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Browsing Tags injury prevention

How Much Flexibility Do You Actually Need to be a Successful Runner?

August 9, 2019 · by Garrett McLaughlin

| Article written on August 9th, 2019 at 12:11pm | Follow Garrett on Facebook and Instagram |

The topic of range of motion and flexibility has always been perceived as important for runners looking to reduce their likelihood of injury and improve performance. This is commonly addressed with yoga, static stretching, and other strategies to increase overall range of motion. But, does the sport of running require above average range of motion for this mindset to be warranted? This article will attempt to explain that!

Over the years, I have evaluated hundreds of runners who were either healthy and looking to improve performance, or injured and actively rehabilitating an injury. What’s common between them is most have this perception that increasing range of motion will get them to their end goal faster. This might be the case in activities which require large ranges of motion, such as: yoga, gymnastics, dance, etc., however, it is not such a priority in the world of long distance running.

First and foremost, for the sake of this article it’s important to understand the difference between range of motion and flexibility:

Range of motion: A measurement of motion around a specific joint or body part.

Flexibility: A measurement that describes the range of motion at a joint determined by the length of a given muscle, or muscles.

Oftentimes, these terms are used interchangeably despite being different. Because it’s easier to talk about range of motion without going deeper into a joint’s muscular contribution, this will be our focus.

In the following sections, I will touch on the joint range of motion required at the lower extremity (hip, knee, and ankle) throughout different phases of the running cycle. This will provide you with a better understanding of how much motion is needed to simply run in some capacity. To keep things simple, this article will not discuss running speed, uphill vs. downhill running, or foot strike pattern.

Range of Motion Requirements at the Hip Joint

The hip joint, despite being very popular in the stretching and yoga world, only goes through a small amount of it’s large range of motion while running. This includes approximately 60 degrees of total motion which is far less than people realize. At initial contact, the hip is in 50 degrees of flexion and it extends to -10 degrees of extension during push-off. Hip extension is the joint motion which becomes a priority during running due to occasional tightness in the hip flexors which can limit range of motion.

Range of Motion Requirements at the Knee Joint

The knee joint has a greater range of motion than the hip when analyzing joint kinematics. And, most of it occurs in a non-weight bearing fashion in the swing leg. During initial contact, the knee is at approximately 40 degrees of flexion. When the body travels over the foot during midstance, the knee begins to extend, and is at 15 degrees of flexion. This slightly flexed knee remains after push-off until early swing phase when it increases to 100 degrees of flexion and moves forward to prepare for the next foot strike.

Range of Motion Requirements at the Ankle Joint

During initial contact, the ankle is at approximately 10 degrees of dorsiflexion. But, as you enter midstance and the loading response phase, the ankle requires approximately 25 degrees of dorsiflexion. From here, and as the body moves over the foot to prepare for push-off, the ankle moves into 25 degrees of plantar flexion. The ankle joint is one area which can sometimes inhibit normal running mechanics when range of motion is limited in dorsiflexion.

In the end, besides ankle dorsiflexion and hip extension there isn’t a big demand on lower extremity range of motion while running as you can see from graphs above. So, why are runners spending so much time stretching in hopes of better running performance? If more range of motion isn’t required to successfully carry out this activity, it should be foregone for other strategies that increase strength, endurance, and stability.

With that being said, if you lack the range of motion mentioned above then by all means work to achieve the minimum requirement for that activity. If not, and you constantly feel tight, start to think of other reasons why that might be the case.

The feeling of tightness is quite subjective and could be anything from poor endurance, lack of recovery, muscular imbalance, or faulty mechanics. I often find that these areas are more commonly the issue than limited range of motion and thus require a more detailed look by a trained healthcare provider.

If you have any questions about this topic and want to talk more specifically about your situation, please don’t hesitate to reach out. The articles I used for reference were: A public dataset of running biomechanics and the effects of running speed on lower extremity kinematics and kinetics and The biomechanics of running. Thanks for reading!

