Garrett McLaughlin, MS, ATC, CSCS, ART

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3 Core Exercises That Are NOT Making You a Better Runner

December 21, 2019 · by Garrett McLaughlin

| Article written on December 21st, 2019 at 07:44am | Follow Garrett on Facebook and Instagram |

Core training is a hot topic in the running world, and for good reason. That’s because runners understand that the mid-section, or “core,” plays a vital role in maintaining form and proper mechanics throughout the running cycle. But, not everyone is targeting this area properly to see the results they are working so hard for.

Anytime you are executing a strength training or rehabilitation program, one of the key principles is specificity. Specificity can be viewed in two different ways…

Is the program specific to your individual needs, weaknesses, and imbalances?
Does the program take into consideration the specific demands of the sport/activity that you are trying to return to or improve performance in?

If you are lacking specificity in anyway, it’s not surprising why the results may be less than stellar. Therefore, I implore you to assess your current core training routine and determine what adjustments can be made for more reliable results. If you are unsure of how to make the necessary changes, this article should provide some insight into which direction to move towards.

Before we dive into the specifics, it’s important to realize that there is no such thing as a “bad exercise.” Every exercise can be beneficial depending on the person, goal, and execution. However, when it comes to running, the sport itself has a unique requirement at the spine, pelvis, and rib cage, which narrows our emphasis on the particular exercises which may be the most impactful.

Now, let’s discuss 3 core exercises that are NOT making you a better runner. And, provide recommendations on how you can improve specificity, and thus, running performance.

#1: Crunches

Crunches are the dinosaur core exercise in the strength training world. They’ve been around for years and years, and their effectiveness is heavily debated by many. In my opinion, this is a valid exercise to improve strength of the abdominals and anterior core musculature. But, if we think about the principle of specificity, it does not train a movement which you would utilize while running.

Rather than strengthening the abdominals with Crunches, let’s change our approach to still target this area but while promoting stability at the spine, pelvis, and rib cage. The best exercise which does that is called the Dead Bug.

The Dead Bug is an entry level anti-extension core stability exercise. In contrast to the Crunch, the Dead Bug uses the same musculature to fire and prevent extension of the spine. This action is vital while running as it limits excessive anterior pelvic tilt, stabilizes the spine, and positions the rib cage to promote good use of the diaphragm and respiratory system.

To learn more about the Crunch vs. Dead Bug, watch this video…

#2: Standing Lateral Flexion (Side Bends)

I completely understand the desire to complete the Standing Lateral Flexion exercise due to it’s targeted nature at the obliques and lateral core. We all want a slim waist and more defined midsection. However, while running it’s actually more efficient to prevent against this side-to-side spine motion which would greatly increase the amount of ground reaction force upon foot strike.

Of course, I’m not saying don’t target this area because it’s vital for efficient gait, as well as athletic and everyday movements. Instead, let’s change how we are doing it to reinforce stability and control at the lateral aspect of the spine, rib cage, and pelvis. This can be accomplished with the Side Plank and it’s many variations.

The Side Plank is a staple in the strength training and rehabilitation world, and for good reason. It’s often labeled as an anti-lateral flexion core stability exercise since it directly opposes the side bending action of the spine. By improving stability and preventing this type of motion, you are able to maintain alignment of the spine, levelness of the pelvis, and more efficient mechanics at the lower extremity.

To learn more about the Standing Lateral Flexion vs. Side Plank, watch this video…

#3: Cable Trunk Rotations

Cable Trunk Rotations is a fantastic core exercise to build stability and resilience in the rotational plane. Unlike the exercises mentioned above, you actually do rotate to a small degree while running as the opposite arm and leg move in a coordinated and reciprocal way. That’s why this one falls into more of a grey area if we consider our specificity principle.

The biggest issue I usually see with strengthening through a large rotational range of motion is the minimal amount of rotation inherent to running. Instead of utilizing this full range of motion, it might be more impactful to build strength in a smaller range that better replicates running. Or, switch your Trunk Rotations for the Pallof Press!

The Pallof Press is a fantastic anti-rotation core stability exercise. That means, the same muscles which create rotation are working to prevent motion at the spine. The Pallof Press can be a good substitute for Cable Trunk Rotations to build stability and resilience to minimize excessive rotation and promote good positioning of the trunk over the lower extremity.

