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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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    • ‘In the Spotlight’ with Jennifer Blindert
    • The Best of 2020
    • The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)
    • Diversify Your Calf Strengthening: Gastrocnemius vs. Soleus
    • Simple Ways to Add More Intensity to Your Strength Training Program
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‘In the Spotlight’ with Jennifer Blindert

January 10, 2021 · by Garrett McLaughlin

In this edition of ‘In the Spotlight’ let’s talk with Jennifer Blindert. Jennifer is a recent participant and co-winner of the RunStrong Challenge. This is no easy feat as she completed each and every task asked of her over the 6-week time period. When it comes to creating reliable results that impact your running, consistency is at the top of the list.

Jennifer and I first started working together to troubleshoot and alleviate persistent hip flexor fatigue/tightness. Hip flexors and hamstrings can commonly feel tight and fatigued for a myriad of reasons. So it’s important look more closely at running form, flexibility, strength, and a handful of other areas.

Over 2-3 months, we were able to make strong improvements to resolve this “tightness” by following a consistent and focused strength training and corrective program. Luckily, Jennifer is hardworking, consistent, and a very good communicator which creates a great situation when it comes to working with clients virtually during the craziness of COVID.

Without further ado, let’s shine the spotlight on…

Jennifer Blindert

Q: Where are you from?

A: “I grew up in Michigan and that is where I currently reside but I lived in Colorado for 7 years.”

Q: What are some of your favorite hobbies?

A: “Running, skiing, swimming, SUPing, gardening, and spending time with my animals (dogs, chickens, and budgies (parakeets)).”

Q: If you could live anywhere in the world where would that be? Why?

A: “Somewhere without ticks! I like Michigan and the seasons but I do not like ticks!”

Q: Is there something unique about you that most people don’t know?

A: “I really like hanging out with my chickens (but most people know that). I also played the trumpet for 12 years but have since focused on my other hobbies.”

Q: Tell us a little about your running background and what is your favorite moment to date?

A: “I started running in middle school when I didn’t make the softball team. I did have some previous experience running from playing soccer. My mom is also a runner, so I grew up in the running community. I ran cross country, indoor track and outdoor track in high school and college. My primary event was the mile (or 1500m) in track but I would occasionally drop down to the 800m and 400m in 4×4 relay. After college, I continued to run road races and have done countless 5k’s, some competitive miles, a couple of 10k’s, and a few half marathons.

One of my most memorable races (and probably my favorite race) was the Bolder Boulder 10k in Colorado. I  trained specifically for the race and my goal was to break 40 minutes because you got a special shirt that said ‘sub 40 club.’ During the race I went through the 5k at 19:58 and thought to myself, “I can’t slow down AT ALL!” Miles 3-4 are always the hardest for me and this race was no exception. I felt awful. Then somewhere in mile 5, I starting feeling better and said to myself “I trained to hard all year for this race to not break 40.” I pushed harder that last two miles than I ever have. It was probably the best mental race I’ve had. I went across the finish line and looked at my watch and saw the :16 and I was disappointed that I came so close and then I realized there was 39 in front of it…39:16! I was so shocked that I broke 40 minutes by over 40 seconds!”

Q: When you first started working with Garrett, what were the goals you wanted to achieve?

A: “I wanted to strengthen my hip flexor muscles because I had been having problems for a while with fatigue and pain in the hip and upper quad area. I wanted to become a stronger runner overall as well. I also wanted some more variety in my workouts to break up the repetitive exercises I had been doing.”

Q: At this point are you still feeling the same hip flexor pain/tightness and how has that changed after modifying your strength training program and adding the RAILs component?

A: “I have not had the hip flexor pain/tightness since the challenge. I have continued the strength training and RAILs which have made a big difference with my balance and mobility and helped train me to engage my core. All of these improvements have taken the stress off hip flexor muscles, so I haven’t had any of those old issues. Yay!”

Q: Oftentimes, the process of progressing a strength training program isn’t always smooth and linear, were there any setbacks along the way? And if so, how did you deal with them?

