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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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  • Whats New?

    • Fireside Chat with David Jennings, DPT – “Improving Mobility for Runners”
    • Core Training for Runners (FREE Webinar Replay)
    • ‘In the Spotlight’ with Mary Lynn Griffin
    • Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction (FREE Webinar Replay)
    • Fireside Chat with Jill Merkel, RD – ‘Nutrition Tips that Last Beyond New Year’s Resolutions’
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Fireside Chat with David Jennings, DPT – “Improving Mobility for Runners”

February 22, 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 7th edition, we had a great conversation with guest, David Jennings. David is a physical therapist in Nashville, Tennessee with a wealth of knowledge in the orthopedic space, but specifically regarding running-related injuries.

Have you been suffering from lingering tightness and immobility? Do you want to improve mobility but don’t know how? David has you covered with some fantastic information that can be immediately applied to your situation.

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

  1. Background and experiences (1:05)
  2. What is mobility? (2:32)
  3. Conditions associated with immobility (5:30)
  4. The take home message on stretching (8:10)
  5. Is the muscle actually tight? And strategies to address muscle length (11:52)
  6. Range of motion during running (20:40)
  7. Things to check (27:23)
  8. Q&A (31:39)

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 physical therapy services from David Jennings…

  • Email: DavidJ@PerformancePTTN.com

Thanks for watching!

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

Core Training for Runners (FREE Webinar Replay)

February 21, 2021 · by Garrett McLaughlin

The core is an important but often poorly targeted area. It’s not that runners are neglecting the core altogether because most know it’s value… it’s just that so many are going about it the wrong way which creates limited results.

Over the years, I have seen so much emphasis on strengthening the muscles of the core with traditional exercises. This is needed to a degree, but running requires stabilization more than anything else. Therefore, a specific approach must be executed to actually build the core in a way which translates to better running performance and injury reduction.

Recently, I held a FREE 60-minute webinar on the topic of core training for runners. It’s my hope that you use this content to better understand the key components of core training to positively impact your running in the months and years to come. I am confident it will change your thought process on how a simple and progressive stabilization routine will allow you to run on all cylinders.

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

  • What is the core? (5:05)
  • Functional requirements of running at the core (9:57)
  • Important training principles (14:23)
  • Types of core training (20:27)
  • The best core exercises for runners (27:14)
  • Q&A (54:24)

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.

‘In the Spotlight’ with Mary Lynn Griffin

February 6, 2021 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Mary Lynn Griffin. Mary Lynn attended one of my webinars in the Summer of 2020 to understand ways to resolve piriformis/hip pain and improve her running. I have had the absolute pleasure of working with her ever since.

A few of my favorite things (there are actually so many!!) about Mary Lynn is her attention to detail, ability to communicate exceptionally well in our remote relationship, and understanding how the short-term objectives align with her long-term goals. Some areas of the body respond more slowly then others. And this was the case with her hip pain that slowly and surely improved over the last 4-6 months. Luckily, her hard work and determination were the biggest factors which allowed her to take control of the injury to now run on her terms.

While running longer distances without walking, incorporating speed work, and doing so with minimal issues, Mary Lynn has become growingly more committed to the process of getting stronger, improving stability, and increasing her resilience to injury. All of this will set her up well for a strong running future and marathon PR (right, Mary Lynn?)!

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

Mary Lynn Griffin

Q: Where are you from?

A: “Midlothian, IL (a suburb of Chicago). In fact my current address is within three miles of my childhood home. Acorn doesn’t fall from the tree!”

Q: What do you do for work?

A: “I am a graphic designer, which I love. I’ve worked on lots of fun and interesting projects over the course of my career.”

Q: What are some of your favorite hobbies?

A: “I’m a hardcore nature enthusiast, so I spend a lot of time in the woods–running, biking, hiking, birding. I tried my hand at snowshoeing recently, and it was super fun!”

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

A: “A 12’ x 12’ cabin in the woods! This is my little joke when I need to get away from everyone, but any place near natural beauty will do.”

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

A: “In my past life, I spent a lot of time in the alternative music scene, which included some unusual encounters with semi-famous musicians.”

Q: You describe yourself as a ‘book worm…’ What is your favorite book of all time and the best book you’ve read within the last year?

A: “So many books! I’ll try to narrow it down. As a lifelong horse lover, I’ve always been a huge fan of Walter Farley’s “The Black Stallion” series. Most recently, I was captivated by Jane Harper’s “The Lost Man”. She’s great at weaving in unexpected plot details that keep you guessing.”

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

A: “I was never any sort of athlete, and I picked up running kind of randomly in my adult years. But turns out, I love it so much.