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

3 Single Leg Exercises to Reinforce Good Lower Limb Alignment

April 23, 2019 · by Garrett McLaughlin

Article written on April 22nd, 2019 at 02:59pm | Follow Garrett on Facebook and Instagram |

Running is such a dynamic activity that requires stability, balance, and alignment as you bound from one leg to the other. That’s why focusing on these characteristics within your strength training program can make a huge impact on how well you function on a single leg. That is, if you address them properly…

When we look more closely at alignment of the lower limb, it becomes clear that emphasis needs to be placed at the foot and hip. These two areas ultimately control the knee joint, which most people consider the culprit for poor alignment at the lower extremity. Although there is a small degree of tibial (knee) internal and external rotation which could impact alignment, it’s more likely a stabilization issue at the medial longitudinal arch or posterolateral hip musculature. These areas need to possess proper feed-forward and feedback mechanisms during late swing phase, foot strike, and midstance. Basically, they provide input to the nervous system in preparation and response to movement/joint position to maintain optimal alignment of the limb.

Over the years, I have tested a variety of single leg movements on my running clients to determine which will provide the best bang for your buck. In doing so, there have been three which have shown consistent, positive results. Of course, your exercise selection should target your goals and body’s specific limitations. However, from a general standpoint these three exercises are well worth your time if you want to improve stability, balance, and alignment. They include:

Lateral Toe Taps with Band
Lateral Step Down
Slow Eccentric Step-Up

To best explain the key points of each exercise and why they matter when it comes to stability and alignment, I’ve included a video below which will teach you how to perform each one correctly and with the most success. The next step is for you to stay consistent over the next few months and emphasize good control to see positive results and carryover to your running.

Thanks for reading about single leg alignment and stability. I hope this article highlighted it’s importance when it comes to running and being more efficient on a single leg. If you have any questions, please feel free to comment below or contact me directly.

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

‘In the Spotlight’ with Leah Oakley

April 17, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Leah Oakley. Leah is very a motivated, hardworking, and interesting woman to work with… That’s because she competes in dog agility competitions regionally, as well as nationally.

Dog agility was somewhat new to me when I first met Leah. Once you understand the sport, it makes you realize how demanding it really is, as it consists of: quick accelerations, immediate stops, change of direction, balance, stability, and reactiveness.

Leah and I have worked together in several different capacities. From therapy and rehabilitation to strength and performance training. The reason for this is because there has to be a proper transition after resolving an injury and returning back 100% to a demanding sport, such as dog agility. I often feel this is the missing link as people are “cleared” when they become pain-free. Luckily, that was when Leah took the next step to continue addressing several underlying limitations and building strength, power, and stability to be successful long-term.

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

Leah Oakley

Q: Where are you from?

A: “Nashville, Tennessee.”

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

A: “I’d have a place in both the Smoky Mountains and at the beach so I could have the best of both worlds–both have access to dog agility competitions too.”

Q: What do you do for work?

A: “I am a project manager in the wireless industry, I design knitwear, and have a holistic dog food delivery service.”

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

A: “Dog agility, canine conditioning (fitness trainer for dogs), dog training, knitting, spinning, and audio books.”

Q: How did you get involved in dog agility and what are the top reasons you enjoy the sport?

A: “The first time I saw an agility competition, I said, “I am going to do that and I am going to be on TV.” I KNEW this was the sport for me. In 2002, I began training and competing with a rescue Yorkshire Terrier, which is not a traditional agility breed. In 2010, my Yorkie placed first at the AKC Invitational for a Yorkie and 4^th overall for his height. Since then, I now run a Pomeranian and Rat Terrier (both small dogs) and compete with them at regional and national events.

I enjoy the sport because it involves both mental and physical aspects, as well as a bond with your dog…. a team of two. It takes many, many hours to train a dog and is both rewarding for both the dog and the human. I also love the sport as it keeps me fit and helps me stay young and mobile.”

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

A: “I started working with Garrett because I needed Active Release Techniques (ART). As I learned about his program for runners, it was also around the time I began experiencing foot pain. I decided I needed to get involved to reduce my chance of injury and also figure out how to get rid of the foot pain when I run.”

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

A: “After five months, I now run pain and injury-free!”

Q: Were these improvements easy to achieve? And, tell us a little bit about any struggles along the way.