A: “Yes, my hips were very weak and I tweaked my posterior hip muscle (while washing the dogs). It took a long time for the pain to subside. I wasn’t able to do some of the exercises in my program for a few weeks because of the pain, but Garrett was able to modify my workouts so my muscles could heal and then I able to progress the difficulty of my exercises once again.”

Q: How did your strength training program change after working with Garrett?

A: “I’m not just lifting to ‘check the box’ anymore.  Lifting more weight isn’t necessarily my goal, but being focused on proper form. I do a lot more balancing exercises now, single leg/arm. I also engage my core with every exercise not just the abdominal exercises.”

Q: What is that one thing you dislike the most but continue to work on because you know it will help?

A: “Ugh, planks. I still do them multiple days a week because they really target my weaknesses but they are hard, especially the side variants.”

Q: What are the most noticeable improvements you’ve seen so far with your running?

A: “I have a stronger core (canister-like) and feel more stable and strong during my runs. It’s not noticeable in my running necessarily, but I couldn’t do one push-up before the challenge and now I can do a couple sets of ten!!!”

Q: You were a co-winner of the Fall 2020 RunStrong Challenge and achieved a perfect score… How did you enjoy that program and what contributed to your success in being so consistent over the 6-week time period?

A: “I really enjoyed the challenge. It was great to get a running analysis and a personalized workout plan all from the comfort of my home.  It was also fun to ‘meet’ some new people during such an isolated time and to be able to interact through the Facebook group.

I was determined to not miss any points especially for things that were in my control such as water intake, posting challenge videos, and completing my workouts. Even if I didn’t feel like doing something, I did it anyway because I didn’t want to be out of the running for grand prize, especially for something I could have done. It was the competition that kept me on my toes. I knew the other competitors were not going to miss any points so I couldn’t either! My advice is to not fall behind on anything especially with water intake. I pulled a couple ‘chug at 10 pm’s’ and that’s not fun at midnight…2am…4am….”

Q: Looking ahead, do you have any new goals/races you are working towards?

A: “I would like to run more road mile races again and I plan on doing the Detroit Free Press International Half.”

Q: If you could give advice to the 18 year old you who is getting ready to run in college, what would you tell her?

A: “Work with Garrett first (haha). Or find a college program that has a good strength training coach. It’s so important to get a good base with core strength and overall stability and strength before moving on to more miles or faster miles.”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Jennifer Blindert. To learn more about the Healthy Running Program, please click here!

The Best of 2020

December 23, 2020 · by Garrett McLaughlin
| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

2020 was a wild ride, wasn’t it? Despite the ups and downs this year threw at us, there were still tons of people staying active and pursuing their health, running, & fitness goals. This includes searching for the top content and resources across multiple platforms.

At the end of every year, I like to “wrap-up” by sharing the most viewed content for those of you who might’ve missed it. These are not my top choices necessarily but which were viewed the most to provide a more objective measurement system.

Below you will see the top 4 pieces of content broken down by category. This includes articles, videos, Fireside Chats, and webinars. Please click each individual link to view the content and understand why it was so popular in 2020!

And, of course, if you have any questions or need additional help moving forward please CLICK HERE to contact me directly.

Top 4 Articles

In the following, I will share the most viewed articles posted on my website in 2020…

#1: The Runner’s Survival Guide

–> Click here to view this article!

#2: The Impact of Cadence on Running Mechanics

–> Click here to view this article!

#3: Loading Strategies to Resolve Patellar Tendinopathy

–> Click here to view this article!

#4: Basic Plyometrics to Improve Bone Health

–> Click here to view this article!

Top 4 Videos

In the following, I will share the most viewed videos posted on YouTube in 2020…

#1: 15-Minute Core Training Routine for Runners

#2: Improving Hamstring Flexibility with the Romanian Deadlift

#3: Home Strength Training Routine for Runners – Day #1

#4: Home Strength Training Routine for Runners – Day #2

Top 4 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2020. For those of you new to the Fireside Chat, this is a conversational-type webinar where I invite some of the top professionals in the running, health, & fitness world to share with us their knowledge and experience regarding a particular topic.

