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Browsing Tags injury prevention

The Best of 2020

December 23, 2020 · by Garrett McLaughlin

| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

2020 was a wild ride, wasn’t it? Despite the ups and downs this year threw at us, there were still tons of people staying active and pursuing their health, running, & fitness goals. This includes searching for the top content and resources across multiple platforms.

At the end of every year, I like to “wrap-up” by sharing the most viewed content for those of you who might’ve missed it. These are not my top choices necessarily but which were viewed the most to provide a more objective measurement system.

Below you will see the top 4 pieces of content broken down by category. This includes articles, videos, Fireside Chats, and webinars. Please click each individual link to view the content and understand why it was so popular in 2020!

And, of course, if you have any questions or need additional help moving forward please CLICK HERE to contact me directly.

Top 4 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2020. For those of you new to the Fireside Chat, this is a conversational-type webinar where I invite some of the top professionals in the running, health, & fitness world to share with us their knowledge and experience regarding a particular topic.

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

In the following, I will share the most viewed webinars from 2020. These are FREE 60-minute webinars that I hosted on a monthly basis to educate runners about strength training, injury prevention, and running mechanics.

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

I hope this Best of 2020 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2021. Of course, if you have questions or need help moving forward please contact me directly by clicking here.

Interested in joining a community of motivated runners to learn about running, injury prevention, and nutrition? Click here to learn more about the Ignite the Run private Facebook group!

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

How to Improve Your Running with an Effective Pre-Run Routine (FREE Webinar Replay)

October 20, 2020 · by Garrett McLaughlin

Having an effective dynamic warm-up in place will not only help you improve the quality of your run for that day but can overall reduce your likelihood of injury, improve running economy, and pay dividends moving forward. However, most runners are neglecting the dynamic warm-up altogether or going about it all wrong!

Recently, I held a 60-minute webinar to talk about the basics behind implementing a proper pre-run routine. This is super important if you are not warming up or looking for a fool proof system and drills to see more success with your running. Instead of going into your runs cold, I recommend shifting your focus to do the little things which will positively impact your running over the long haul.

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

Why the dynamic warm-up matters (3:47)
To stretch or not to stretch? (14:40)
The rules of an effective pre-run routine (17:28)
A simple and fool proof dynamic warm-up system (23:28)
Specific drills & exercises to include pre-run (30:01)
The impact of plyometrics on running economy (46:16)
Q&A (57:21)

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.

Variability: Reducing Your Risk of Running-Related Injuries

September 16, 2020 · by Garrett McLaughlin

| Article written on September 16th, 2020 at 12:29pm | Follow Garrett on Facebook and Instagram |

If you’re like most runners, one of your primary goals is to reduce the incidence of injury so you can continue to run pain-free while trying to improve performance and longevity within the sport. Although this is a great goal to have for any runner, we must first understand that running is a painful sport and preventing injuries from occurring altogether is unlikely.

With up to 70% of runners getting injured each and every year, it’s unrealistic to think that we can prevent injuries completely. Instead, I recommend shifting your focus to mitigating the risk of injury and reducing the severity by emphasizing many of the injury reduction strategies covered in this article.

We are fortunate that running is a very specific and predictable movement pattern that has been thoroughly examined over the years. With the growing research in this area, it’s clear which biomechanical characteristics need to be addressed to see an improvement in performance. This often puts runners on a path for running longer distances and faster paces.

However, it’s also this same predictable and repetitive movement pattern which can increase our risk of injury. Too much of the same thing is not always better for the human body. This can lead to a loss in overall joint mobility, a reduction in bone mineral density & maximal muscle strength, and other declines which make us more susceptible to running-related injuries.

In 2013, Malisoux et al published an article called, “Can Parallel Use of Different Running Shoes Decrease Running-Related Injury Risk?” This was a fantastic research study which found the following results…

The parallel use of more than one pair of running shoes was a protective factor against injury
Previous injury was a risk factor for future injury
Increased average running session distance and increased weekly volume in other sports were associated with lower running-related injury risk

To summarize their conclusion, “Multiple shoe use and participation in other sports are strategies potentially leading to a variation of the load applied to the musculoskeletal system. They could be advised to recreational runners to prevent running-related injury.” Therefore, as much as running is a specific and predictable movement pattern, incorporating some degree of variability within your routine is recommended and needed to reduce the overall injury risk.

Variability is defined in the dictionary as…

“Lack of consistency or fixed pattern; liability to vary or change.”

As we reflect on the research article, we know that one of the key factors which leads to this reduced injury risk is variability to the magnitude, direction, and type of load applied on the system. Therefore, by wearing different running shoes, moving in other planes of motion, applying different forces, and having a degree of variety within your running plain, you can offset your injury risk.