A: “Nothing worth having is really easy. I constantly struggle with hamstring and hip/glue/piriformis pain, then most recently from last year, foot pain. I truly believe all of these issues are inter-related. I would get the hamstring/glute/piriformis issues resolved and then it would flare up again. I believe the answer is a combination of strength training, wearing the right shoes, and working to align your body.”

Q: What is your favorite part about the sessions?

A: “I really like the videos that Garrett provides of the exercises so you can check in to see how they are supposed to be done correctly. The evaluations are also helpful as it is motivating to see progress and highlight what body areas to focus on.”

Q: Are there certain exercises or drills that you credit to having the biggest impact on your hip and foot pain?

A: “Calf stretches as well as weight loading, such as squats, are really important. Also, I have switched to zero drop heel shoes and am working on changing my gait when running to not heel strike.”

Q: You recently completed a 6-week strength training program after your pain had stabilized. How do you feel that improving strength, stability, and balance has allowed you to see good results?

A: “Strength, stability and balance are all very important. I can tell when I slack off in any of the three areas….something will start aching and telling me I need to get back on it. I recently came back to training after taking a few weeks off and said I needed to do more!”

Q: With the demands of dog agility, is strength training necessary to be successful and resilient?

A: “In dog agility, we do lots of sprinting with fast stops, starts and direction changes….often on unstable surfaces. Strength straining helps you maintain your balance and ability to stay upright. keep going, and not fall when you hit a hole or deep patch of loose dirt. When you are in a competition, staying upright and your dog headed in the right direction can mean the difference in first and second place, or even qualifying.”

Q: What are the most important things you do that physically prepare you for dog agility and sprinting?

A: “It is a combination of strength, core, balance and flexibility. All of which Garrett’s program focuses on. Without any one of these, there might still be issues when running. Working on all of these areas, I can run pain-free and be where I need to successfully get my dog around the course while have fun doing it!”

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

A: “Garrett takes the time to figure out your running style, understand your goals, and puts together a program that will help you achieve them. He is great at breaking things down in a way that is easy to understand, which helps you obtain the results you are looking for.”

Q: Looking ahead, do you have any new goals you are working towards in 2019?

A: “I want to run pain-free and work towards running at the AKC Invitational (the top five of each breed is invited to run) in Orlando, Florida in December. I’d like to be able to improve my running gait and eliminate heel striking to land mid-foot so that I can run longer and pain-free.”

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

Do You Have Enough Ankle Dorsiflexion?

April 4, 2019 · by Garrett McLaughlin

Article written on April 4th, 2019 at 08:25am | Follow Garrett on Facebook and Instagram |

Over the years, I have had so many runners ask me for the best stretches to increase range of motion at the quadriceps, hamstrings, lower back, etc. What I try to make them realize is that running is a very mid-range activity. That means it does not require a whole lot of motion at the knees, hips, and spine. Unless we uncover something significant that is limiting their running or affecting their daily life, we usually stay away from a lot of flexibility work in these areas.

With that being said, there are two areas which absolutely need adequate range of motion. Those areas include the great toe and ankle. Once you get into late midstance, the body travels over the foot (ankle dorsiflexion) and is followed by loading into the great toe for push-off (great toe extension). Lacking dorsiflexion and great toe extension can really impede a fluid running cycle and cause early push-off that lacks power and authority.

In today’s article, let’s look more deeply at how to self-assess ankle dorsiflexion. In terms of dorsiflexion, we need to take into consideration the ankle joint capsule, and calf complex (gastrocnemius and soleus). Luckily, this can be done with a simple self-assessment in the comfort of your home. The goal of the self-assessment is to be able to keep the heel on the ground and touch the knee to the wall from the 4-inch mark.

Here’s how to self-assess your ankle dorsiflexion range of motion:

Get a ruler, piece of white tape, and pen.
Place the tape against the wall, running in a perpendicular direction.
Use the ruler and place markings at the following increments from the wall: 1-inch, 2-inch, 3-inch, and 4-inch.
Assume a lunge position with your back knee down on the ground.
Place the toes of your front foot on the 4-inch line and square your body with the wall.
Lunge the knee forward in an attempt to touch the wall, while keeping the heel flat on the floor.
Does the knee touch the wall without the heel lifting up? IF SO, you have adequate ankle dorsiflexion. IF NOT, move closer to the wall inch-by-inch and re-test to determine your ankle range of motion.
Record this measurement.
Complete on the other side.
Record this measurement.

