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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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    • The Best of 2020
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Browsing Tags healthy running program

‘In the Spotlight’ with Jennifer Blindert

January 10, 2021 · by Garrett McLaughlin

In this edition of ‘In the Spotlight’ let’s talk with Jennifer Blindert. Jennifer is a recent participant and co-winner of the RunStrong Challenge. This is no easy feat as she completed each and every task asked of her over the 6-week time period. When it comes to creating reliable results that impact your running, consistency is at the top of the list.

Jennifer and I first started working together to troubleshoot and alleviate persistent hip flexor fatigue/tightness. Hip flexors and hamstrings can commonly feel tight and fatigued for a myriad of reasons. So it’s important look more closely at running form, flexibility, strength, and a handful of other areas.

Over 2-3 months, we were able to make strong improvements to resolve this “tightness” by following a consistent and focused strength training and corrective program. Luckily, Jennifer is hardworking, consistent, and a very good communicator which creates a great situation when it comes to working with clients virtually during the craziness of COVID.

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

Jennifer Blindert

Q: Where are you from?

A: “I grew up in Michigan and that is where I currently reside but I lived in Colorado for 7 years.”

Q: What are some of your favorite hobbies?

A: “Running, skiing, swimming, SUPing, gardening, and spending time with my animals (dogs, chickens, and budgies (parakeets)).”

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

A: “Somewhere without ticks! I like Michigan and the seasons but I do not like ticks!”

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

A: “I really like hanging out with my chickens (but most people know that). I also played the trumpet for 12 years but have since focused on my other hobbies.”

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

A: “I started running in middle school when I didn’t make the softball team. I did have some previous experience running from playing soccer. My mom is also a runner, so I grew up in the running community. I ran cross country, indoor track and outdoor track in high school and college. My primary event was the mile (or 1500m) in track but I would occasionally drop down to the 800m and 400m in 4×4 relay. After college, I continued to run road races and have done countless 5k’s, some competitive miles, a couple of 10k’s, and a few half marathons.

One of my most memorable races (and probably my favorite race) was the Bolder Boulder 10k in Colorado. I  trained specifically for the race and my goal was to break 40 minutes because you got a special shirt that said ‘sub 40 club.’ During the race I went through the 5k at 19:58 and thought to myself, “I can’t slow down AT ALL!” Miles 3-4 are always the hardest for me and this race was no exception. I felt awful. Then somewhere in mile 5, I starting feeling better and said to myself “I trained to hard all year for this race to not break 40.” I pushed harder that last two miles than I ever have. It was probably the best mental race I’ve had. I went across the finish line and looked at my watch and saw the :16 and I was disappointed that I came so close and then I realized there was 39 in front of it…39:16! I was so shocked that I broke 40 minutes by over 40 seconds!”

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

A: “I wanted to strengthen my hip flexor muscles because I had been having problems for a while with fatigue and pain in the hip and upper quad area. I wanted to become a stronger runner overall as well. I also wanted some more variety in my workouts to break up the repetitive exercises I had been doing.”

Q: At this point are you still feeling the same hip flexor pain/tightness and how has that changed after modifying your strength training program and adding the RAILs component?

A: “I have not had the hip flexor pain/tightness since the challenge. I have continued the strength training and RAILs which have made a big difference with my balance and mobility and helped train me to engage my core. All of these improvements have taken the stress off hip flexor muscles, so I haven’t had any of those old issues. Yay!”

Q: Oftentimes, the process of progressing a strength training program isn’t always smooth and linear, were there any setbacks along the way? And if so, how did you deal with them?

A: “Yes, my hips were very weak and I tweaked my posterior hip muscle (while washing the dogs). It took a long time for the pain to subside. I wasn’t able to do some of the exercises in my program for a few weeks because of the pain, but Garrett was able to modify my workouts so my muscles could heal and then I able to progress the difficulty of my exercises once again.”

Q: How did your strength training program change after working with Garrett?

A: “I’m not just lifting to ‘check the box’ anymore.  Lifting more weight isn’t necessarily my goal, but being focused on proper form. I do a lot more balancing exercises now, single leg/arm. I also engage my core with every exercise not just the abdominal exercises.”

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

A: “Ugh, planks. I still do them multiple days a week because they really target my weaknesses but they are hard, especially the side variants.”

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

A: “I have a stronger core (canister-like) and feel more stable and strong during my runs. It’s not noticeable in my running necessarily, but I couldn’t do one push-up before the challenge and now I can do a couple sets of ten!!!”