To learn more about Cable Trunk Rotations vs. Pallof Press, watch this video…

At the end of the day, it’s important to perform a strength training and rehabilitation program that is specific to your needs. Of course, building strength is never a bad thing and you can select endless exercises to do that. However, I tend to see runners strengthening specific muscles in isolation without improving stability at the core. Both of these are needed for long-term spine health and injury resilience, but stability will more readily carryover to efficient running mechanics.

Do you want to see better results with your running in 2020? Are you tired of under-performing or consistently struggling with injuries? Click here to learn more about the Healthy Running Program.

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

How to Progressively Warm-Up the Calf & Ankle: A Basic Pre-Run Loading Protocol

December 9, 2019 · by Garrett McLaughlin

| Article written on December 9th, 2019 at 4:33pm | Follow Garrett on Facebook and Instagram |

One area runners need to spend more time emphasizing within their dynamic warm-up is the calf complex and ankle joint. Since running adds a lot of forces on the musculoskeletal system and these areas are so active throughout the running cycle, preparation is key to reduce the likelihood of injury and improve performance.

Let’s be honest, the lower leg often gets neglected in most dynamic warm-up and strength training programs. This is can be a problem since it’s generally an area which experiences a higher volume of running-related injuries. Therefore, properly preparing the ankle and calf for running can increase resilience to injury and preparation for subsequent runs.

In this video blog, I will outline a series of drills that progressively load the calf and ankle. Next time you warm-up for a run, follow this protocol or utilize specific exercises to fill in the gaps. This will ensure you are best prepared for the rigors of distance running.

Calf & Ankle Range of Motion

In the general context of this article, you might be wondering why I am recommending calf stretching and ankle mobility. In no way will this help prepare you for the amount of loading that the lower leg endures while running. However, ankle dorsiflexion is an important range of motion needed during the mid to late stance phase and where many runners are often limited. If you have limited range of motion at the ankle joint, I recommend addressing this early in your dynamic warm-up with some simple flexibility and mobility drills for no more than 60-90 seconds.

Wait, click here to self-assess ankle dorsiflexion to see if you need this!

Calf Raises

With any dynamic warm-up, it’s important to start simple before progressing to more specific drills that introduce higher loads. That’s why the calf raise is a logical entry point. To perform the calf raise, simply raise the heels off the floor while keeping all of your weight evenly distributed across the toes. If you need assistance with balance, hold on to a wall or sturdy object and focus on moving through the full range of motion. Perform 10 to 20 repetitions to increase tissue temperature, lubrication of the ankle joint, and activation of the calf complex.

Single Leg Calf Raises

Specificity is important as you are preparing the body for a particular sport. In this case, since running is so single leg dominant, you must incorporate drills that take this into consideration. The single leg calf raise is the unilateral version of the calf raise demonstrated previously. This further challenges the ankle and calf, as well as increases tissue temperature and joint lubrication. Perform 10 to 20 repetitions before completing the following drills.

Ankle Hops

The next two exercises are typically where most runners fail to connect their dynamic warm-up with the plyometric-like demands of running. Since running imparts 2-4 times bodyweight on a single leg, while essentially bounding from one leg to the other, the dynamic warm-up must account for this. Ankle hops is a great “in-between” exercise that places the ankle and lower leg under greater load and replicates the elastic and shock absorption demands of running. Complete 2 sets of 10-20 repetitions while gradually increasing the intensity of each hop.

Single Leg Ankle Hops

The last drill that is a perfect segue to running is single leg ankle hops. The theme continues in which we are progressively increasing the amount of load and demand on the ankle and calf to replicate what the body will endure while pounding the pavement. Single leg ankle hops is a challenging single leg plyometric activity that targets energy storage and release. For the purpose of improving readiness to run, you don’t want to over exert yourself with this drill. Instead, complete 2 sets of 5-10 repetitions as the final step before you set out on your run.

What’s important to realize about this progressive dynamic warm-up for the ankle and calf is that the same principles can be applied to any and every area of the body. By no means do I recommend only warming up in isolation. But, if you have a history of lower leg and foot injury, or feel like these areas need extra TLC, then by all means utilize the drills outlined to better prepare for running.