For a more detailed explanation on the importance of ankle dorsiflexion for runners and how to self-assess range of motion, take a second to watch this video…

By now I hope you have taken the time to self-assess your ankle dorsiflexion. Lack of motion here due to stiffness in the calf complex or a restricted ankle joint can be detrimental to your running performance.

In order to improve the limitation which was uncovered by completing the self-assessment, I highly recommend consistent calf stretching exercises and the wall ankle mobility drill. Doing these a minimum of 2-3 times per day is what’s needed for reliable results. After 4-6 weeks of consistent attention, complete the self-assessment again to gauge progress.

Do you suffer from limited ankle mobility that’s negatively impacting your performance? Or, a chronic foot, ankle, or knee injury that may be a result of poor mobility? Please click here to reach out directly so we can troubleshoot and get you on track for success.

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

‘In the Spotlight’ with Jennifer Ishee

February 10, 2019 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Jennifer Ishee. I met Jennifer over a year ago while working with the Fleet Feet training program. She was new to running and started experiencing some foot pain. This corresponded nicely with my first ever 6-Week Challenge for Runners and I was excited when she joined the program!

Ishee has been one of my favorite people to work with over the years. She works hard during each session and focuses on the key points which makes each exercise matter. Just like every training and rehabilitation program, there have been ups and downs from time to time. But, through continued effort and perseverance, Jennifer has created a system which works for her to see the best long-term results.

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

Jennifer Ishee

Q: Where are you from?

A: “I grew up in Franklin, TN.”

Q: What do you do for work?

A: “I teach Latin to high school students.”

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

A: “I love putting together jigsaw puzzles, listening to music by The Piano Guys, snuggling with my cat, and studying chess. Chess is actually more than a hobby, because I train quite a bit and compete in tournaments from time to time.”

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

A: “I would live somewhere in Europe, because there is so much more history and culture there as well as greater opportunities and appreciation for chess.”

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

A: “My original goal was to build physical stamina and endurance for chess tournaments, because I was having difficulty maintaining a strong performance level over consecutive rounds lasting 3-5 hours each. I also wanted to incorporate some strength training to better prepare my body for more running programs for beginners. My goal almost immediately switched to surviving Garrett’s six-week challenge and coping with pain from the plantar fasciitis which had apparently been developing during my previous 5K training.”

Q: What motivated you to work with Garrett and/or start making changes in your routine?

A: “I had recently discovered running and had just finished two back-to-back 5K Fleet Feet training programs, and the next one wasn’t for two months. So I needed something to do. I also wanted an in-person experience and was lacking confidence and consistency with the strength-training book I was using and was bored with workout DVDs. I remembered Garrett from a Fleet Feet seminar and thought the six-week challenge would be a budget-friendly way to try out a personal trainer.”

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

A: “My foot pain has decreased significantly. It is more of a discomfort now and is not even noticeable some days. My balance has also improved drastically, and I feel stronger.”

Q: Were these improvements easy to achieve? And, tell us a little bit about any struggles along the way.

A: “Nothing worthwhile comes easy.

I was halfway through the six-week challenge when I informed Garrett that I was quitting the program because it was aggravating my foot and causing a lot of pain. He shocked me by declaring that quitting the program would actually be worse for my foot. He backed up his claim with scholarly research to help me understand how loading the foot would be more beneficial than letting it rest. He modified or replaced exercises like sled pushes and squat jumps and assigned lots and lots of one-legged eccentric calf raises with a rolled-up towel under the toes. It was uncomfortable, monotonous, and seemed to take forever, but it was a concrete plan backed by research and eventually this plan paired with the RAILs and strength program started making a noticeable difference after months of consistent effort.

Then as the school year resumed, I had difficulty balancing work, chess, and fitness. I only seemed to be able to make time for two of these, and fitness kept being knocked off the priority list. I looked up one day and was horrified that I had essentially missed 3 months of RAILs and strength sessions. It was really, really hard to get back in, because I had lost so much stamina and some strength. It’s amazing how much the daily RAILs program had compounded over just a few months and just how far I had fallen. The first few strength sessions were especially humiliating and caused much soreness, but I pushed through and am now back to making progress again.”