Q: You were a co-winner of the Fall 2020 RunStrong Challenge and achieved a perfect score… How did you enjoy that program and what contributed to your success in being so consistent over the 6-week time period?

A: “I really enjoyed the challenge. It was great to get a running analysis and a personalized workout plan all from the comfort of my home.  It was also fun to ‘meet’ some new people during such an isolated time and to be able to interact through the Facebook group.

I was determined to not miss any points especially for things that were in my control such as water intake, posting challenge videos, and completing my workouts. Even if I didn’t feel like doing something, I did it anyway because I didn’t want to be out of the running for grand prize, especially for something I could have done. It was the competition that kept me on my toes. I knew the other competitors were not going to miss any points so I couldn’t either! My advice is to not fall behind on anything especially with water intake. I pulled a couple ‘chug at 10 pm’s’ and that’s not fun at midnight…2am…4am….”

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

A: “I would like to run more road mile races again and I plan on doing the Detroit Free Press International Half.”

Q: If you could give advice to the 18 year old you who is getting ready to run in college, what would you tell her?

A: “Work with Garrett first (haha). Or find a college program that has a good strength training coach. It’s so important to get a good base with core strength and overall stability and strength before moving on to more miles or faster miles.”


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

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

Fireside Chat with Jill Merkel, RD – “Debunking Food Rules & Myths”

July 27, 2020 · by Garrett McLaughlin

Welcome to a brand new series called the “Fireside Chat.” This was designed to provide runners and the general population easy-to-absorb information regarding running mechanics, nutrition, strength training, and injury prevention. As the series progresses, we will cover a myriad of topics and speak with different professionals in the health & running community.

In our first segment, we were fortunate to have guest Jill Merkel, who is a registered sports and women’s wellness dietitian in the Nashville, TN area. Over the last 3-4 years, Jill has been a tremendous resource to my clients as the nutrition component is often very misunderstood in the running community. She has tons of knowledge and experience in the nutrition field and can very easily simplify complex topics in a way that leads to better execution and reliable long-term results.

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

  1. The impact of low carb on energy levels (8:05)
  2. Weight gain during the pandemic (19:09)
  3. The difference between foods being filling vs. satisfying, and why both can be important (28:52)
  4. How to get in contact with Jill (31:59)
  5. Q&A (36:05)

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 like you to learn and interact in the journey to become the best version of yourself possible.

Here are additional resources regarding today’s chat and how to learn more about Jill…

  • Website: www.jillmerkelrd.com
  • Intuitive Eating Small Group: https://www.jillmerkelrd.com/intuititve-eating-support-group
  • Nutrition for Runners Webinar: https://www.jillmerkelrd.com/runners-workshop

Thanks for watching!

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

Become a Faster Runner: Movement Strategies to Increase Your Running Speed (FREE Webinar Replay)

July 21, 2020 · by Garrett McLaughlin

Each and every runner has a goal of running faster. Whether this is to achieve a faster pace or finish the next race with a personal best, speed comes with it a sense of fulfillment. Is getting faster a goal of yours?

As we age year after year, it’s inevitable that running speed will decline if not addressed properly. Instead of continuing to be frustrated and seeing minimal results, I created an entire webinar that reviews the research on running speed and shares a handful of the most impactful exercises that you can start implementing TODAY!

Have you ever heard of the phrase, “If you don’t use it, you lose it?” That’s exactly what happens to the human body if we do not incorporate the appropriate functional movement strategies that match our goals. Speed in particular requires a very unique type of training consisting of strength training and plyometrics. Even then, these strategies must match your individual needs, injury history, and be performed proficiently to see results.

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

  • The physiological requirements to increase running speed (4:47)
  • Current research on strength training & plyometrics (12:35)
  • The best strength training exercises to get faster (19:43)
  • Which plyometrics help improve quickness & power (37:02)
  • Q&A (54:34)

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding the content. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

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

A Research-Based Warm-Up Protocol to Improve Running Economy

July 20, 2020 · by Garrett McLaughlin
| Article written on July 20th, 2020 at 10:02am | Follow Garrett on Facebook and Instagram |

Running economy is defined as the energy demand for a given velocity of sub maximal running, and is measured via steady-state oxygen uptake. There are a multitude of factors which make up running economy, such as: biomechanical, metabolic, neuromuscular, and cardiorespiratory.