Former olympic runner and running coach, Nicole Sifuentes, talks about ways to include variety within your running plan in her article called, “3 Rules for Running Success.” This can be accomplished by manipulating the effort, pace, terrain, and type of training.

From a movement standpoint, variability can be emphasized within your pre-run routine, strength training program, and by partaking in a different sport or activity on alternate days throughout the week. Truthfully, I think all of these have merit to promote longevity and a reduced injury risk while being individualized to the needs of each runner.

Interested in being the best runner you can be while following this variability principle to offset your injury risk? Click here to learn more about the Healthy Running Program.

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

Strength Training for Runners: How to Build Functional Strength & Injury Resistance from the Comfort of Your Home (FREE Webinar Replay)

September 14, 2020 · by Garrett McLaughlin

Strength training is an important supplemental strategy for any runner regardless of goals. Whether you are trying to increase your pace, reduce the likelihood of injury, or offset some of the declines associated with aging, it can play an important role in your weekly routine.

Recently, I held a 60-minute webinar to talk about the basics behind implementing a proper strength training program from the comfort of your home. This is a great fit if you have a busy job, your normal routine has unwantingly been altered due to the coronavirus, or you are interested in keeping things simple and effective. Let’s stop making excuses and start taking action because the basics remain the basics regardless of how much or how little equipment and time you have available.

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

Understand the science of running (7:36)
Important training principles to guide your program (11:35)
Most effective strength training exercises for runners (16:31)
Program design needs and other components to consider (53:22)
Q&A (1:03:58)

Build Your Run Series: Strength Training & Plyometrics (FREE Webinar Replay)

June 25, 2020 · by Garrett McLaughlin

Strength training and plyometrics are proven strategies to improve running performance and reduce the likelihood of injury. But, how do you implement the best program possible to see the results you are after without interfering with your running.

When it comes to strength training for runners specifically, there are a lot of different factors that need to be assessed. This includes the demands of the sport, your individual weak links and past injury history, and current running goals. General programs often get general results. That’s why I’m hoping this webinar will provide you the ability to individualize your program to run on your terms for years to come.

In this webinar, I presented on the topic of Strength Training & Plyometrics by thoroughly reviewing the research and recommending various exercises and drills. Please use this information to be more objective and fine tune your program to create the best results possible.

What you’ll learn is…

The research behind the effectiveness and results created with strength training and plyometrics
Important training principles to guide your program
Specific plyometric exercises to increase speed and boost performance
Specific strength training exercises to increase strength, stability, balance, and reduce your likelihood of injury
How to tie this information together into a cohesive plan moving forward
Q&A

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding the webinar. 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

Build Your Run Series: Injury Prevention (FREE Webinar Replay)

June 25, 2020 · by Garrett McLaughlin

Injury prevention is a hot topic in the running world, and for good reason. Runners are searching for the best strategies to stay injury-free and thriving within the sport. But, is preventing injury actually attainable?

In this webinar, I presented on the topic of injury prevention by thoroughly reviewing the research. What I found was a lot of conflicting information compared to what is commonly seen around the running community. It’s my hope that you will use this to be more objective and fine tune your program to create the best results possible.

What you’ll learn is…

The most common running-related injuries
Which risk factors are associated with injury
Important injury prevention tactics and their effectiveness
- Foam rolling
- Static stretching
- Strength training
The role of footwear in reducing your injury risk
Q&A

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding injury prevention. And, if you want to get down to business and 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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Garrett McLaughlin, MS, ATC, CSCS, ART

Browsing Tags injury prevention

The Best of 2020

| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

Top 4 Articles

#1: The Runner’s Survival Guide

#2: The Impact of Cadence on Running Mechanics

#3: Loading Strategies to Resolve Patellar Tendinopathy

#4: Basic Plyometrics to Improve Bone Health

Top 4 Videos

#1: 15-Minute Core Training Routine for Runners

#2: Improving Hamstring Flexibility with the Romanian Deadlift

#3: Home Strength Training Routine for Runners – Day #1

#4: Home Strength Training Routine for Runners – Day #2

Top 4 Fireside Chats

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

How to Improve Your Running with an Effective Pre-Run Routine (FREE Webinar Replay)

Strength Training for Runners: How to Build Functional Strength & Injury Resistance from the Comfort of Your Home (FREE Webinar Replay)

Build Your Run Series: Strength Training & Plyometrics (FREE Webinar Replay)

Build Your Run Series: Injury Prevention (FREE Webinar Replay)