Q: If there is one piece of advice that you could provide to yourself when you first started this program, what would that be?

A: “I would have tailored my RAILs to fit my mini habits plan a lot sooner. A “mini habit” (per Stephen Guise) is a habit that you do everyday and is so small and easy that you can talk yourself into doing it on even your worst, unmotivated days. This small daily action compounds over time, moving you toward your goal and decreasing your resistance to working out. There is always the option to do “bonus reps,” but it is never required. I initially made my mini habit a “Garrett session” (RAILs, group strength, or eccentric calf raises), but this proved to be too large and caused resistance and excuses. Overtime, Garrett and I found a solution. He decreased my RAILs significantly and put asterisks next to a few must-do exercises. These asterisked exercises take 5-7 minutes and are my current mini-habit. I give myself a sticker every day I do this habit (and my chess mini habit). It hasn’t been perfect, but this new plan seems to be working better for me.”

Q: Despite still having some lingering plantar pain, what strategies have you found to be the most beneficial?

A: “Following Garrett’s plan has been most helpful. He is very knowledgeable about plantar pain, and my feet suffered whenever I veered from the plan. Part of what made his plan work was that I was strengthening weak areas higher up that were leading to some of the pain, especially my hips and calves. I’ve noticed that if my hamstrings start feeling tight after a strength session, my feet usually hurt the following day. So I have become accustomed to wearing compression socks and drinking rooibos tea after strength sessions. I also wear supportive shoes at home when my feet are especially tired.”

Q: What is your favorite part about the group training program?

A: “I love receiving individual feedback from Garrett but also having the camaraderie of others. Even though I am quiet by nature and don’t crave conversation, it really helps to workout with a small consistent group of people. Sometimes I start strong and lose steam as the session goes on, and seeing others pushing through really helps me during those tough moments. And after a long day at work, it is a relief to just show up ready to workout instead of having to encourage myself on every exercise.”

Q: How do you feel the quarterly check-in/evaluation plays into your success?

A: “The quarterly check-in is huge. Having that quiet, one-on-one time with Garrett to talk about my specific struggles, concerns, and goals is invaluable. One time in particular, it was an important wake-up call, because I hadn’t really done my RAILs or strength consistently for 3 months, and it really showed in my test results. It was a vital chance to dig into what was going on, regroup, and form a new plan.”

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

A: “I really dislike calf raises, especially eccentric ones with a towel under the toes, because they are uncomfortable and seem to take forever. They also don’t fit neatly into my mini habit plan, because they are meant to be done every other day. I tend to “overlook” them unless they are part of the strength session but realize that they helped me in the past and that I should aim to complete them more often.”

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

A: “He is the first athletic trainer with whom I’ve worked, but I really like how friendly and encouraging he is while also pushing me to lift heavier or go further. I also love how organized he is with his training sheets and clickable exercise videos and I highly value his ability to explain why certain exercises should be done a certain way and how he supports his techniques with scholarly research.”

Q: Looking ahead, do you have any new goals you are working towards in 2019?

A: “Obviously, getting rid of my plantar discomfort completely and running again would be awesome. But my real goal in 2019 is to be process-oriented (rather than results-orientated) and to focus on building consistency. I want to see how many continuous stickers I can earn by doing my mini habit (i.e. the asterisked activation exercises in my RAILs plan) every day and work toward completing my full RAILs more often. I also want to be more consistent with my strength sessions and eccentric calf raises and start going for moderate walks. “

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

How to Get the Most From Your Dynamic Warm-Up

January 27, 2019 · by Garrett McLaughlin

Article written on January 27th at 09:49am | Follow Garrett on Facebook and Instagram |

The dynamic warm-up is so crucial to prepare you for the demands of running. But, do you have a specific system in place that provides reliable results time after time? Most likely not.

Oftentimes what becomes the problem is that the dynamic warm-up is thought of as a stretching and flexibility session OR a literal increase in muscle temperature. Are you someone who incorporates a series of static stretches before running? Or, do you walk and slow jog for a short period of time before picking up to your pace for that day? If so, this article will provide you with a much more thorough and worthwhile system to implement in order to see big results with your running.

