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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.

In the Spotlight: Michelle Martelle

October 15, 2018 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Michelle Martelle. Michelle was enrolled in the Integrative Approach to Movement program for the past 6-months which includes an orthopedic approach to movement training. Due to the long-term nature of these chronic injuries, a patient and progressive approach needs to be taken in order to respect the body’s healing process. Luckily for me, Michelle was awesome to work with and I enjoyed every session!!

I started working with Michelle because she was suffering from a challenging case of plantar fasciitis and patellofemoral pain. When aches and pains linger for years, it’s an uphill battle getting to the point where things are manageable again. And in the case of overuse injuries, it may actually take 6-12 months for that to happen. Luckily, despite many frustrations throughout our time together, Michelle was able to prevail by working hard and being patient.

We regularly spoke about the rollercoaster ride she was on and how looking at improvements from a wider lens allows us to view those details which are impossible to see day to day or even week to week. It was also important to re-evaluate the baseline testing protocol to provide a more objective look at progress.

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

Michelle Martelle

Q: Where are you from?

A: “Charlotte, NC”

Q: What are some of your favorite hobbies?

A: “I love boating and being on the lake. I also love hiking, especially around waterfalls.”

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

A: “First and foremost, I would always want to live close to my children. I would hope that would be in a place that is warm all year round near crystal blue water.”

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

A: “I was referred to Garrett when I was buying new tennis shoes. I was having terrible knee pain and had plantar fasciitis. I thought that new shoes would help. I was telling the salesperson that I used to love to run but haven’t been able to for the past four years. I also told her that I was starting PT for my knees and foot. She recommended Garrett because he had helped her work through an injury and get back to running. She said he would be able to help me too. So, I went to see Garrett for a consultation. He was so impressive and had all the confidence in the world that he could help me with my physical issues. So, I chose to work with Garrett versus a conventional physical therapist. It was one of the best decisions I have ever made! My first and most important goal was to get rid of my knee pain and foot pain with the ultimate goal of being able to run again without pain.”

Q: How long have you been experiencing pain and were there any strategies in the past that provided relief?

A: “I have been dealing with plantar fasciitis from mild pain to severe pain for at least eight years. I have spent a lot of time stretching and rubbing my foot to get rid of the pain. It would go away slightly, but never healed completely. I had been dealing with knee pain for three months prior to working with Garrett. My knees have always had a small amount of pain, but not the extreme pain that I had been dealing with over the three previous months. I could barely get up the stairs at my house. Nothing I was doing was making it better.”

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

A: “Since working with Garrett, my foot pain is almost completely gone. It only hurts very mildly if at all and that is typically only right when I wake up. I am so excited about this progress! And my knees are so much better! I can go up and down the stairs with no problem. I can even run up and down the stairs now! I can sit on the floor Indian style and get up without my knees buckling on me!”

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

A: “It took six months of working with Garrett to get to the point where I am now. It definitely wasn’t easy. I have always worked out, but I basically had to start over with certain exercises to build up the strength in my legs. It was very humbling. From the beginning through around four months, I was always in pain for a day after working with Garrett. I was having to learn new exercises and re-learn some of the exercises that I had been doing forever. I didn’t realize that the way I was doing some of the exercises before working with Garrett was incorrect and probably creating some of the issues. There were days that I didn’t want to go meet with Garrett because I was in so much pain and that made me super grumpy! He wouldn’t let me give up though. He made me push through and after six months, I feel so much better! I actually feel better than I have in years!”

Q: If you were having a conversation with someone who was experiencing the same aches/pains as you were, what would you tell them?

A: “I talk to people all of the time that are dealing with the same pains that I have had. I always say the same thing – go see Garrett! He has been great! I tell them all about my struggles with the pain, my training with Garrett for the past six months, and how much better I feel because of working with him.”

Q: What was your favorite part about the corrective exercise sessions?

A: “My favorite part about the corrective exercise sessions was seeing the improvements that I made and the strength I was building. I will be the first to say that I didn’t love all of the exercises because they were hard for me. But seeing where I am now versus six months ago makes it all worth it. I would do the exact same thing again if I had another injury. And honestly, working with Garrett was my favorite part! He was always so positive and upbeat! He has a great attitude and outlook on life! It’s hard not to leave smiling after training with Garrett!”

Q: What is that one thing you dislike the most (exercise, stretch, etc.) but continue to work on because you know it will help?