One major determinant of running economy that has been discovered over the years is leg stiffness. Essentially, more stiffness during the propulsion phase of running may lead to better energy storage and release. Therefore, improvements in running economy may create a reduced energy cost at submaximal intensities and thus lead to better running performance.

Active warm-up is a commonly used strategy to prepare the body for running. This helps to create specific cardiovascular and metabolic changes that are helpful to endurance athletes.

Since plyometrics utilize the stretch-shortening cycle, it has been thought that an active warm-up which consists of several plyometric drills would best prepare the body while also potentially improving running economy in the process. In fact, previous research has found that short-term plyometric training of only one set of six repetitions of the depth jump produced a 3.7% improvement in running economy. Such a minimal investment with a huge reward!

In a study called ‘A Plyometric Warm-Up Protocol Improves Running Economy in Recreational Endurance Athletes’ by Wei et al, they studied resistance training and plyometric training on running economy and performance. What they found was a plyometric warm-up can improve running economy by the following degree at specific velocities…

  • 6.2% improvement at 7km per hour
  • 9.1% improvement at 8km per hour
  • 4.5% improvement at 9km per hour
  • 4.4% improvement at 10km per hour

Plyometric training was the only strategy to improve running economy compared to the control group and resistance training group. In fact, leg stiffness increased by 20% following the plyometric warm-up.

Why do we believe plyometrics has this big impact on running economy?

Post-Activation Potentiation (PAP) is a term that refers to pre-activation of skeletal muscles through specific exercises to elicit positive changes in subsequent performance. It has been shown to create changes within the muscle to increase the rate of force development and peak tension through an increased number of cross-bridges formed. In addition, incorporating plyometrics before running might allow runners to better recruit type 1 fibers and, thereby postpone the activation of less efficient type 2 fibers. These changes will allow you to maintain a constant running velocity while reducing energy consumption.

Within the study, there were threes specific plyometric exercises which created these improvements in running economy. They include:

  1. Squat Jumps (2 sets of 8 repetitions)
  2. Scissor Jumps (2 sets of 8 repetitions)
  3. Double Leg Bounds (2 sets of 8 repetitions)

All three of these were completed after a 10-minute jog, so make sure you are actively warming up to prepare the body for the plyometrics instead of going into them cold.

Let me share a video demonstration of each so you understand form and technique to see the most success possible…

Squat Jumps

Scissor Jumps

Double Leg Bounds

When incorporating any type of plyometrics, the transition between landing and jump, called the amortization phase, is the most important to emphasize. For these to be effective, you’ll want to reduce the time you are on the ground and focus on a landing with quick transition into an explosive jump. The longer you remain on the ground between jumps, the less effective they will become in increasing leg stiffness and running economy. Of course, keep this principle in mind as you improve form and technique on each exercise in the coming weeks and months.

If you have any questions about this article on using plyometrics to improve running economy and performance, please comment below or message me directly here. If your are interested in more individualized programming to recover from injury and/or improve performance, click here to learn more about the Healthy Running Program.

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

Build Your Run Series: Running Mechanics (FREE Webinar Replay)

June 29, 2020 · by Garrett McLaughlin

The topic of running mechanics should be front and center for any runner. Plain and simple, it’s important to include supplemental strategies to positively impact your running. At the same time, focus needs to be on optimizing running form and mechanics to express these improvements and see the best long-term results.

Over the years, there has been much debate on what constitutes “proper” running form. In my opinion, since all runners possess different anatomy, biomechanics, and injury history, a one-size-fits-all approach cannot apply in this area. Instead, understanding the needs of your body and modifying running form accordingly will create the most lasting impact. Whether that be increasing speed or reducing the likelihood of injury, understanding the current research will put you on the best path for success.

In this webinar, I presented on the topic of Running Mechanics by thoroughly reviewing the research. It’s my hope that you will use this information to make the necessary modifications that fit your situation specifically.

What you’ll learn is…

  • The research behind the demands of running, including range of motion & peak muscle requirements
  • Current research on foot strike – Is one strike pattern better than another?
  • Stride length – How to correct overstriding and restore push-off
  • Pronation – Why this is normal but what happens when overpronating
  • Contralateral pelvic drop – Poor pelvic control and how it correlates to stability and performance
  • Vertical oscillation – Increased loads and forces associated with being too “bouncey”
  • Cadence – The low hanging fruit in the running world
  • Q&A

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding running mechanics. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

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

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