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Browsing Tags injury

Fireside Chat with Dr. Jesse Riley, DC – “Finding the Right Shoe for the Job”

September 28, 2020 · by Garrett McLaughlin

Welcome to the Fireside Chat! This series was designed to provides 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 this 3rd edition, we had a great conversation with guest, Dr. Jesse Riley. Dr. Riley is a sports chiropractor and running specialist in Golden, Colorado. He shared some fantastic tips and background information on all things running footwear so you can make the best selection when it comes to what shoes are best for you.

Not sure if you are wearing the right shoes? Or, maybe suffering from a running-related injury that you suspect is shoe related? Dr. Riley has you covered in this chat!

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

Background & philosophy (2:15)
Improving your knowledge base around shoes (6:28)
Fundamentals on how to purchase the right pair of running shoes (21:23)
Shoe assessments to check for function & factory defects (28:33)
Connect with Dr. Riley (45:07)
Q&A (46:05)

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 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 Dr. Riley…

FREE Download: Running Shoe Education Handout
Website: www.moderndaychiro.com
Email: Jesse@moderndaychiro.com
Social Media: @docjesseriley

Thanks for watching!

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

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

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

–> Click here to receive instant access to the webinar.

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

Achilles Tendinopathy: Loading Strategies to Restore Pain-Free Function

April 7, 2020 · by Garrett McLaughlin

| Article written on April 7th, 2020 at 12:37pm | Follow Garrett on Facebook and Instagram |

Achilles tendinopathy is a general term used to signify pain, tenderness, and chronic changes to the tendon. On a regular basis, I see a lot of new running clients who enter the Healthy Running Program that display lingering symptoms which have not been fully addressed to resolve the injury process. Symptoms are most commonly seen at the mid-portion of the tendon, although insertional tendinopathy where the tendon and calcaneus meet is also possible. Pathology is often caused by degeneration as opposed to inflammation, and can be developed even before the onset of symptoms. That’s why a progressive and structured strength training program for runners can be valuable to maintain the integrity of this tissue as an injury prevention strategy.

Click here to connect with Garrett about your achilles pain.

Numerous studies have looked at exercise, therapeutic modalities, soft-tissue therapy, braces and splints, and injections as a way to resolve achilles tendinopathy. Exercise consisting of isometrics, eccentric, eccentric-concentric, and heavy slow resistance loading have been popular and continue to be highly regarded and debated as strategies to address overuse tendon injuries. The debate comes from mixed research showing people who respond favorably while others who may not respond quite as well. However, as a form of conservative management, loading the affected tissue should be a priority early within the rehabilitation process before considering other options.

Let’s define the four types of loading strategies…

Isometric loading is when the calf complex is contracting but the achilles is held in a position where it’s length remains constant. This can vary from shortened, mid-length, or lengthened positions depending on your specific needs and presentation.
Eccentric loading consists of an isolated and slow lengthening of the tissue. Do not confuse this with static stretching, as the calf muscle and achilles tendon are shortened and then actively lengthened through their range of motion. Think of assisting yourself up to the top of a calf raise and then emphasizing a slow and controlled contraction on the way down.
Eccentric-concentric loading consists of actively shortening and lengthening of the tissue. During a calf raise, the achilles and calf are used to actively raise up and lower down. This requires equal parts eccentric and concentric contraction.
Heavy slow resistance (HSR) more replicates a strength training type exercise where a greater degree of load is placed on the tissue. Instead of performing a bodyweight only movement, HSR utilizes external resistance to load the calf raise with a barbell or dumbbells.

With each of these types of loading to directly address the achilles tendon, repetitions, sets, rest periods, duration of movement, duration of time held in the lengthened position, and external load are all factors which need to be considered for the best results. In addition, Alfredson et al recommends stressing the tendon to the point where pain is evoked. Therefore, an aggressive approach that takes into consideration the “24-Hour Rule” might be necessary in resolving overuse tendon injuries.

The “24-Hour Rule” is a general rule of thumb we use to determine the appropriate amount of stress to place on an injured tendon. Basically, you want to stress the achilles tendon in a way that evokes pain but does not exceed a 3/4 out of 10 on the pain scale. If pain continues after you finish the exercise, it should resolve completely within 24-hours. This is an important concept to understand with tendon pain. A certain degree of pain is acceptable and might be needed to elicit the desired response from the tendon. However, if your pain exceeds these parameters then modifying certain variables, such as the exercise, tempo, load, rest period, and position might be warranted.