A: “What I have learned along the way is that my hamstrings are my achilles heel. They are the cause of a lot of my issues because they are super tight, especially my left one. I REALLY don’t like the supine ball curls! My hamstrings cramp up almost immediately. But Garrett has taught me that I need to focus on using my glutes, not my hamstrings. Maybe it is actually a weak gluteus maximus that is the cause of all of my issues! 😛 I still do the daily exercises he gives me and try to do the weight training he taught me twice a week.”

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: “At the beginning of my time working with Garrett, I would have told myself to be patient and that there will be times that you will feel like giving up. I would have told myself to remember that I would need to work through it slowly. Thankfully, Garrett reminded me of that!”

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

A: “Garrett is the first trainer I have ever worked with. He is very educated in what he does. While I was training with him, he attended several continuing education seminars. Also, he works with a lot of people to rehabilitate them after injuries. I had sought help in many different ways for the pains I was dealing with and Garrett has been the only one who was able to “fix” my physical issues. I believe that his ART certification makes him stand out among his peer group.”

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

A: “I am working hard towards running again. I am not a marathon runner, just a simple 5k runner. I really enjoy it and would love to be able to run without having any pain or injuries. Also, I would really like to do a mud run again. They are so much fun!”

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

In the Spotlight: Jessica Homolya

June 10, 2018 · by Garrett McLaughlin

We are back at it within another edition of ‘In the Spotlight!’ This month, let’s hear from Jessica Homolya. I started working with Jessica in December 2017 and have enjoyed watching her progress from pain to big improvements in strength and finishing the Rock & Roll 1/2 Marathon with a new PR.

When we first started working together, Jessica was struggling with knee and hamstring pain. After the evaluation, it was clear that there were specific areas that needed to be addressed with therapy and exercise. In addition to incorporating slow eccentric movements to alleviate the chronic knee pain, she worked diligently to restore strength and proper motion at the ankles, hips, and thoracic spine.

There are some people who need to be pushed and then there are others who just need to be guided. Jessica has a great background in exercise science and is one of the most motivated and hardworking people I know. In her case, it’s more so tweaking the dials and letting her do what she does.

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

Jessica Homolya

Q: Tell us a little bit about yourself (born, raised, family)?

A: “Born in Somerset Kentucky but raised in up state NY. I went to Western Kentucky University and received a degree in Exercise Science. I moved to louisville Kentucky out of college which is where I met my husband Ken. We have 3 crazy kids ages 6, 4, and 2.”

Q: What are some of your favorite hobbies?

A: “My husband and I play softball together! I love working out and basically doing anything physical or competitive. We run a bunch of adventure races and I just ran my second half marathon. I love to spend time with my kiddos and we all love movie night at home!!”

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

A: “Thats a hard question. I guess I would say that Im pretty happy right where I am at. I would like to slow down a bit but Im pretty happy with Nashvegas! Its pretty centrally located to a lot of cool places with in driving distance and its a great city!”

Q: What are the reasons exercise (lifting, running, etc.) has been such a big part of your life over the years?

A: “I have always been an athlete from the moment I could pick up a ball. When I was a senior in high school i developed a pretty bad eating disorder because I was always bigger/more muscular than most of the girls in my school. At that point in my life i didn’t appreciate the muscle that I had!!! Needless to say, I was very sick for about 5 years. It wasn’t until the end of my sophomore year in college that I decided to change my life and be healthy. I changed my major from animal science to exercise science and i dove in. I have loved learning about nutrition and exercise and have lived the lifestyle ever since. I love working out and I love cooking healthy delicious food!!!”

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

A: “When I first started working with Garrett I was a train wreck. I had run my first half marathon in april 2017 and had only trained 3 weeks for it. I had the worst knee and hamstring pain to the point that it would wake me up in the middle of the night. My body had also changed after having 3 children and my core was seriously compromised and my glutes were not firing. For a person who loves working out and being active, this was a huge problem. I just wanted to feel good again and get stronger. I needed help!”

Q: After you started seeing improvements in your knee and hamstring pain, did your goals change at all?

A: “My goals absolutely did change!!! I said I would never run a half marathon again but as soon as I started feeling better guess what…I signed up for a second one!! My knee pain and hamstring pain had resolved to the point that I could run so I trained for it and improved my time by 24 minutes WITH NO PAIN!!! I felt absolutely amazing!”

Q: In the beginning, what motivated you to work with Garrett?

A: “I just wanted to be out of pain and to get stronger. I was so sick of working so hard to only hurt and not see any progress.”