My favorite moment was definitely at the finish line of the 2018 Chicago Marathon. I was exhilarated and exhausted. As I fell in line to receive my medal, I saw what looked like a beautiful angel dressed in white handing out the hardware. Turned out it was then-world-record-holder Paula Radcliffe. It was such an honor!”

Q: If you had to choose between the trail or road running, which is your favorite?

A: “Trail running, no question. It makes me feel like a wild animal. (My husband told me not to say that part!)”

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

A: “First and foremost was to resolve pain in my glute and hip. It had completely sidelined my running, which was not good for my physical OR mental health!”

Q: Over the last 6-months, how would you describe the process of addressing the piriformis injury? And, how did your strength training and running program change while working with Garrett?

A: “As far as strength, I was like most people. When I actually got around to it, it was all about the old standy-bys–squats, curls, some non-specific cardio, etc. But one of the things I’ve loved about training with Garrett is working a program that is totally customized to my issues. He identified and continues to monitor my weak links, and prescribes very specific exercises to address those. I’m certain this has been key to my injury recovery. Also, the running progression has been very methodical (a new concept for me!), which encourages me to run smarter.”

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

A: “Aside from almost total pain resolution, the biggest thing has been my endurance! Even though I’ve run full marathons, walk breaks always came into play for me. However, after working with Garrett, I was recently able to run eight miles with no walks. I never thought that possible. Also, my pace, cadence, and running economy are better. Actually, so many things are better.”

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

A: “OMG balance exercises! I’m so wobbly! But I know that it will not only make me a better runner, but it will hopefully prevent me from being a “fall risk” as an old lady.”

Q: Some areas of the body respond quickly, while others are an ongoing process. Are there certain movements that you feel still require your full attention to become more proficient with?

A: “I have to really concentrate on single-leg exercise to make sure my knees don’t collapse inward, while I’m also trying to maintain a level pelvis, and…not fall over. Lol. I try to stay really focused on core exercises, too, so I don’t lose correct position. Even though this stuff is tough, I’m really optimistic about future gains.”

Q: You’re a very detail-oriented person. What would you say are the 1-2 finer points which have made the biggest difference?

A: “I run with a metronome now! I know lots of people hate it, but I might actually love it. I’m able to stay super-steady as far as proper cadence, which begets proper pace. It’s kind of Zen, and it really helps me get in the zone. That’s when I’m able to mentally run through all Garrett’s pointers, and try to execute them. The whole process is confidence-building, and fun, too.”

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

A: “Six months ago, I thought the window for more marathon running was closed for me. But now, I’m looking ahead to another 26.2, post-pandemic. And I’d love to crush my PR for the half marathon this year.”


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

Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction (FREE Webinar Replay)

January 29, 2021 · by Garrett McLaughlin

Pelvic control tends to be an overlooked area for many runners. What most fail to realize is that the body needs to withstand 2-4 times it’s bodyweight while landing on a single leg. Therefore, proper stabilization and alignment of the pelvis and lower limb needs to be a priority.

Over the years, I have seen so much emphasis on areas outside of pelvic control. Not only do I feel that pelvic control in particular is misunderstood, but it’s actually very overlooked. Fortunately, the research tells us it’s easy to assess and modify so a shift in perspective might allow us to improve running performance and reduce the likelihood of injury to a better degree.

Recently, I held a FREE 60-minute webinar on the topic of pelvic control. It’s my hope that you reflect on this content and weigh it’s relevance alongside your injury history, needs, and running goals. I am confident it will change your thought process on proper stabilization to be the best runner you can be.

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

  • What is pelvic drop? (4:54)
  • Injury and running economy research (14:53)
  • Assessing areas that contribute to pelvic drop (21:18)
  • Tips & drills to improve pelvic drop (30:40)
  • Q&A (57:00)

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.

Fireside Chat with Jill Merkel, RD – ‘Nutrition Tips that Last Beyond New Year’s Resolutions’

January 22, 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 6th edition, we had a great conversation with guest, Jill Merkel. Jill is a sports and women’s wellness dietitian in Nashville, Tennessee. She has been my go to nutrition resource for years and for good reason. She not only knows her stuff but is able to simplify complex topics in a way that creates sustainable long-term results.

Has improving nutrition been on your mind as we enter the New Year? Do you have big running goals and want to learn how proper hydration and fueling can play a role in that? Jill has you covered with fantastic information that can be immediately applied to your situation.

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

  1. Background and experiences (2:06)
  2. Why restrictive diets don’t work (3:30)
  3. Focus on what you can add versus taking something away (9:33)
  4. The 3 things to consider for hydration (12:33)
  5. What dietary changes to make based on your training (19:28)
  6. Q&A (29:00)

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 sports & women’s wellness dietitian, Jill Merkel, RD.

  • Website: jillmerkelrd.com
  • Email: Merkel.jill@gmail.com

Thanks for watching!

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

‘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!

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