Please click here or comment below with questions and feedback pertaining to this article. Thanks for reading!

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

4 Exercise Variations to Strengthen Your Hip Flexors

November 27, 2019 · by Garrett McLaughlin

| Article written on November 21st, 2019 at 3:09pm | Follow Garrett on Facebook and Instagram |

The hip flexors are a group of muscles at the front aspect of the hip. They get a ton of attention due to our increasingly sedentary lifestyle, and as a result, the shortness/tightness developed which can create a nagging sensation and/or limit flexibility. However, aside from stretching this muscle group, strengthening should be a part of your weekly routine.

Over the years, there has been such prevalence on strengthening the gluteals for better performance and reducing the likelihood of injury. Almost to the point where people, especially runners, are doing entire workouts devoted to this muscle group. As much as I think the gluteals are important, we must look more closely at the biomechanics of running and the role the hip flexors play throughout gait. Because in the end. this muscle group cannot be neglected.

Due to their location, the hip flexors help lift the knee in front of the body towards the chest. They are also active eccentrically to store energy throughout hip extension and push-off before pulling the hip forward during swing phase, and into the flexed position I stated previously. Because the psoas muscle spans all the way to the lumbar spine and the other hip flexors have many different pelvic attachments, they play a role in stabilizing the pelvis and lumbar spine during single leg stance and running. Therefore, it’s important that these muscles are strong, stable, and resistant to fatigue. This will prevent a breakdown in running form as mileage increases.

Since hip flexor strengthening is not talked about enough, I want to share with you a simple and effective 4 exercise progression that I commonly prescribe to my running clients. This will provide the guidance needed to properly target this muscle group.

Let’s begin…

Hooklying Band Resisted Marching

This hooklying band resisted marching exercise is a dead bug and core stability variation with emphasis on resisting hip flexion. When setting up for the movement, make sure you are maintaining a neutral spine and not using a resistance so hard that it causes you to lose position. Place the band around the feet and engage the flexed hip to prevent the stretched band from pulling you out of 90 degrees of hip flexion. Hold for a second or two, then switch sides. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #2.

Watch the video below to learn more…

Hip Bridge with Band Resisted Marching

The hip bridge with band resisted marching is very similar to the previous exercise, but while holding the top of a hip bridge. What this does is require the gluteus maximus and opposite side hip flexor to work simultaneously. This muscle activity is very similar to running where one leg is extending to push-off while the other is flexing through swing phase in preparation for foot strike. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #3.

Watch the video below to learn more…

Long Lever Bridge with Band Resisted Marching

The long lever bridge with band resisted marching is essentially the same exercise as #2 but with a lengthened lever arm. By extending the legs further out then the traditional hip bridge, this will place more emphasis on the hamstring muscle group. Not to mention it creates a greater degree of hip flexion to move through and more tension in the band. Therefore, it’s a harder variation than the previous two exercises. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #4.

Watch the video below to learn more…

Single Leg Stance with Isometric Resisted Hip Flexion

As much as ground-based exercises do a great job at building strength in particular areas, we must always ensure that this strength carries over into an upright position. Because, plain and simple, that’s where running and everyday movements happen. The single leg stance with resisted isometric hip flexion challenges the non-weight bearing leg to engage the hip flexor and maintain a 90/90 position at the knee and hip. In addition, single leg stance requires a greater degree of stability and balance, so this exercise can really tie things together. Complete this movement for 2-3 sets of 30-60 sec holds each. When proficient, increase the tension of the band or cycle back through this exercise progression again with more repetitions or a harder band.

Watch the video below to learn more…

What’s important to realize is that this is a progression of exercises. Therefore, determine which exercise should be your starting point and begin building hip flexor strength, while only progressing to the next variation every 4-6 weeks. Each week, try to increase the amount of repetitions, resistance of the band, or time, to make the exercise more challenging. This will help you improve strength, endurance, and stability while becoming more proficient in the movement.

If you have any questions about the exercises outlined in this article or want to work more closely together to receive an individualized strength training program, please click here to contact me or comment below. Thanks for reading!

