the “complaint signals” that point to weak links you should address.
Safety and when to get help
Supplemental training should reduce injury risk, not create new problems.
Be cautious and consider professional guidance if:
- Pain is sharp, worsening, or changes your gait
- A “tight” feeling becomes localized pain that lingers day to day
- You feel numbness, tingling, or instability
- You are returning from an injury and unsure how to progress load safely
General guidance: if you are unsure whether a movement is appropriate for your body, start with the lowest-risk version, keep reps controlled, and stop before pain.
Closing: make it simple, make it consistent
The best supplemental routine is the one you can repeat. Start with the bookends: pre-run active mobility and post-run longer holds. Add drills carefully. Build strength around hips and glutes with controlled work. Use cross-training strategically, especially when your body needs aerobic support without extra impact.
If you would rather choose your coach directly, you can browse RunDoyen coaches and find someone who fits your goals and style.
FAQ
1) What counts as supplemental training for runners?
Mobility and stretching, drills, strength and core routines, and cross-training such as pool running, biking, elliptical, or swimming.
2) Should I stretch before I run?
Yes, but the type matters. Pre-run mobility is often best as active, progressive movement with short holds (about 2–3 seconds) rather than long static stretching.
3) How long should I hold stretches after a run?
Many runners do well with longer holds post-run, often around 10 seconds per position, to restore length and elasticity after training.
4) When should I do running drills?
Most runners benefit most from drills before harder workouts or race-specific sessions, once they can do the drill cleanly. If your form is sloppy, regress the drill or keep it simpler.
5) What is a PNF hamstring stretch and when would I use it?
PNF uses a brief resisted contraction (often about 10 seconds) followed by relaxation to gain range. It can be useful after intense sessions when hamstrings feel very tight.
6) Is aqua jogging worth it if I am not injured?
Often, yes. It can support recovery, let you exaggerate range of motion, and add aerobic work with minimal impact cost.
7) How much supplemental training should I do each week?
It depends on your time, injury history, and running volume. A common starting point is mobility before and after runs, plus one short strength or dynamic core session per week, then build gradually.
8) How can an online running coach help with supplemental training?
An online running coach can align mobility, drills, strength, and cross-training with your weekly load, recovery needs, and weak links so the “extras” support your running instead of exhausting you.
