Garrett McLaughlin, MS, ATC, CSCS, ART

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The Best of 2021

January 13, 2022 · by Garrett McLaughlin

Are you new on the blog or curious what high value piece of content you might have missed in 2021? If so, I have you covered.

While facing much unpredictability in 2021, I still tried my best to remain consistent with the educational content. This ranged from social media posts (Facebook & Instagram), webinars & Fireside Chats, and exclusive content in the Ignite Your Run private Facebook group. Whether you caught some of this or none at all, let me help you by summarizing the best of 2021.

At the end of every year, I like to “wrap-up” by sharing the most viewed content. 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 3 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 2021!

And, of course, if you have any questions or need additional help moving forward please click here to schedule a FREE 30-minute consultation.

Top 3 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2021. 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: Improving Mobility for Runners with David Jennings, DPT

#2: Pelvic Floor & Women’s Health with Cassandra McCoy, ATC

#3: RED-S & Nutritional Considerations for Endurance Athletes with Jill Merkel, RD

Top 3 Webinars

In the following, I will share the most viewed webinars from 2021. These are FREE 60-minute webinars that I hosted on a regular basis to educate people about various topics to improve function of the body, performance, and reduce the likelihood of injury.

#1: Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction

#2: Core Training That Matters: How to Train the Foot, Core, & Breathing to Impact Running Performance

#3: How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching

I hope this Best of 2021 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2022. Of course, if you have questions or need help moving forward please click here to schedule your FREE 30-minute phone consultation.

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

How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching (FREE Webinar Replay)

December 12, 2021 · by Garrett McLaughlin

Do you constantly feel tight? Have you been foam rolling and/or stretching without seeing any noticeable improvement?

If so, I just held a 60-minute webinar on ‘How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching‘ which could really positively impact your range of motion in the weeks and months to come!

Static stretching is a common strategy that is often thrown at any and all sensation of tightness. But, unless you have a shortened tissue, you might be addressing your “tightness” with the completely wrong intervention.

Let’s be honest… we all desire the freedom to move and feel our best. The last thing we want is tightness, aches, and pains slowing us down. Therefore, click below to watch this entire webinar replay and take control of your body once and for all.

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

Various reasons for your tightness and why static stretching might not be the best solution
How to self-assess your tightness to uncover the root cause of the problem
Which exercises and drills are the most effective to reduce tightness and improve range of motion to feel and function your best for years to come
And much, much more!

I hope you enjoy this webinar! Click here to set up your FREE phone consultation to understand how to individualize these strategies to your needs and learn more about the Functionally F.I.T. Program.

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

Fireside Chat with Cassandra McCoy, ATC – “Pelvic Floor & Women’s Health”

December 1, 2021 · by Garrett McLaughlin

Welcome to the Fireside Chat! This series was designed to provide 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 10th edition, we had a great conversation with guest, Cassandra McCoy, ATC. Cassandra is a licensed athletic trainer and women’s health professional in Tulsa, Oklahoma.

The pelvic floor is a commonly overlooked area of the human body. And truth is, it’s rarely talked about which does a disservice to women and men who suffer from injury, urinary incontinence, and/or a myriad of other conditions created by pelvic floor dysfunction. Whether you are recovering from child birth or having difficulty holding your bladder, Cassandra will teach you the basics so you can function your best.

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

What is the pelvic floor?
Common injuries and issues from pelvic floor dysfunction
Why we need to remember the pelvic floor when we…
- Return to exercise pre/post-partum
- Return to exercise following an injury or surgery
Why the pelvic floor shouldn’t be trained in isolation
Q&A

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 Cassandra McCoy, as well as her in-person & virtual services…

Email: info@positivelybalancedllc.com
Website
25-Days of Fitmas

Thanks for watching!

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

Strength Training 101 for Runners (FREE Webinar Replay)

October 13, 2021 · by Garrett McLaughlin

Are you newbie to strength training and curious if it would be a good supplement to your running? Have you been strength training for years but unsure if you are doing so effectively to create the best results possible?

If so, I just held a 60-minute webinar on ‘Strength Training 101 for Runners’ which should be a game changer for you!

Strength training can be a worthwhile supplement to your running. Research shows that it helps improve performance & running economy, and addresses the risk factors associated with injury. But, it has to be executed properly to create the results you desire without adding more to your plate which makes it harder to recover.

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

What you’ll learn is…

The key takeaway from my most successful running clients
Important principles that should guide your strength training program
Basic exercises to target the foot, calf, single leg strength & stabilization, and core
And much, much more!

As an added bonus for watching this webinar replay, I want to invite you to the upcoming RunStrong Challenge which will kick-off on Monday, November 8th. This 6-week strength training & injury prevention program caters to each individual while the group competes for big prizes.

Are you ready to RunStrong?

Click here to learn more!