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

A: “My knee and hamstring pain is gone!!!! I can sprint around the bases playing softball without feeling like I am going to tear ever muscle in my leg. I am getting stronger and most importantly I am pain free!!! I am actually seeing results!!”

Q: What is your favorite part about the sessions?

A: “I LOVE that he pushes me past my comfort zone. The intensity of my workouts is so much higher when I train with Garrett.”

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

A: “I don’t really dislike anything about the workouts/programs. I love working hard and the progress I am seeing is driving me even more!!”

Q: Recently, you ran the Rock & Roll 1/2 Marathon. How did your training go for this race and the race itself?

A: “The road training for the race was grueling but rewarding. I pounded the pavement with zero knee pain for the first time in a year and I loved it. The strength training for the race was very centered around core strengthening and hip strengthening. This I am positive is what made this race absolutely amazing for me. I was able to hit my time goal, feel good while running the race, and even more importantly i felt AMAZING after the race! I can honestly say that this race was by far my most rewarding race to date because I felt like I had something to prove to myself and that was that I could do it again, have a goal and meet it, and feel good during and after!!!”

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

A: “Garrett is very passionate about what he does and he is 100% invested in his training clients and their personal goals. He is extremely knowledgeable with the human body, functional movement, exercise to improve weakness and rehab injury. He isn’t just some cookie cutter trainer. He truly is an expert at what he does!!! Every program is specific to his client and their needs/wants. He assesses your strengths and your weaknesses and tailors your program to you and your fitness goals!!”

Q: Looking ahead, do you have any new goals you are working towards in 2018?

A: “Ha!!! My goals are always changing. After the race I was sure I was going to run a full marathon but right now my main goal is to build strength in my hips/glutes, to be stronger all around, and to maintain a physique that I am comfortable with. I may talk him into working on my speed while sprinting since I have slowed down a bit from the distance running!”

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

What I Learned In 2017…

December 30, 2017 · by Garrett McLaughlin

Article written on December 30th, 2017 at 10:34am | Follow Garrett on Facebook and Instagram |

Overall, 2017 was a year to remember. To be able to work with clients who are enjoyable and motivated on a daily basis is a blessing. Oftentimes, I find myself driving home from a long day and wondering how I get paid to do what I do. That is in no way downgrading the service I provide, but to magnify the grateful feeling I have to work in a profession that is constantly evolving, active, and fulfilling.

In addition to thoroughly enjoying what I do, this year I had the opportunity to learn a lot. Here are the top things I took from 2017:

[Consistency trumps all]

Several of my clients achieved big results this past year. Even though I’d love to take all the credit and say that it was the “perfect” program and what have you, I’d have to lean more towards them consistently putting in the effort, and that they were solely responsible for their success.

Yes, I am the tour guide throughout all of this. I can show you how and where to spend your time/effort, but unless you actually do it on a regular basis it really doesn’t matter. And, on a regular basis I mean most days of the week for month after month.

Fortunately, I changed my offerings from smaller commitments to, “If we are going to do this, you’ll need to invest the next 6-months,” kind of thing. That’s because many of us possess the mindset that a few weeks or a single month is enough. To be honest, that’s barely scratching the surface.

So, if there’s one piece of advice I can give you looking ahead to 2018, it’s be consistent for the long haul and you will undoubtedly be rewarded.

[Stress the body as little as possible to create the adaptation for runners]

As I work with more and more endurance athletes, the need to train to exhaustion drastically reduces. This approach is fine for the general population, but when it comes to athletes who consistently and progressively stress the body, overuse is quick to follow. That is why I often find some group exercise classes can be more detrimental than helpful for runners.

Instead, it’s important to be respectful of your mileage and add just enough of a stimulus to see improvement. Anything more than the minimum effective dose is a step closer to overtraining.

With this approach, a lot of education is often needed to teach and get buy-in for this concept. Quality of movement must be held to a higher regard than quantity. Endurance athletes are already getting quantity within their training plan, so let’s emphasize good movement to stay healthy and pain-free.

I often compare this concept to taking painkillers. If one Advil eliminates your symptoms, do you necessarily need two? Let’s apply that same thought process to functional training for endurance athletes and I think you will be surprised with the positive results.

[Stop foam rolling so much and start moving to end-range more]

Foam rolling and other forms of self-myofascial release (SMR) have become more of an afterthought in many of my programs this past year. Even though research does indicate there are some positives to SMR, it seems like we have been placing it on a pedestal that is far too high.

Does it break up scar tissue? Probably not. Does it re-align muscle fibers? Doubtful.