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

In the following, I will share the most viewed webinars from 2020. These are FREE 60-minute webinars that I hosted on a monthly basis to educate runners about strength training, injury prevention, and running mechanics.

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

I hope this Best of 2020 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2021. Of course, if you have questions or need help moving forward please contact me directly by clicking here.

Interested in joining a community of motivated runners to learn about running, injury prevention, and nutrition? Click here to learn more about the Ignite the Run private Facebook group!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)

December 12, 2020 · by Garrett McLaughlin

Strength training is one of the most important supplemental strategies for runners. Rather then randomly selecting exercises which you think will provide results, I recommend creating a framework that you can confidently add exercises into for the best long-term success.

Over the years, I have worked with a ton runners. This experience has allowed me to reflect on my mistakes and successes to now have developed a list of “non-negotiables” that should be a part of every runner’s program.

Recently, I held a 60-minute webinar which will educate you on these non-negotiables and how they can have a huge impact on your running. This is true regardless of whether you are struggling with injury and want to return to running or working towards your next PR. Let’s stop randomly selecting exercises and start implementing structured strength training programs that are created from successful principles.

In this FREE webinar replay, what you’ll learn is…

  • The Creation of the Healthy Running Program
  • Non-Negotiable #1: Specificity
  • Non-Negotiable #2: Variability
  • Non-Negotiable #3: ‘It Must Make You a Better Runner’
  • Q&A

–> Click here to receive instant access to the FREE webinar replay.

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding this content. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

Diversify Your Calf Strengthening: Gastrocnemius vs. Soleus

December 7, 2020 · by Garrett McLaughlin
| Article written on December 7th, 2020 at 11:58am | Follow Garrett on Facebook and Instagram |

Are you properly targeting the calf muscle complex to have the strength, power, and resilience necessary to meet the demands of running? Properly is the key word in that sentence. Let’s talk about that…

If we think about running for a second, you are literally bounding from one leg to the other while withstanding forces around 2-4x your bodyweight. This is important to conceptualize because I see a lot of runners only performing two-legged calf raises. Although there are no “bad exercises,” it’s hard to see how these carryover to running unless it’s a recovery day or you are rehabilitating from a plantar fascia and/or achilles injury and it’s a stepping stone in your progression.

With that being said, it’s important for your program to be as specific as possible. Not only do you want to progress basic two-legged calf raises to perform the more challenging and applicable single leg variations, but we must also respect the biomechanics of running.

In the stance phase of running, the knee is always in a slightly flexed position that later extends in the propulsion phase. What we learn when looking more closely at anatomy and the research, is that this slight knee bend biases the deeper Soleus muscle more heavily then the outermost Gastrocnemius.

What does this mean?

In addition to single leg exercises, we must also target the deeper Soleus muscle to incorporate a more diverse calf strengthening routine. This approach respects the anatomy and biomechanics of running so you can see the best results possible.

In this video, I talk about…

  • Calf anatomy
  • The biomechanics of running
  • How to properly progress your calf raises
  • Diversifying your routine while biasing the Soleus muscle

Click below to watch the entire demonstration!

I hope this video blog helps you understand the importance of a more specific but diverse calf strengthening program. If you have questions about calf strengthening, are suffering from a lower leg overuse injury, or are interested in learning more about the Healthy Running Program, click here and let’s talk more.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Simple Ways to Add More Intensity to Your Strength Training Program

November 30, 2020 · by Garrett McLaughlin
| Article written on November 30th, 2020 at 10:03am | Follow Garrett on Facebook and Instagram |

Runners often have trouble balancing their running and strength training, especially as mileage increases. The biggest thing to realize is that as one increases the other can typically take a step back. However, it’s rare that either stops altogether. That’s the beauty of understanding periodization which will allow you to prioritize your running but also respect the impact strength training can provide in the “offseason” months.