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

The Secret Behind Injury Prevention: Can You Run Your Next Race Pain-Free?

November 2, 2019 · by Garrett McLaughlin

| Article written on November 1st, 2019 at 4:45pm | Follow Garrett on Facebook and Instagram |

Have you struggled with persistent aches, pains, and various running-related injuries throughout the years? Are you at the point where you are ready to try something different in hopes of seeing better results? If so, this article should provide you with the guidance necessary to reduce your likelihood of injury once a for all.

I hate to mislead you with some attention grabbing title. But, the truth is… Running is a painful sport. In fact, the research shows that up to 70% of runners get injured each and every year. Therefore, the real goal should be how to reduce your risk of injury since it cannot be prevented altogether. This can be done by increasing your tolerance to the demands of running and functioning in a more efficient way.

In the following sections, I will present a few key points for you to consider when emphasizing injury reduction…

Perform a Running Analysis

Since you’ll usually spend anywhere from 3-6 days per week running, the first step is to run more efficiently. How do you go about that? Spend the time and a little money on the front end by paying a trained professional to conduct a running analysis. This can be done in simple ways such as slow-motion treadmill analysis or with wearable technology like the DorsiVii.

Too often do we pay for the best Garmins, self-myofascial release tools, and training programs. In reality, your money is best spent on improving the quality of your movement within the sport. More efficient running form will cause less wear and tear on the body, as well as improve performance.

Complete a Movement Assessment

In addition to analyzing your running form and implementing the corrections which will make you more successful on the road, it’s important to assess general and specific movement patterns. What’s important to realize is that the body is really good at compensating. This means that a movement might appear normal even though the strategy to achieve that position has been altered due to a mobility, stability, or motor control problem.

During an assessment, you will complete a series of movements that can be analyzed by a trained professional. These movements provide a good glimpse into how the body functions in various positions. And, these naturally play a big role in how well you run.

Most movement assessments consist of the squat, lunge, single leg stance, step down, and other relevant drills. They can also be broken down to a greater degree when a discrepancy is found by evaluating one or several of the joints involved. In the end, you can determine your overall movement competency, if there are any imbalances or asymmetries from side to side, and which weak links need to be addressed to reduce your risk of injury.

Correct Your Weak Links

With the running analysis and movement assessment completed, you will have a very good idea of which areas require your attention. What’s important to realize is that there might be several things which are not “optimal,” in regards to your movement. The good thing is, you don’t have to be perfect to be a successful runner. And, by no means do you have to correct everything. Instead, work closely with your healthcare provider to determine what are the low hanging fruit or most important priorities to target first. Start there!

When implementing a corrective plan, patience and consistency are the two key ingredients. You can’t work on your specific exercises once a week and expect it to have any impact. Many of these underlying issues may have been present for months or even years before uncovering them. Therefore, address them daily, progress your program when able, and stay committed for the long haul.

Incorporate a Structured and Progressive Strength Training Program

Runners either have a love or hate relationship with strength training. However, one thing we can’t deny is that a higher level of strength or endurance only increases your tolerance to the demands of running. And, the great thing about that is, you are able to improve your foundation without running more miles. This is crucial as we age.

In my opinion, strength training is not the best term for it. Of course, it’s helpful to be stronger and more resilient. But, there are other characteristics which could better reduce your risk of injury, including: mobility, stability, neuromuscular control, timing, coordination, stiffness, and shock absorption. All of these play a vital role while running and should be addressed within your strength training program.

The big question usually becomes, how do you implement a strength training program alongside your running? Of course, running needs to be your priority. With that being said, there are weeks or months throughout the year where you can be more aggressive in the gym. This is usually following your goal race as you take some time to recover or even early in your running plan while you are still establishing a base. Then, as mileage builds, strength training can back down into more of a maintenance phase. As long as your body is able to adequately recover between runs, strength training should play a role in some way. Anywhere from 1-4 days per week is recommended depending on the time of year.

Understand Intensity, Volume, & the Importance of Recovery

Three of the most important variables in running are intensity, volume, and recovery. These have a very special relationship with each other that undoubtedly play into your likelihood of enduring a running-related injury. Plain and simple, the higher the intensity or greater the volume, the more recovery is needed. When recovery is overlooked for the sake of running faster or more miles, tissue breakdown will likely exceed tissue repair.