But, it does create a reflexive response from the nervous system to down-regulate or temporarily reduce tone in a tissue. This means we can take advantage of it’s short-term benefit and use SMR to facilitate better flexibility, movement, and recovery. However, alone it’s long-term benefits are very few and far between.

Instead of rolling around and hoping for the best, how about teaching your body how to get into certain positions with better awareness and control. Your hamstrings are tight? You may be more quickly rewarded by addressing mobility and movements that lengthen the hamstring throughout the full range of motion. This approach has been more productive and creates sustainable, long-term results.

Ultimately, what we have to realize that there is more to range of motion that just one specific muscle that appears to be tight. I know your hamstrings always feel like they limit motion and are achey. But, is that due to poor gluteal firing, inability to appreciate end-range of motion so the hamstrings are protecting, or lack of stability elsewhere? All of the above mentioned issues will NOT be corrected with the foam roller. Yes, a foam roller may allow you to temporarily feel less tight. However, it will not correct the underlying issue when completed in isolation.

What I’m trying to get at is you must incorporate daily doses of good quality of movement. Stop rolling around on a foam roller or trigger point ball for 10, 20, or 30-minutes and start teaching your body how to get in the right positions. We are so efficient as humans that I’m confident this approach will provide you better long-term and more sustainable results.

[Movement prep versus dynamic warm-up]

The dynamic warm-up is a topic that I’ve held several seminars on this past year. It was also something that I devoted plenty of content to on social media. To say I love this topic is an understatement.

The problem is, we often take warming up too literally. Yes, increasing tissue temperature and lubricating the joints is important before a workout or run. But, there are so many other aspects of a good dynamic warm-up that go overlooked.

Let’s put the term ‘dynamic warm-up’ on the back burner for just one second… How about we call anything we do before running and exercise ‘movement preparation.’ Movement prep is a term that is more synonymous with quality and function, than solely tissue and body temperature.

Movement preparation can include strategies, such as: foam rolling and self-myofascial release, flexibility and mobility drills, balance and stability exercises, full range of motion movements, power and plyometrics, and locomotion. All of these should be targeted at the specific areas your body needs addressed to move more efficiently, prepare for the activity that is soon to follow, and “warm-up” the body.

This is why I feel replacing the dynamic warm-up with a movement preparation routine would greatly impact you moving forward. Let’s stop using a general approach and hoping for individual benefits. Instead, learn which areas of your body need to be targeted in order to become a A+ mover. Then, hammer down day after day before each activity to address these. I think you’ll notice that movement quality improves, your workout and runs become more effortless, and automatically you end up “warm” and ready to rock and roll. Who would’ve thought?!?

[Slow eccentric step ups are gold (shout out to Chris Wolfe of WolfePT)]

When you are hungry to learn, surround yourself with really smart people. This past year, I was fortunate enough to team up wth local physical therapist, Chris Wolfe, on various seminars and smaller pieces of educational content.

To say the only thing I learned was this small tweak on the traditional step up would be an understatement. It’s one of those exercises that I’ve been programming for years with success, and his small adjustment made it even more valuable.

Because I deal with a lot of runners, single leg stability is at the forefront of what we focus on. That means the step up is a perfect exercise choice to impact this.

For years, I have taught a more upright position on the step up which doesn’t necessarily provide as much control on the descent. After learning from Chris, if you reinforce a more hip-dominant position and forward lean, the ability for the hip to control the descent drastically increases. This can be good for some people and VERY challenging for others who lack the control and appreciation of getting the hips involved. In the end, it allows a more hip-focused, eccentric control during a fantastic single leg movement. This is something everyone, especially runners, can benefit from.

[Regressions aren’t a step back but a deviation from the fastest route]

Regressions are such a valuable part of any exercise and rehabilitation program. That’s because you don’t always progress in a linear fashion. Whether that be due to pain or poor movement, there’s a time and place for plan B.

Years ago I was very particular about my programming because I liked to sequence exercises a certain way. With this approach you’ll quickly realize that there are some people who just don’t progress the same as others, and you may need to make additional modifications. There is no need to be embarrassed or discouraged by this. To be completely honest, I’ve had to regress more exercises than I can remember this past year due to knee pain.

Let’s think about this scenario because we’ve all been there… Know when you are driving in a new neighborhood and you have your GPS set to find your destination? Well, there are times when you are either not paying attention and miss your turn or the sound on the GPS is turned off and you drive right past the street.

What happens?

