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Browsing Category Exercise

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

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

Home Strength Training Routine for Runners: Day 2

May 9, 2020 · by Garrett McLaughlin

| Article written on May 9th, 2020 at 08:09am | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March
Pop & Float
Line Hops: Double Leg 4-Square
Line Hops: Single Leg 4-Square
Vertical Jump & Stick
Single Leg Vertical Jump & Stick

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

Piston Squats
Eccentric Push-Up or Push-Up
Dead Bug or Bent Legs Lowering

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg stability & balance, upper body strength & posture, and core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

Single Leg Reaching Deadlift or Standing Airplane
Bent Over T
High Plank or High Plank with Alternating Shoulder Taps

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, arm/core strength, and anti-rotation core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 5-10 repetitions.

The group #3 exercises includes:

Triplanar Lunges
Eccentric Tricep Press-Up or Tricep Press-Up
Rotational Planks

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

Overhead Lat & Tricep Stetch
Upper Trapezius Stretch
Couch Stretch
Standing Hip External Rotation Stretch
Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 2 home strength training routine. Click here to view the day 1 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

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

The Runner’s Survival Guide

April 20, 2020 · by Garrett McLaughlin

| Article written on April 20th, 2020 at 11:14am | Follow Garrett on Facebook and Instagram |

We are going through some uncertain and dangerous times. With that being said, we are really fortunate that running requires minimal equipment and can be completed on your own terms. As much as I want these resources to help supplement your running throughout the duration of the Coronavirus shutdown, in reality, they should last the test of time. That’s because the basics will always be the basics regardless of the situation. Therefore, I hope the following resources help guide you in achieving your most audacious running and fitness goals. You deserve it!

In this article, I will provide videos with a downloadable PDF covering the following areas…

15-Minute Core Training Routine
15-Minute Mobility Routine
Pre-Run Dynamic Warm-Up
Home Strength Training Routine: Day 1
Home Strength Training Routine: Day 2

It’s my recommendation that you think more closely about which areas you might be neglecting and use these resources to guide you towards a better understanding and more consistency moving forward. Of course, these are NOT designed to rehabilitate from injury or treat pain but serve as the framework for healthy runners trying to improve performance and reduce the likelihood of injury. If you have more individualized needs, click here to contact me regarding the Healthy Running Program.

Let’s get started…

15-Minute Core Training Routine for Runners

Click here to download the 15-Minute Core Training Routine for Runners PDF!

15-Minute Mobility Routine for Runners

Click here to download the 15-Minute Mobility Routine for Runners PDF!

Pre-Run Dynamic Warm-Up Routine

Click here to download the Pre-Run Dynamic Warm-Up Routine PDF!

Home Strength Training Routine for Runners: Day 1

Click here to download the Home Strength Training Routine for Runners: Day 1 PDF!

Home Strength Training Routine for Runners: Day 2

Click here to download the Home Strength Training Routine for Runners: Day 2 PDF!

Thank you for taking the time to view and download these resources. Of course, everything covered above is a general recommendation that should fit a variety of situations. It’s always recommended to incorporate an individualized functional movement program to see the best results in a safe and effective way. Click here to learn more about the Healthy Running Program and let’s cut through the noise and uncertainty to get you the results you deserve, guaranteed!

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

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