Garrett McLaughlin, MS, ATC, CSCS, ART

Follow Blog via Email

Enter your email address to follow this blog and receive notifications of new posts by email.

Join 1,550 other followers

Email Address:
Search
Blog Categories
Blog Categories
Whats New?
Like me on Facebook

Like me on Facebook

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…

Increasing the resistance
Incorporating tempo
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…

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

Pelvic Control & How to Address Within Your Strength Training Program

November 23, 2020 · by Garrett McLaughlin

| Article written on November 23th, 2020 at 12:03pm | Follow Garrett on Facebook and Instagram |

There are a lot of different areas to analyze when it comes to running form. But one in particular which is important from a shock absorption and stability standpoint is called contralateral pelvic drop (see image below). This is easily overlooked for foot strike pattern, stride length, and vertical oscillation, but is vital to promote frontal plane efficiency as you run.

Plain and simple, contralateral pelvic drop occurs when the opposite side pelvis drops during the initial loading response and/or the stance phase of running. What’s important to realize is that the opposite side pelvis is supposed to drop while running. I’m in no way attempting to say that the pelvis needs to remain completely level. But through the research we know this should equate to around 3-degrees or so, and anything more is deemed excessive.

Therefore, it’s important not to automatically assume contralateral pelvic drop is bad just like we have done with pronation over the years. Both of these are normal shock absorption strategies for the lower body when landing and loading on a single leg. But to optimize function of the lower limb, both need to happen properly rather then excessively to create stable and efficient movement, as well as to mitigate potential injury risk.

Over the years I have been fortunate to work with runners in sports medicine clinics, gyms, private fitness studios, and sports performance facilities. What this has allowed is the ability to watch hundreds of people move on a daily basis. There is often a lack of knowledge and instruction when it comes to pelvic control that can limit performance and create compensations associated with pain at the lower back, hip, knee, and foot.

Recently I created a video discussing contralateral pelvic drop and how to address this within your strength training program. With the majority of my running clients, we execute programs that address strength training and running retraining simultaneously rather then placing priority on one versus the other.

Fortunately, there is growing research and understanding that strength training is necessary for runners. However, I find that this is taken too literally as the majority of runners are focusing on strength over shock absorption, stability, and lower limb alignment. Improving strength can certainly make you faster and more resilient to running-related injuries, but the tips I provide in this video will lead to more efficient and economical running.

Do you have any questions about this content or are curious how contralateral pelvic drop relates to you? Click here to contact Garrett and schedule your running analysis now.

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

Self-Limiting Exercise and It’s Impact on Movement Quality

November 9, 2020 · by Garrett McLaughlin

| Article written on November 9th, 2020 at 03:19pm | Follow Garrett on Facebook and Instagram |

In 2013, I was first introduced to the concept of “self-limiting exercise.” Truthfully, it allowed me to really shift my thought process when prescribing training and rehabilitation programs for clients. Over the years, I have grown to appreciate that more is not always better, but better is better. Self-limiting exercise certainly fits that mold.

If this term is unfamiliar to you, self-limiting simply means…

“Relating to something which limits itself.”

Now, if we reconfigure that definition to encompass more of a movement perspective, we clearly understand that self-limiting exercise is a type of training that requires additional emphasis on quality and proper form above quantity. As soon as quality is lost, the exercise or movement is over. This will eliminate excess volume, prioritize good quality movement, and reduce the likelihood of injury.

Let’s cover a few examples to better explain this…

Distance running is a sport where you are rarely limited by your form but rather cardiorespiratory fitness, endurance, and pain threshold. It’s common for runners to push their limits to the point of exhaustion and/or the onset of pain. If running was more self-limiting in nature, as soon as form breaks down that would be the end of training for that day. This places quality of running over quantity, and will most likely lead to a significant reduction in running-related injuries.
Jumping rope can be viewed as a great example of a well-known self-limiting exercise. It’s rarely the strongest or most fit person who jumps rope the best. But, rather the one that’s able to maintain proper posture, form, timing, and coordination. As soon as one of these characteristics is lost, you quickly lose rhythm and have to start over. We all know how frustrating it can be when jumping rope but that’s why we rarely see injuries from this form of training.
The last example I’d like to describe is single balance work. You can’t muscle yourself through poor balance. This type of training has more to do with an efficient neuromuscular system than brute strength of individual muscles. It’s self-limiting in that once balance is lost, you have to regain your footing and completely start again from where you left off.

Hopefully each of these examples accurately conveys the difference between self-limiting exercise and the formal type of exercise we have adopted over the years. As a society that readily thinks more is better, I’d love you to start thinking more deeply about how you can get more from less. And with less I mean as much as necessary with adequate form and proficient movement.

While digesting a lot of information over the years from different professionals and groups, such as Gray Cook, Erwan Le Corre, and The Foot Collective, I’ve really gravitated to the balance beam as a tool to prioritize self-limiting exercise. This is an environment that requires balance, stability, and control to execute a series of drills properly so you don’t lose balance and fall.

Of course, I don’t complete entire workouts on the balance beam but rather specific drills in a warm-up or cool-down fashion, and on recovery days. This will provide you more “balance” between our modern lifestyle and the benefits that self-limiting exercise can provide to movement proficiency.

Below are a handful of my favorite drills utilizing the balance beam…

Forward & Backward Walking

Balancing 4-Way Toe Taps

Balancing Split Squat

I hope you enjoyed this article! If you have any questions at all about how to start implementing more self-limiting exercises into your routine, don’t hesitate to click here and contact me directly. The thought process of quality over quantity will work wonders for your body to enhance movement quality, create a better mind-body connection, and ultimately achieve longevity to express yourself through movement later in life.

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

Fireside Chat with Dr. Ryan Tisdall, DPT – “The Effect of Breathing on Posture, Biomechanics, & Running”

November 3, 2020 · by Garrett McLaughlin

In this 4th edition, we had a great conversation with guest, Dr. Ryan Tisdall. Ryan is a sports physical therapist and strength & conditioning coach in Novi, Michigan. He shared a wealth of information regarding breathing, including how it can impact our body and overall running performance.

Not sure if you are breathing correctly? Do you have poor posture, core strength, or feel like you get winded easily while running? Ryan has you covered in this chat!

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

Ryan’s background and experiences (3:20)
The anatomy & physiology of breathing (7:15)
How to self-assess your breathing (15:45)
The interdependence between breathing and the core (20:00)
Breathing and it’s impact on running performance & injuries (27:17)
Connect with Ryan (36:40)
Q&A (37:35)

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

Here are additional resources regarding today’s chat and how to learn more about Dr. Ryan Tisdall…

Website: www.kinesisptandperformance.com
Email: Ryan@kinesisptandperformance.com

Thanks for watching!

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

Page 3 of 49 « Previous 1 2 3 4 5 … 49 Next »