The GPS re-calculates the route and finds you an alternative way to get there. Yes, this might take you a few more minutes and cause you to drive a more scenic route. But, it’s just a small modification to the original plan that ultimately provides you the same end result.

This is how I feel about regressions. Even though I’m trying to get you to achieve your goal is the shortest and safest time frame possible. There comes a time and place when we have to detour. Our eyes are still set on the end-goal, but our path is no longer linear.

Don’t get frustrated when you have to detour along the way. Movement is often complicated with many detours and additional turns. It’s those people who accept the alternate route with an open mind and respect the process who quickly find themselves back on track and potentially better than before.

This is exactly what happened to me… I was frustrated at a recent flare up in my right knee that I pretty much threw in the towel. Why exercise if I can’t do what I wanted? If you know me you know I can be stubborn like that.

Instead I went back to the drawing board. I know I couldn’t do any lunges or split squats so I opted for a sumo squat. What happened? Doing this for 6-8 weeks put my knee in a very low stress position that didn’t cause pain. I was still able to work towards my health and fitness goals while minimizing stress on the knee. With patience and consistency I soon found that I gained more options. Now pain was minimal/non-existent with split squats so I started with light weight and worked up. This was the trend that I followed throughout the entire year.

Fast forward a year later and I have no limitations, very minimal knee pain, and have actually made tremendous improvements in my health/fitness. With that being said, I highly recommend you put your ego aside from time to time and be open to taking a step back. It may not be the fastest route but if you keep your eyes on the end goal there are other ways to get there. The GPS, despite frustrating at times, always gets you to your end destination.

[If you need better results, ask for help]

I mentioned before that I was stubborn, right? For years, I have been working, and very motivated to improve myself and my business. As we all know, that can be very challenging when you have no business background. I mean, I went to school to help people, NOT for marketing, sales, and other administrative tasks. And the best part is, I preach on a daily basis that if you need help with your fitness, an injury, or anything movement-related that I am your guy.

Then why did it take me so long to accept my own advice and find someone who was more qualified to save me time, money, and energy?

In October of 2017, I hired a business coach. My goal was to simplify my processes to only the most reliable and least time consuming that provide results. I know it’s only been 2+ months now, but having someone to help me along the way has been tremendous. Instead of getting opinions from friends and loved ones on what they “think” might be a good idea. I have the backing from a business owner who has been through all of this herself and has the resources to facilitate long-term and sustainable growth.

What I’m trying to get at is, it’s time to take a honest look at yourself in the mirror. Has it been months, years, or decades that you have been struggling to see the results you deserve? Start to realize that you are great at some things but not everything, and that’s okay. That’s why I recommend putting your ego aside and asking for help in those areas where you struggle. Ultimately, you are making the best investment of all time. The investment in YOU.

Thank you for taking the time to read this article. I would love to hear what key things you learned this past year. And, I wish you nothing less than HUGE results in 2018.

If there is anything I can do to help you see faster and more reliable results with your health/fitness, please click the link below to schedule your FREE 30-minute Success Session.

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

Running and Functional Training with Mary Lambkin

August 24, 2016 · by Garrett McLaughlin

| Article written on August 24th, 2016 at 09:08am | Follow Garrett on Facebook, Twitter, and Instagram |

Sometimes it’s hard to convince distance athletes to do anything else besides put in miles. And unfortunately, they often learn their lesson after some kind of injury or plateau within their training. Implementing functional training and injury prevention strategies can be one of the most beneficial ways to stay injury-free and exceeding expectations. I always say that its the best way to improve your times without actually training.

Recently, I was fortunate enough to meet Mary Lambkin as she spoke at my learn-by-doing seminar. Mary is an avid distance runner in the Nashville area and also a Swiftwick sponsored athlete. When she shared her insight on running, functional training, and injury prevention, I knew she had something that was worth passing along. Here is the interview with Mary:

Garrett: Firstoff, Mary, I want to thank you for taking time to talk with me about your running and training. I really enjoyed the talk you gave at my last seminar and thought others could really benefit from your knowledge in running. To provide some context, please tell the audience a little bit about yourself.

Mary: Thanks! Happy to “be” here online for this interview. I’m a 29-year old runner who started jogging in 2006. I could barely run a mile when I started running and gradually worked my way up to my first half marathon a couple of years later. In 2009, I ran my first marathon in Baltimore and finished in four hours. In the past few years I have gotten more serious about running, getting faster, and avoiding injuries. I’ve run 13 half marathons and 9 marathons and set new PRs in both distances in 2015: 1:29 for the half marathon and 3:20 for the full. Right now I’m not training for anything since my husband and I are excitedly waiting the birth of our first child in February, but I’m excited to report that I’ve been able to stay active and running in my pregnancy to date!