Running is infamous for chronic overuse injuries such as tendinopathies and stress fractures. How do these occur? A repetitive load is applied for too long or with too much magnitude for positive remodeling to occur. That’s why it’s very important to listen to your body and reduce intensity or volume when you are excessively tired, not sleeping well, experiencing high levels of stress, during certain times of your menstrual cycle, and/or not hitting your normal paces.

In the end, it’s important to be smart with your training. If you start to notice any of the warning signs listed above, consider what modifications you might have to make to stay healthy. That’s why I always recommend following a structured and progressive plan that builds you up for your goal race, while prioritizing recovery. Not to mention utilizing an experienced running coach to help you make smart decisions.

Like I mentioned upfront, running is hard on the body and there is no way to prevent running-related injuries from occurring altogether. Being smart, listening to your body, and applying some of the strategies I mentioned can help alleviate the risk so you can continue running on your terms for years to come.

Thank you for reading this article. If you personally need help reducing your risk of injury and think some of the strategies I outlined in this article could be helpful, click here to learn more about the Healthy Running Program. This program is designed for runners and will be 100% individualized to your needs. In-person and remote options available!

‘In the Spotlight’ with Claudette Watson

October 13, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Claudette Watson. I have had the privilege of working with Claudette beginning in February of 2019. She started in-person with a 2x/week functional training option and then switched to the remote coaching program when I moved to Michigan.

Claudette and I have interacted quite a bit over the years. Whether that be at Fleet Feet Sports Nashville or one of my learn-by-doing seminars, she has always been eager to learn more about running injury prevention and strength training. Unfortunately, a challenging return from injury finally allowed us to work together in an official capacity. But, I was very happy for the opportunity.

One area that I believed was holding Claudette back was her current strength training routine. It consisted of a lengthy list of physical therapy-type exercises but did not take the next step to load and build tolerance to the high impacts of running. Through a movement assessment and evaluation, we were able to determine her specific needs and began working towards targeting those weak links with a structured and progressive program.

Fortunately for me, Claudette is very hard working, dedicated to the process, and inquisitive to want to understand the “why” behind the program. This allowed her to go from struggling early on when returning to running to excelling at a recent 5k.

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

Claudette Watson

Q: Where are you from?

A: “I was born in New Jersey and moved around a lot as a child, but for middle school my family was relocated to Wilton, CT. That is where I discovered my love of running! I started as a sophomore in high school, where I ran indoor and outdoor track. I also had the opportunity to run cross country as a freshman in college. Early on, I was told I had “bad knees” by my doctor and advised to quit, but I decided to limit my mileage instead. Cross training of any kind really was not part of a young runner’s routine back in the 80’s. With some careful training and an inspiring college coach I was able to run my first 10-miler. After that I was hooked!”

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

A: “I would live in Nashville! My husband and I love the friendly people and the country music scene. We appreciate all of the outdoor sport activities available to us and the excellent fitness opportunities with all of the gyms and studios in town.”

Q: What are some of your favorite hobbies?

A: “For cross training I enjoy swimming with our friends at Ensworth Aquatics Masters. I also like cooking for family and friends, and recently joined a book club and rediscovered the pleasure of reading fiction. We are also preparing for the arrival of a new puppy in October, and plan on doing some volunteer pet therapy with her in the near future.”

Q: What are the top reasons you enjoy running?

A: “I like running for all the reasons I enjoyed it as a teenager- the camaraderie, spending time outdoors, and the challenge of a good workout. I appreciate all the connections I have made through running- especially friends in the Brentwood Breakfast Club, Fleet Feet running programs, and working with coaches like Garrett.”

Q: When you first started working with Garrett, what goals did you want to achieve?

A: “I was primarily looking for improved injury resistance. I discovered in my 40s that I have low bone density; now that I am in my 50s I really have to pay attention to how I manage load-bearing activities within my weekly routine.”

Q: What motivated you to work with Garrett, and what were the goals you wanted to achieve?