Of course, the strategies I listed above do need to be taken into consideration as part of your warm-up. But, you also need to to address your specific limitations, the demands of the sport, and thus prepare the body accordingly.

When designing a dynamic warm-up for my clients, I like to include (4) different areas that I feel provide the best results in the most reliable way possible. These include:

Neuromuscular Control
Muscle Temperature & Joint Lubrication
Locomotion
Shock Absorption

Let me break down each section individually so you fully understand it’s importance and consider how it will enhance your dynamic warm-up…

Neuromuscular Control

Neuromuscular control is a term to describe the connection between the nervous system and muscles. Essentially, do you have control of important body areas that will allow you to fire the proper muscles needed to run with authority. Key areas that are specific to running are the foot, calf, gluteals, hip flexors, core, and scapular muscles. Knowing where your specific limitations are will help narrow down this section to only what is the most important. So, if you have good neuromuscular control of the intrinsic foot and hip flexors, address the calf, gluteals, and scapular muscles to fine tune your weaknesses and prepare for the upcoming run.

Some examples of relevant neuromuscular drills for running include the following: yoga toes, calf raises, sidelying hip abduction isometric hold, supine 90/90 w/ resisted marching, dead bug, bent over T.

Muscle Temperature & Joint Lubrication

Muscle temperature and joint lubrication is what runners most commonly think about and complete when it comes to the warm-up. Essentially, can we increase heart rate and tissue temperature while also moving the joints to prevent stiffness as it relates to running.

I’m not saying static stretching is wrong when it comes to programming for this section, but it certainly is not the most effective. What we need to realize about running is that it is a mid-range activity. Therefore, cranking on muscles to increase range of motion is probably not super important before you run. Instead, focus more on actively moving through your range of motion to prepare the body and joints for movement.

Some examples of relevant muscle/joint warm-up drills are: calf raises, leg swings, arm swings, spiderman lunges, step ups, squats, walking lunges, etc.

Locomotion

Locomotion is an often overlooked aspect of all warm-ups, especially for runners. I love locomotion as the transition point between warming up the body, improving timing and coordination, and beginning to increase the demands in terms of loading and absorbing ground reaction forces. Since running is a plyometric-like activity, you must increase the velocity of your movements before hitting the road. We can’t just expect some low level neuromuscular drills and leg swings to successfully prepare you for the high impact demand of running.

Locomotion drills in particular further enhance neuromuscular control, tissue temperature, joint lubrication, timing, and coordination in a controlled fashion. Essentially, they are the skills that create an efficient running cycle and finally get you moving while exposing yourself to higher impact.

Some examples of relevant locomotion drills are: low bear crawl, low skip, A-skip, B-skip, power skip, lateral straight leg bounds, and carioca.

Shock Absorption

Shock Absorption is easily the one area that does not get programmed in most dynamic warm-ups. With ground reaction forces throughout lower extremity being so high during running, it’s important to expose the body to these demands in a controlled environment before pounding the pavement. Even though the emphasis is on landing in a soft and absorbent manner, this section further addresses propulsion just as much as shock absorption.

Research shows that the body has to withstand forces up to and sometimes exceeding 2-4x it’s bodyweight while running. Just as previously stated in the locomotion section, if you go from leg swings or walking lunges to that much impact, the body will not be adequately prepared for that degree of loading. That’s why adding some double leg and single leg jumps will be the icing on the cake to fully prepare the body for the demands of running.

Some examples of relevant shock absorption drills are: vertical jump & stick, single leg vertical jump & stick, bounds, medial to lateral jumps, repetitive vertical jumps, and more.

As you read through each of those sections, you might be thinking to yourself, “Where do I begin?” I wish I had the best answer for you as this systematic and progressive dynamic warm-up should be individualized to your needs. That’s why I highly recommend reaching out to a trained healthcare provider who specializes in working with runners. Click here to schedule your FREE 30-minute consultation.

In the meantime, below is a video tutorial on this dynamic warm-up system so you can learn more about each specific aspect with general suggestions on related drills. Remember, general recommendations often get general results. So work on fine tuning this system to work for you and please reach out with any questions or comments.

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

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