Garrett: Have you always incorporated functional training into your program?

Mary: Sadly, no! I had to learn the hard way that functional training is essential to running performance. During the first five years of my running career I did zero cross-training of any kind and my only training “strategy” was to run as many miles as possible. This backfired in a couple of ways: for one, I suffered a handful of hip injuries and secondly, my race times began to plateau. No matter how much I ran, I kept crossing the finish line around 1:38 for the half marathon and 3:40 for the full. I struggled through a series of stagnant race times and nagging injuries for a couple of years before hiring a coach. He encouraged me to incorporate functional training into my schedule and I began doing full-body and targeted exercises about twice a week. Most exercises targeted typical “weak spots” for runners like the core, glutes, hips, and back.

Garrett: Since adding it, what kinds of differences have you noticed?

Mary: Interestingly, you can actually see the difference in my body! Before I started incorporating functional movements into my workout schedule, I had very large quads because my running form was heavily dependent on my thighs thanks to weak glute and hamstring muscles. Since I started doing exercises like deadlifts, single-leg squats, bridges, and donkey kicks, I’ve evened out my stride and become less dependent on my quads – which have gotten noticeably smaller in the past few years. Ha! More importantly, this change has made me less injury prone and much faster. After about six months of functional training I was finally able to make a significant dent in my race times and since then I have continued to progress.

Garrett: Obviously you feel that functional training has benefitted you, but do you think it’s for everyone?

Mary: I would say yes. Even if you’re not a runner, I can’t imagine a scenario where having improved balance, agility, flexibility, and form through functional strength training wouldn’t help you in life overall. This is especially true for people like me who spend a lot of time sitting at a desk!

Garrett: Are there key areas you try to focus on that have been worthwhile for you? Or do you practice more of a general approach?

Mary: I’m sure it’d be better to say I have a well-rounded, full-body approach to my training plan but to be honest I spend most of my time in the gym focusing on my core, hips, glutes, and hamstrings since these have been problem areas for me in the past. I do toss in some upper body exercises here and there when I have time!

Garrett: Could you give us an idea of some of the exercises you do on a weekly basis.

Mary: My go-to, must-do exercises for every week include bridges, clams, side leg lifts, single-leg squats, planks, and side shuffles. I’ll add light weights, resistance bands, and Bosu balls to increase the level of difficulty of the movements if I’m feeling up for a challenge, but the great thing about many of these exercises is that you can do them at home. I also like using the Nike Training Club app, which has guided 10-45 minute workouts that hit most major muscle groups with an emphasis on core strength and flexibility.

Garrett: I feel like a lot of runners are overlooking the dynamic warm-up… Do you complete one before your runs?

Mary: Again, I feel like I *should* say I do a dynamic warm-up before every run like a good runner would, but I admit that I do skip it on easier runs! For long runs, track workouts, and of course a race, I always do a dynamic warm-up, though. My favorite warm-up exercises are front and side leg swings, skips, sprints, and karaoke. I look a little silly doing all of these, but it pays off when I start running! I’ve found the dynamic warm-up especially crucial for speed work and short races, which require 100% effort right off the bat.

Garrett: Obviously it’s important to recover and prepare for the next training session, what kinds of strategies do you implement that have helped?

Mary: For recovery after a long training run, I’m a fan of moderate (not crazy cold) ice baths, a balanced post-run meal, some compression socks, and a good nap. After races, I take plenty of rest days and light/recovery days to make sure my muscles repair and I come back stronger for the next training cycle. I think following the “one recovery day per mile” rule has worked well for me – so I’ll take three days easy after a 5k, and about a month (26 days) easy after a full marathon. I generally like to race in the spring and fall and focus on strength and functional training in the winter. This “off season” training pays off for months to come!

Garrett: If there was one take home message for the runners who are reading this about functional training, mobility, stretching, or anything else, what would you leave them with?

Mary: I think that runners often believe that the more you run, the faster and stronger you’ll get. I’ve found that this isn’t entirely true. By replacing a few “junk miles” with some functional training sessions, you’ll become a much better runner — and also benefit from some much-needed time off of your feet.

A special thank you to Mary for sharing her experience with us today. If you want to learn more about her, jump over to her blog called Minutes Per Mile. In the meantime, think about how you can implement functional training into your routine and let me know if you have any questions!

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

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