A: “I sustained an injury from training and racing the Indianapolis marathon back in 2017 and had to restructure my overall program to include more strength training. My goal is adding muscle mass to have a protective effect on my bones and improve injury resistance for running.”

Q: How did your new strength training program differ from what you were doing before?

A: “Before working with Garrett, I was mostly focused on “prehab” physical therapy-type exercises and Pilates. Lifting heavier weights was not part of my program. So far I am seeing good results with Garrett’s program and had success running a 5K over Labor Day weekend.”

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

A: “I have gained muscle, improved posture and core strength, and am able to lift heavier things in daily life without assistance. My return to running has been easy after taking time to lay the foundation with Garrett’s strength program.”

Q: Since you have worked with Garrett in-person AND remotely, what are the advantages of each program?

A: “Garrett offers great form/technique corrections and motivation when you meet with him in-person. Remote coaching is flexible and you get quick feedback to your written questions and commentary on any videos you share. I also appreciate the monthly check-in call Garrett offers as part of the remote coaching program.”

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

A: “RAILs- I am easily sidetracked at home; although I am good about stretching I often neglect to make time for the actual corrective exercises. I am working on setting aside some time for that important component of the program.”

(Note: RAILs is an individualized corrective program I have each client complete to address the findings of their movement assessment. It stands for Release, Activate, Integrate, and Locomote. The goal is to correct any underlying limitations, imbalances, and reduce the likelihood of future injury.)

Q: How do you feel Garrett’s services may differ from other professionals in his field?

A: “Garrett’s movement assessments make sure the program is specifically tailored toward your body’s needs and your sport of running. He is also knowledgeable enough to accommodate any other requests you have- for example, my shoulder as it relates to swimming.”

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

A: “This year my project is working toward a faster 5K time. Then next year my goal is a 10K, followed by a half marathon in 2021. Whether I get to race another marathon will depend on how I perform over the next few years with this strength training regimen. I will most definitely will be looking to Garrett for his expert opinion!”

Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Claudette Watson! Please feel free to comment below with any questions or feedback.

4 Things Every Runner Should Do in the Offseason

October 4, 2019 · by Garrett McLaughlin

| Article written on October 4th, 2019 at 1:15pm | Follow Garrett on Facebook and Instagram |

Congratulations! You completed your goal race and you’re ready to reduce mileage and let your body recover. Although you’ll still be running some miles each week, this is a great time to adjust your focus for the offseason.

Now, let me start by saying that most runners are not fond of the word offseason. Regardless of whether this is late fall/early winter or late spring/early summer, you’ll most likely still be running and possibly signing up for a handful of “fun” races. This is completely fine!

What this time of year provides is the ability to switch gears and focus your attention on the supplemental strategies which will make you a more successful runner. Because running mileage is low, it’s important to take advantage of the offseason to come back stronger and with a refreshed mental capacity. Unfortunately, those runners who don’t do this usually set themselves up for failure.

Because you deserve so much success with your running, I want to share with you the most important tips to consider this offseason. Of course, you don’t have to incorporate each and every strategy. But, you need to realize how impactful this time of the year can be on your running if you want to see longevity in the sport.

Let’s get started…

1.Reflection

Plain and simple, you can’t see where you are going unless you understand where you have been! It’s easy to just move on after your goal race. But, this is a mistake.

Instead, reflect on the success, or lack thereof, of your goal race and training. This will help you determine what needs to be fine tuned the next time around for better results. And, it should open your eyes to what you can work on throughout the remainder of the offseason to get a step ahead.

There are several different areas which are important to reflect upon, these include:

Race reflection
- Time
- Pace
- Did you achieve your goal?
- What were the limiting factors? (pain, weather, nutrition, fatigue, etc.)
Training reflection
- Did your training properly prepare you for race day?
- Did you struggle at a certain mileage?
- Any injuries along the way?
- Total duration of training plan (# of weeks)
- Total volume (weekly, monthly, & total miles)
- Composition of running (long slow distance, track, hill repeats, tempo runs, etc.)
- Supplemental movement strategies (strength training, mobility, core, warm-up, cool-down)

All of these things need to be considered to determine where you can do better next time. Instead of doing the same thing and expecting different results, complete an honest audit of your running and adjust accordingly.

