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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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    • Fireside Chat with Jill Merkel, RD – ‘Nutrition Tips that Last Beyond New Year’s Resolutions’
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Browsing Tags bone density

The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)

December 12, 2020 · by Garrett McLaughlin

Strength training is one of the most important supplemental strategies for runners. Rather then randomly selecting exercises which you think will provide results, I recommend creating a framework that you can confidently add exercises into for the best long-term success.

Over the years, I have worked with a ton runners. This experience has allowed me to reflect on my mistakes and successes to now have developed a list of “non-negotiables” that should be a part of every runner’s program.

Recently, I held a 60-minute webinar which will educate you on these non-negotiables and how they can have a huge impact on your running. This is true regardless of whether you are struggling with injury and want to return to running or working towards your next PR. Let’s stop randomly selecting exercises and start implementing structured strength training programs that are created from successful principles.

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

  • The Creation of the Healthy Running Program (3:16)
  • Non-Negotiable #1: Specificity (7:56)
  • Non-Negotiable #2: Variability (20:04)
  • Non-Negotiable #3: ‘It Must Make You a Better Runner’ (32:03)
  • Q&A (53:00)

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.

How to Utilize Strength Training to Improve Bone Health

March 25, 2020 · by Garrett McLaughlin
| Article written on March 24th, 2020 at 12:35pm | Follow Garrett on Facebook and Instagram |

Preserving optimal levels of bone mass is important as we age. Did you know that approximately 52% of American adults over the age of 50 have low bone mass at the femoral neck or lumbar spine?

Part of the difficulty lies in the fact that the majority of peak bone mass is accrued before 18 years of age in females and 20 years of age in males. Therefore, if we don’t take the necessary steps early in life to be active and/or follow a proper nutrition plan, we could potentially set ourselves up for bone related issues later in life. 

According to the National Osteoporosis Foundation, approximately 10 million American adults, 8 million of which are women, have osteoporosis. Another 35 million have insufficient bone mass or osteopenia. Adults who do not incorporate regular strength training may experience a 1% to 3% decline in bone mineral density every year. Research studies show that significant increases in bone mineral density can be achieved after 4 to 24 months of resistance training. However, termination of strength training is likely to lead to a reversal in gains.

Need help improving bone mass or recovering from a bone stress injury? Click here to speak with Garrett about individualized strategies that can help you.

Over the years, I have worked with countless people who suffer from osteopenia, osteoporosis, and bone stress injury. Despite being caused by very different factors, all of these can and should be addressed with a structured and progressive strength training program. Strength training and proper loading have been shown to maintain/stimulate bone growth and prevent future decline in bone mineral density. Along with other nutritional and lifestyle factors, a daily dose of exercise can be a worthwhile strategy in promoting overall bone health.

Before we go on, let’s define the terms osteoporosis, osteopenia, and bone stress injury so we are all crystal clear on what this article is describing…

Osteopenia is a mild thinning of the bone mass where formation of new bone is not sufficient to offset normal bone loss. Not as severe as osteoporosis.

Osteoporosis literally means porous bone and is a disease in which density and quality of bones are reduced. Osteoporosis carries a greater risk of fracture.

Bone Stress Injury refers to a phenomenon in which bones cannot tolerate repeated mechanical loads, resulting in structural fatigue, local bone pain, and tenderness.

Since I work predominantly with runners in the Healthy Running Program, I’d like to use this article to speak directly to those who have a bone related disorder, previous history of a bone stress injury, or a combination of both. With the repetitive, sub-maximal nature of running, bone stress injuries are not uncommon and have been shown to comprise approximately 30% of all running-related injuries. This means a proactive approach and understanding of one’s medical history are important to reduce the likelihood of enduring a bone stress injury with the demands of running.

Like I mentioned previously, strength training and progressive loading are proven strategies to prevent the decline of bone mineral density, increase overall bone mass, and rehabilitate from a bone stress injury. Doing so under the supervision of a trained healthcare professional is important. That’s because these programs should be individualized to your needs and progressed at a proper rate over time. 

Research shows that a minimum of 6-8 months are needed to see measurable results in bone mass. This is largely in part to one remodeling cycle of bone resorption, formation, and mineralization which takes 3-4 months to complete. Therefore, depending on your need to improve bone health, patience and consistency are necessary factors for success.

Strength training and weight-bearing activities specifically have been shown to provide beneficial effects on bone health. Not only does it increase or prevent the decline of bone mineral density as we age, but it also improves strength, balance, and coordination to reduce to the risk of falls which may contribute to fracture.

In order to achieve maximum benefits with strength training, the program must…

  • Include dynamic movements over static
  • Achieve adequate strain intensity
  • Consist of discrete and intermittent bouts
  • Include variable loading patterns
  • Be supported by optimal nutrition
  • Emphasize adequate intake of calcium and vitamin D

Since strength training is such a vast and complex topic, let’s get more specific and explore two of the most impactful exercises when addressing bone health. These exercises include the squat and deadlift.

The squat and deadlift are staples within the strength training world and for good reason. That’s because they create an axial/compressive load on the musculoskeletal system, can be loaded quite easily with a dumbbell, kettlebell, and/or barbell, and have numerous variations to stress the body in a variety of ways. Like I mentioned above with the requirements to achieve maximum benefit, the squat and deadlift check all of the boxes.

Of course, when suffering from injury or bone related disorder, form and technique become a priority to stimulate the bone in the correct way without creating injury. In the following videos, let’s cover a basic squat and deadlift progression so you understand proper form and how to progress these movements over time to see the best results possible.