With all of this talk about pathology of the achilles tendon, it’s important to also understand how running biomechanics can be linked with injury. In research articles by Azevedo et al and McCrory et al, the factors which were shown in runners suffering from achilles tendinopathy compared to a healthy control group were…

Decreased range of knee flexion between the foot strike and midstance phases
Decrease in pre-foot strike muscle activity of the transverse abdominis
Decrease in post-foot strike muscle activity of the rectus femoris and gluteus medius
Muscular weakness of the plantar flexors while eccentrically controlling dorsiflexion
Larger inversion angle at foot strike and increased rate of pronation
High and inflexible arches

Therefore, in addition to incorporating specific exercises to improve the tendon’s ability to tolerate load, modifying running biomechanics is often warranted. If pain is manageable while running and doesn’t last more than 24-hours after, I usually recommend continuing to run or implementing a run/walk interval so running mechanics can be addressed. Despite overloading the tendon being a main reason which contributed to the injury in the first place, resting often leads to less than desirable results unless compensation and disability result from activity.

If you’re interested in scheduling a virtual or in-person running analysis click here to contact me directly.

In the following section, let’s cover a progressive loading protocol that I often use when rehabilitating achilles tendinopathy. Of course, there are multiple ways to load the achilles as shown in the research. But, I often find starting with isometrics and progressing to eccentric-concentric and then heavy slow resistance or plyometrics is reliable since it provides multiple options depending on the response from the tendon. Use the “24-Hour Rule” as your guide to determine where to start and progress as tolerated from there.

Isometric Calf Raise

The Isometric Calf Raise is usually a safe starting point if you are suffering from a reactive achilles tendinopathy or hesitant to load the tendon. What this does is place the tendon under load for a given duration to begin stressing the area very conservatively. The variables that can be modified are duration, position of the ankle, and double leg vs. single leg. Complete this exercise for 2-3 sets of 20-60sec.

Calf Raise

The Calf Raise is the entry point into isotonic achilles loading. Isotonics is a term that refers to the muscle/tendon moving from a shortened to lengthened position. When incorporating this exercise, the variables to take into consideration are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

2-to-1 Calf Raise

The 2-to-1 Calf Raise is used within this progression to segue from bilateral to unilateral loading. Since the achilles needs to withstand a great degree of stress during running and different sporting activities, it’s important to utilize single leg variations to replicate that and introduce a higher degree of load. Simply, raise up on both legs and then isolate the lengthening of the injured achilles tendon with a slow and controlled eccentric contraction. The variables to modify depending on how you respond to this exercise are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

Single Leg Calf Raise

The Single Leg Calf Raise is essential to help resolve an achilles tendinopathy. One big problem I see is that runners stop with Calf Raises or 2-to-1 Calf Raises since pain begins to stabilize allowing them to return to activity. Unfortunately, the absence of pain does not equate to a fully healed tendon and, therefore, more loading with harder variations is recommended. The variables to modify depending on how you respond to this exercise are sets, repetitions, tempo, and range of motion. Complete this exercise for 2-3 sets of 10-20 repetitions.

Ankle Hops

With any tendon, the end goal needs to improve it’s ability to store and release energy. If you stop short of achieving this, you will have a situation where the capacity to be loaded has been improved but not with rapid and explosive movements. That’s a main reason why most runners suffer from recurrent tendon issues year after year. Ankle Hops is a very simple and important low level plyometric movement. Essentially, it is an explosive Calf Raise that improves the elasticity and shock absorption capability of the tendon and calf complex. Complete 2-3 sets of 5-10 repetitions while increasing intensity.

Now that you have a better understanding about achilles tendinopathy with different exercises to address the injury, it’s important to start simple and determine your starting point. Reflecting back on the “24-Hour Rule,” try to find the most challenging exercise above which creates a mild degree of pain but resolves within 24-hours. Continue to progress in terms of exercise, sets, repetitions, tempo, and range of motion, while being mindful of how you respond.

I hope this article has helped you better understand achilles tendinopathy, as well as recommended strategies to reduce pain and increase function. As always, it’s important to consult with a trained healthcare professional to be properly diagnosed and understand the underlying factors which may be contributing to your injury. Please take a second to click here so we can create a structured plan to resolve your achilles pain once and for all.

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

Sources:

Etiologic Factors Associated with Achilles Tendinitis in Runners by McCrory et al
A Treatment Algorithm for Managing Achilles Tendinopathy: New Treatment Options by Alfredson et al
Achilles and Patellar Tendinopathy Loading Programmes : A Systematic Review Comparing Clinical Outcomes and Identifying Potential Mechanisms for Effectiveness by Malliaris et al
Chronic Achilles Tendinopathy Treated with Eccentric Stretching Program by Verrall et al
Biomechanical Variables Associated with Achilles Tendinopathy in Runners by Azevedo et al
Achilles Pain, Stiffness, and Muscle Power Deficits: Mid-Portion Achilles Tendinopathy Revision 2018 by Martin et al
Achilles Tendinopathy: Current Concepts about the Basic Science and Clinical Treatments by Li et al

Basic Plyometrics to Improve Bone Health

March 19, 2020 · by Garrett McLaughlin

| Article written on March 19th, 2020 at 5:41pm | 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.

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 exercise program. Exercise 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.

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.

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.

