Every runner who’s done Myrtl long enough eventually asks the same thing:
“Wait… is this it?”
You’re lying on the floor doing clamshells and leg swings, not exactly breaking a sweat, and part of your brain goes, How is this supposed to make me stronger? Fair question. I asked it too.
Coached it.
Prescribed it.
Defended it in comment sections more times than I can count.
And here’s the honest take: Myrtl works—but only if you understand what it’s actually for.
It’s not a strength program.
It’s not meant to wreck you.
It’s not something you “outgrow” because it failed you.
It’s a foundation.
A reset button.
A way to wake up muscles that tend to ghost you once fatigue creeps in.
The problem is when runners either expect Myrtl to do everything… or throw it out entirely because it feels too easy.
This piece is about clearing that up. What Myrtl is good at. Where it falls short. How to level it up. And how it fits alongside lifting, mobility work, and real-world running strength—so you’re not guessing, and you’re not wasting time on the floor wondering if this is doing anything.
Let’s get into it.
“Myrtl Gets Stale — Where’s the Progression?”
Myrtl was never built to crush you. It’s a base-level mobility and activation routine.
After a few weeks, it should feel easy — that means your hips are waking up, your form is getting tighter, and the little stabilizers are actually doing their job now.
But easy doesn’t mean useless.
I still do Myrtl — not because it’s “challenging,” but because it sets the tone.
It gets my hips online before a tough run or lift. I think of it like brushing your teeth — it’s basic, but you don’t stop doing it once your teeth are clean, right?
Taking It Up a Notch
If you’re ready for more fire, here’s how to crank things up:
- Bands around your knees for clamshells and hydrants = spicy.
- Add reps. Do two circuits. Don’t just go through the motions.
- Ankle weights, pulses, holds — make those muscles earn it.
- Throw in monster walks or single-leg bridges for real strength, not just activation.
These tweaks can turn Myrtl from “warm-up fluff” into a solid strength set.
Enter: SAM — The Big Brother of Myrtl
Coach Jay Johnson, the guy behind Myrtl, knew folks would outgrow it. That’s why he came up with SAM — Strength And Mobility.
SAM stacks on top of Myrtl with:
- Dynamic flexibility drills
- Core work
- Even some light plyos
It’s not just harder for the sake of being harder. It’s designed to move you through phases — kind of like leveling up a character in a video game.
And it works. I’ve used pieces of SAM with runners coming back from injuries or training for faster race paces.
Reddit’s verdict? Myrtl is a great starting point, but SAM (and similar routines) are where the real transformation happens if you’re looking to overhaul form or build durability over the long haul.
“Skip Myrtl. Just Lift.”
Look, I’m all for heavy lifts. I do them myself. Squats, lunges, hip thrusts — those moves are gold for building strength.
But here’s the kicker: big lifts hit major muscle groups, but they don’t always catch the little ones that keep your form solid when fatigue sets in.
Myrtl nails those tiny stabilizers. It’s like the glue between the bricks.
So I say do both — lift heavy and do your Myrtl. Especially as part of your warm-up. Your hips will thank you when the reps get ugly late in the set.
Don’t Confuse Myrtl with Stretching
Quick note here — Myrtl isn’t a catch-all.
It’s not gonna:
- Stretch your calves
- Loosen your quads
- Open up your thoracic spine
That’s not its job.
That’s why a lot of runners stack leg swings + lunge matrix + Myrtl as a pre-run warm-up (you’ll see this combo labeled as LMLS sometimes).
I’ve done this before speed sessions, and honestly, it makes a difference. You feel smooth, activated, and ready to go.
So, Is Myrtl Worth It?
Yes — if you use it right.
If you treat it like the foundation, you’re golden. Build on top of it with more challenging stuff as needed.
But don’t toss it out because it’s “easy.” Easy doesn’t mean pointless.
I’ve seen strong runners — guys who can squat 2x bodyweight — still get sidelined with hip issues because they skipped the little stuff. Don’t let that be you.
Even elites do hydrants and clamshells. I’ve got a buddy who runs 2:45 marathons and still knocks out Myrtl before his track workouts.
Why? Because it helps his IT band chill out. That routine keeps him running strong.
Want More Challenge? Do This:
If Myrtl feels like a breeze now, but you still want its benefits, try these upgrades:
- Add a resistance band around your thighs.
- Use ankle weights for added burn.
- Do two rounds instead of one.
- Add pulses or 2-second holds to each rep.
- Try single-leg glute bridges or hip thrusts.
- Mix in monster walks or lateral band steps to hit more motion planes.
Just keep the original spirit — smooth, full-range movement with control.