Progression #1: Squat

The squat is a foundational knee dominant movement that you’ll commonly see in the gym and also throughout your daily routine. Whether you are lifting weights or getting up and down from a chair, this movement is essential and can be used as an exercise to improve bone density. When using the squat to improve bone mineral density, form and patience should take precedence over load. Once you are proficient with performing the exercise properly, increasing load by adding resistance or progressing to a harder variation will be important and necessary to stress the body enough for a positive change in bone density. This video demonstration will walk you through (3) different variations of the squat to see the best results.

Begin with 2-3 sets of 8-12 repetitions and progress to 4-8 repetitions over time with a heavier resistance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Progression #2: Deadlift

The deadlift is a foundational hip dominant movement that you’ll commonly see in the gym and also throughout your daily routine. Whether you are lifting weights or picking up a box from a floor, this movement is essential and can be used as an exercise to improve bone density. When using the deadlift to improve bone mineral density, form and patience should take precedence over load. Once you are proficient with performing the exercise properly, increasing load by adding resistance or progressing to a harder variation will be important and necessary to stress the body enough for a positive change in bone density. This video demonstration will walk you through (3) different variations of the deadlift to see the best results.

Begin with 2-3 sets of 8-12 repetitions and progress to 4-8 repetitions over time with a heavier resistance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Thank you for taking the time to read this article on ‘How to Utilize Strength Training to Improve Bone Health.’ The key thing to remember is that regardless of your situation there are a multitude of factors that go into improving bone health. In terms of exercise, weight-bearing activities and the strength training exercises shared in this article can be helpful in the rehabilitation and prevention of a bone related disorder and/or bone stress injury. However, your best defense is creating good exercise, nutritional, and lifestyle habits early in life to lay a solid foundation of bone mass for later on in adulthood.

If you or someone you know is struggling with a bone related disorder or bone stress injury, click here to schedule your free consultation. Garrett is an athletic trainer and functional movement expert that can you help you implement an individualized program to improve bone health and reduce your risk of bone stress injury.

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

Sources:

  • Bone Stress Injuries by Kiuru et al.
  • Bone Stress Injuries in Runners: a Review for Raising Interest in Stress Fractures in Korea by Song et al
  • Bone Health In Athletes: The Role of Exercise, Nutrition, & Hormones by Goolsby et al
  • Resistance Training is Medicine: Effects of Strength Training on Health by Westcott et al
  • Physical Activity and Bone Health by Kohrt et al
  • Muscle Strength, Bone Mass, and Age-Related Bone Mass by Burr et al

‘In the Spotlight’ with Vivian Davis

January 15, 2020 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Vivian Davis. I have had the pleasure of working with Vivian since March of 2019.

Vivian started with my hybrid training option which includes a monthly in-person consultation/evaluation and individualized program for her to complete on her own. Following my re-location to Michigan, I have been fortunate to continue working with her remotely.

Due to Vivian’s injury history, her primary focus was to reduce the likelihood of injury while also achieving a marathon P.R. and increasing bone density. Strength training can play a big role in accomplishing each of these goals and she continues to push the needle every month. In fact, Vivian consistently performs extremely well on our quarterly performance testing and is one of the only women I know that can knock out 8 chin-ups. Will we be seeing 10 from here in the next few months?!? I’ll guarantee it!

Now don’t get me wrong, Vivian is strong. But, it’s her dedication, hard work, and consistency that makes her one of my favorite people to work with.

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

Vivian Davis

Q: Where are you from?

A: “Franklin, TN.”

Q: What do you do for work?

A: “Pinnacle Financial Partners.”

Q: When you aren’t working, what are some of your favorite hobbies?

A: “Running. That’s about it. I am a pretty boring person.”

Q: What are the top reasons you enjoy running and staying active?

A: “It has been a great stress reliever and has allowed me to meet some amazing friends, not to mention the great health benefits.”

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

A: “Don’t laugh, Franklin, TN. It is all that I have ever known and I love it. However, I think Florida sounds pretty tempting. I do like warmer weather.”

Q: What is your biggest running and/or fitness accomplishment to date?

A: “Being able to qualify for and run the Boston Marathon.”

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

A: “My biggest goal was to try and remain injury free. I have had numerous injuries over the years and it would be nice to stay away from the PT office for a long while!”

Q: Were there any specific motivating factors to incorporate a more structured strength training/injury prevention program into your routine?

A: “Yes, as I age my body does not recover as quickly so anything I can do to prevent injury I see as a plus.”

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

A: I feel stronger in my runs and seeing my progression as the weight has increased over the last year. Also, the quarterly testing has allowed me to see that as well.”

Q: Has there been any areas where you feel like you haven’t improved or seen results as much as you’d like?

A: “I am still working on balance and stability. I am seeing improvements, but possibly due to my scoliosis, that has been still a challenge.”

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

A: “Upper body training.”

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

A: “My workouts are specific to running with still giving me overall body strength. He is familiar with all the running injuries and underlying causes. That is why I chose him. I can do strength training on my own, but I don’t have all the knowledge and expertise that he has to help me along. I also like that I am held accountable.”

Q: Looking ahead, do you have any new goals or races you are working towards in 2020?

A: “Obviously my biggest goal is to remain injury free or close to it.  However, a bonus to this training besides running injury free is it can help me to become stronger and more efficient which allows me to become faster.”


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

‘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.

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