Now, I know what you are thinking… What is the “offseason” when it comes to running?

Running is a year round sport as it can and should be. While following a periodized program, the “in-season” phase provides a gradual build up in volume for the designated goal race. When the goal race is completed, it’s time to switch your focus to ensure your body is recovering properly, run at a lower mileage to maintain a suitable base, and incorporate a structured strength training program to introduce variability, build strength, stability, & power, and address any aches and pains. This formula will reduce the likelihood of injury and maximize long-term performance in a sport where up to 75% of runners get injured each and every year.

Although it’s easy to conceptualize that your running plan will increase, decrease, and vary depending on your goals, time until goal race, and many other factors… runners regularly overlook these same principles when it comes to strength training. In fact, the majority of runners complete the same exercises without much variation regardless of the time of year. This does a disservice to your running!

As you are actively training for your goal race, a reduction in strength training volume and intensity is needed to prioritize your running without creating an overtraining stimulus. However, when your goal race is completed and running volume backs down, this is the best time to increase the intensity and volume of your strength training program. That doesn’t always mean different exercises altogether but how these exercises are executed.

In the following video, I discuss simple ways to add more intensity to your strength training program. This will include…

  1. Increasing the resistance
  2. Incorporating tempo
  3. Adding a plyometric component

These three tactics will be discussed with reference to the squat and split squat exercises so you can see them performed during common strength movements for runners. In the end, the number of exercises which can be incorporated in this manner are endless but hopefully it opens your eyes to the small changes which can produce huge results.

Thank you for reading this article and watching the video on how to increase the intensity of your strength training program. Please remember that it’s important to respect your running first and foremost, but recognize those key times throughout the year where you can build a stronger and more resilient foundation to boost performance and reduce the injury risk associated with running.

To receive a 100% individualize strength training & injury reduction program that fits seamlessly alongside your running, click here to learn more about the Healthy Running Program.

By: Garrett McLaughlin, MS, ATC, CSCS, ART

Fireside Chat with Nicole Sifuentes – “Running Form: What Matters and What Doesn’t”

November 25, 2020 · by Garrett McLaughlin

Welcome to the Fireside Chat! This series was designed to provides runners and the general population easy to absorb information regarding running mechanics, nutrition, strength training, and injury prevention. As the series progresses, we will cover a myriad of topics and speak with different professionals in the health & running community.

In this 5th edition, we had a great conversation with guest, Nicole Sifuentes. Nicole is a former olympic runner, running coach, and strength & conditioning specialist in Plymouth, Michigan. With such an exceptional background, she shared some high quality content that’s guaranteed to change your perspective on running form and how to see the best results possible moving forward.

Has improving running form been on the top of your mind? Whether you are a new or veteran runner, Nicole gives her take on whether addressing your form should be the first or last priority based on your goals and running experience.

In this Fireside Chat, we covered a variety of topics, including…

  1. Background and experiences (1:38)
  2. Her take on running form (3:30)
  3. Running mechanics that do and do not matter (8:27)
  4. Hierarchy for successful running (17:50)
    • Run smart
    • Mobility, activation, & self-therapy
    • Strength training
    • Running form
  5. Q&A (34:50)

Click the video below to instantly watch the replay of this chat!

Did you enjoy this Fireside Chat and are interested in learning more about upcoming segments as well as high quality educational content for runners? If so, click here to join the Ignite Your Run private Facebook group. The Ignite Your Run group is a FREE community for runners to learn and interact in the journey to become the best version of yourself possible. You can also click here to view the resource page containing previous Fireside Chat’s and webinars.

Here are additional resources regarding today’s chat and how to learn more about Coach Nicole Sifuentes.

  • Website: www.sifuentescoaching.com
  • Email: Nicole@sifuentescoaching.com

Thanks for watching!

By: Garrett McLaughlin, MS, ATC, CSCS, ART

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