In long distance runners, approximately 50% of bone stress injuries occur in the tibia alone, while other common injury sites are the femur, fibula, calcaneus, and metatarsal bones. This is highly dependent on a combination of factors, including individual weight-bearing patterns and running biomechanics. Since the majority of long distance runners, compared to short distance runners, strike with a rear foot (heel) pattern, this places greater load on the long bones such as the tibia and femur.

Bone stress injury can be classified by location into two categories, including low-risk and high-risk. These are outlined in the following table…

Aside from running biomechanics, weight-bearing patterns, and increasing your intensity or duration too rapidly, there are several risk factors for bone stress injury which must be taken into consideration. These include…

Living a sedentary lifestyle
Genetics- white females are at the highest risk of bone disorders compared to African American females and males
Drug usage, including: antacids, steroids, and antidepressants
Lack of calcium, vitamin D, and other nutritional considerations
A history of previous fractures and low bone mineral density
Bone characteristics including a thinner cortex
Female athlete triad and interrelationship of energy availability, menstrual function, and bone mineral density
Hormonal imbalance
Biomechanical factors, including: leg length discrepancy, small calf circumference, pes cavus and pes planus, vertical loading rates, peak hip adduction, and rear foot eversion
Sport, training changes, terrain/running surface, inadequate recovery time, inappropriate or sudden change in footwear

Like I mentioned previously, exercise and a progressive loading program 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.

Exercise, and weight-bearing activities specifically, has 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 exercise, 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

Plyometrics is a form of exercise that contains higher magnitude jumping, hopping, and landing-type movements which can be helpful in optimizing bone health. This should only be considered when progressed to properly following lower impact weight-bearing exercises and deemed safe by a healthcare professional following a bone stress injury. From a preventive standpoint, I recommend plyometrics to all of my asymptomatic running clients in healthy doses to properly stimulate the skeletal system.

Why plyometrics may be better than other weight-bearing movements is because they are higher intensity with a larger magnitude and rate of loading. This greatly increases ground reaction forces and stress on the bones to stimulate positive changes in bone mineral density. Also, they can range in difficulty and intensity, and require little equipment and minimal time.

Where do you begin? In the following, I outline 5 of my favorite plyometric drills to optimize bone health. These are simple hopping drills that require no equipment and can be completed in any setting. The important thing is they are progressive in nature and also take into consideration variable loading patterns and intermittent bouts.

Plyometric Drill #1: Ankle Hops

Ankle Hops are an entry level plyometric drill that teaches runners how to properly store and release energy at the lower leg. Since tibial and other lower leg bone stress injuries are prominent in the sport of running, this drill begins increasing load directly in that area while paving the way for more complex movements.

Begin with 2 sets of 5-10 repetitions and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #2: Line Hops: Double Leg Lateral

Double Leg Lateral Line Hops are a nice progression from Ankle Hops that start to introduce a load in the frontal plane (lateral). Running is a very predictable and repetitive movement pattern and, therefore, lateral and rotational movements can help provide variability to stimulate a positive response to the skeletal system.

Begin with 2 sets of 5-10 repetitions in each direction and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity or distance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #3: Line Hops: Single Leg Lateral

Single Leg Lateral Line Hops is an important progression from the double leg hopping drills I shared previously. As much as we can increase intensity by performing more repetitions, more distance on each hop, or a faster speed, progressing from double leg to single leg is necessary. Running is an exclusively single leg sport, therefore, implementing plyometrics on a single leg will not only provide a greater load on the skeletal system but better replicates the demands of running.

Begin with 2 sets of 5-10 repetitions in each direction and on each limb and progress to 4 sets of 5-10 repetitions over time with a greater degree of intensity or distance. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #4: 4-Square Single Leg Hops with Stick

The 4-Square Single Leg Hops with Stick continues to increase load on a single leg while adding more variability to these plyometric drills. Since bone needs dynamic and variable movement patterns to continue stimulating growth, this drill is a nice progression when ready. Due to the added complexity of this drill, I recommend emphasizing a “stick” landing each time. This will improve control and stability to be challenged further in the next progression.

Begin with 2 sets of 2-4 complete rotations in each direction and on each limb and progress to 4 sets of 2-4 complete rotations over time with a greater degree of intensity or jump height. Rest for 1-2 minutes in between sets or complete a few sets in the morning and a few sets in the evening.

Plyometric Drill #5: 4-Square Single Leg Hops

The final plyometric drill in this progression is the 4-Square Single Leg Hops. Similar to the last drill, it require multi-directional hopping to provide variability and several ways to increase intensity. Start simple by mastering the drill in a small space. Once proficient, you can increase the distance of each jump, height of each jump, or overall speed going through the square.

Thank you for taking the time to read this article on ‘Basic Plyometrics 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 plyometric drills 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
Effects of Plyometric Training on Bone Mass in Adolescent Girls by Witzke et al.

‘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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