2. Schedule a running-specific evaluation

The offseason is the most important time of year to take a better look at your body and re-build the foundation. When running mileage drops, it allows for more emphasis to be placed on correcting underlying imbalances and faulty running/movement mechanics. Addressing these key areas will help you stay injury-free and thriving when it matters most.

If you experienced an injury or niggle while training for your last race, regardless of whether it is now pain-free or not, you have to get to the bottom of it. Just because an area is no longer exhibiting pain does not mean the underlying cause has been corrected.

Seeking the help from a trained healthcare provider can go a long way. But, not all providers are created equal!

I recommend finding a provider who has experience in caring for running-related injuries specifically. The overuse nature of these injuries need to be handled appropriately with a thoughtful and progressive corrective program. Not to mention, a deeper look at your running form and mechanics is probably warranted.

Once the provider has identified and educated you on the key findings, it’s time to get to work! Following your daily corrective program and scheduling periodic check-ins with the provider will ensure you are addressing the issues properly and also progressing the program. Doing so now will make sure the aches and pains don’t re-surface when you get back into your training.

3. Implement an individualized and structured strength training routine

I cannot overstate this enough… Runners need to strength train regularly regardless of the time of year. With that being said, the offseason is the best time to really double down on these gains when running mileage is low. Or, to begin a strength training routine if you haven’t done so before.

One of the biggest problems I see is most runners consider adding strength training at the same time they begin their formal running plan. What most don’t realize is that it’s harder for the body to recover with two competing stressors. Therefore, if you can strategically begin creating your base in the offseason, this will allow you to have a solid foundation in place before running mileage increases.

Remember that evaluation I mentioned above? That should help guide your strength training routine in the offseason. Instead of aimlessly getting stronger, consider what are your weak areas which may be limiting performance and predisposing you to injury. Once you understand that, spend time 2-4x/week creating a better foundation. This can be in the gym or at home with a bodyweight routine.

In general, it can’t hurt to increase strength and endurance. These characteristics provide a protective shield around the body which helps make you more resilient to the demands of running. But, you must also target power, stability, timing, coordination, and mobility. That’s why I always recommend the use of bodyweight movements, free weights, and minimal selectorized equipment.

A handful of the best exercises for runners are deadlifts, single leg deadlifts, squats, rear foot elevated split squats, lunges, calf raises, plank variations, and bridging variations. In addition, increasing upper body strength and improving posture will be especially important to maintain a good body position while running. So make sure your routine is full body and even consists of a few heavier lifts in the 2-6 repetition range.

4. Incorporate an activity that consists of multi-directional movements

When you look at the demands of running, it’s easy to realize that the movement happens in a straight line (sagittal plane). Despite this, smaller multiplanar movements (frontal and transverse planes) are occurring simultaneously throughout the body. Therefore, it’s important for runners to maintain their ability to move in multiple planes of motion outside of distance running.

Strength training is one great way to break the body out of this habitual movement pattern. This can consist of lateral and rotational movements which aren’t often found in the running motion. Some tend to argue that this lack of specificity won’t help improve performance, and I disagree. That’s because it creates a more robust and versatile movement vocabulary. This helps prevent against repetitive overuse injuries and provides a well-rounded foundation to put a more specific type of training on top of.

Another strategy is incorporating a different sport or activity that gets you moving in multiple planes of motion. For instance, soccer, tennis, and volleyball are very good offseason options. What these sports do is challenge muscles, joints, and movement patterns, in a completely different way than running. Plus, they more readily improve power, stability, coordination, and cardiovascular fitness, which can have a positive impact on your running.

Since the body is highly adaptable to the demands we place upon it, consistent running often produces good single plane athletes. With consistent training, many runners lose their ability to move competently in other planes of motion because they never practice these movements. From an injury and longevity standpoint this can be detrimental. That’s why I highly recommend finding an alternate sport throughout the offseason months which will preserve movement variability and provide a mental break before the next training cycle.

I hope you enjoyed this article on 4 Things Every Runner Should Do in the Offseason. Please take a second and comment below with any specific strategies or tips that have helped you in the past. And, if you need a running-specific evaluation or individualized strength training program, please click here to contact me directly.

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

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