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

Running & Strength Training Recommendations to Best Navigate Your Next Taper

September 23, 2021 · by Garrett McLaughlin

Strength training is a valuable supplemental strategy for any endurance athlete. It has been shown to improve performance and address common risk factors associated with injury. However, in contrast to strength training for the non-athlete, endurance athletes need to be mindful of total volume in order to prevent overtraining which can lead to injury.

When following a periodized training plan, the volume of sport training vs. strength training fluctuates throughout the year to put you in the best position possible to be successful come race day. However, mismanaging training volume or neglecting the taper can negate months and month of hard work.

The taper can be described as a structured reduction in training volume for a specific period of time prior to athletic competition. After building volume to prepare the body for race day, the taper acts as a formalized recovery period which has been shown to improve performance. This has now been documented in swimming, cycling, running, rowing, triathlon, and team sports.

Tapering generally varies by sport but the general premise remains the same. In terms of endurance athletes, the research shows that reducing training volume 40-70% over a 2-3 week time period immediately preceding your race creates significant performance benefits. In order to reap the reward of a proper taper, intensity of training must be maintained.

The reason tapering is so important, despite initially sounding counterintuitive, is that it helps you replenish your muscle glycogen stores which have previously been depleted by high volume training. In addition, fast twitch fibers grow at an extremely fast rate which contributes to greater power development and an improvement in economy. Who doesn’t want more energy and a faster “kick” during race day?

Now, if you are an endurance athlete who is also incorporating strength training alongside your sport training, this must be taken into consideration. If you remove strength training altogether or maintain/increase volume and fail to respect the taper, it can have a negative impact on performance. Therefore, strength training should follow a similar recommendation of reducing volume while maintaining intensity.

Volume is easy to adjust when it comes to endurance and strength training. This simply means reducing the amount of time (duration, miles, sets and repetitions) spent completing a certain activity. However, maintaining intensity is a challenge for many who want to be extra cautious and not get injured leading up to race day. It’s important to continue trusting your plan, hitting the assigned paces or RPE, and not allowing a big reduction in resistance used during strength exercises which will ultimately cause a loss of fitness. Fitness levels will remain consistent for around 1-month when reducing volume if intensity is maintained.

What you should absolutely not do at any point while tapering is fail to reduce total volume and/or add more strength training into your program. Even if you are dissatisfied with how your body feels at that time, less is always more in the weeks leading up to race day. As the research states, “Generally speaking, the problem with most athletes is not a lack of training rigor but demonstrating discipline in “pulling back” on training when necessary.” Respecting and properly executing the taper is one key to training success.

If you have questions regarding how to navigate the taper to see the absolute best results on race day, click here and schedule your free phone consultation.

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

Sources:

Less Is More: The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes by Murach et al (2015)

Injury Prevention for Runners (FREE Webinar Replay)

September 1, 2021 · by Garrett McLaughlin

Injury prevention is a hot topic in the running world, and for good reason. Runners are searching for the best strategies to stay injury-free and thriving within the sport. But, is preventing injury actually attainable?

In this webinar, I presented on the topic of injury prevention by thoroughly reviewing the research. What I found was a lot of conflicting information compared to what is commonly seen around the running community. It’s my hope that you will use this to be more objective and fine tune your program to create the best results possible.

What you’ll learn is…

The most common running-related injuries
Which risk factors are associated with injury
Important injury prevention tactics and their effectiveness
- Foam rolling
- Static stretching
- Strength training
The role of footwear in reducing your injury risk
Q&A

I hope you enjoy this webinar! Click here to set up your FREE phone consultation to understand how to individualize these strategies to your needs and learn more about the Healthy Running Program.

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

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Garrett McLaughlin, MS, ATC, CSCS, ART

The Best of 2021

Top 3 Articles

#1: Bunions & Big Toe Pain: Here’s Why…

#2: Running & Strength Training Strategies to Navigate Your Next Taper

#3: Variability: Reducing Your Risk of Running-Related Injury

Top 3 Videos

#1: How to Perform the Lateral Squat

#2: Soleus Strengthening for Runners

#3: 5 Knee-Friendly Squat Variations

Top 3 Fireside Chats

#1: Improving Mobility for Runners with David Jennings, DPT

#2: Pelvic Floor & Women’s Health with Cassandra McCoy, ATC

#3: RED-S & Nutritional Considerations for Endurance Athletes with Jill Merkel, RD

Top 3 Webinars

#1: Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction

#2: Core Training That Matters: How to Train the Foot, Core, & Breathing to Impact Running Performance

#3: How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching

How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching (FREE Webinar Replay)

Fireside Chat with Cassandra McCoy, ATC – “Pelvic Floor & Women’s Health”

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

Strength Training 101 for Runners (FREE Webinar Replay)

Running & Strength Training Recommendations to Best Navigate Your Next Taper

Injury Prevention for Runners (FREE Webinar Replay)