mobility | Garrett McLaughlin, MS, ATC, CSCS, ART

Home Strength Training Routine for Runners: Day 2

May 9, 2020 · by Garrett McLaughlin

| Article written on May 9th, 2020 at 08:09am | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March
Pop & Float
Line Hops: Double Leg 4-Square
Line Hops: Single Leg 4-Square
Vertical Jump & Stick
Single Leg Vertical Jump & Stick

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

Piston Squats
Eccentric Push-Up or Push-Up
Dead Bug or Bent Legs Lowering

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg stability & balance, upper body strength & posture, and core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

Single Leg Reaching Deadlift or Standing Airplane
Bent Over T
High Plank or High Plank with Alternating Shoulder Taps

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, arm/core strength, and anti-rotation core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 5-10 repetitions.

The group #3 exercises includes:

Triplanar Lunges
Eccentric Tricep Press-Up or Tricep Press-Up
Rotational Planks

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

Overhead Lat & Tricep Stetch
Upper Trapezius Stretch
Couch Stretch
Standing Hip External Rotation Stretch
Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 2 home strength training routine. Click here to view the day 1 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

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

The Runner’s Survival Guide

April 20, 2020 · by Garrett McLaughlin

| Article written on April 20th, 2020 at 11:14am | Follow Garrett on Facebook and Instagram |

We are going through some uncertain and dangerous times. With that being said, we are really fortunate that running requires minimal equipment and can be completed on your own terms. As much as I want these resources to help supplement your running throughout the duration of the Coronavirus shutdown, in reality, they should last the test of time. That’s because the basics will always be the basics regardless of the situation. Therefore, I hope the following resources help guide you in achieving your most audacious running and fitness goals. You deserve it!

In this article, I will provide videos with a downloadable PDF covering the following areas…

15-Minute Core Training Routine
15-Minute Mobility Routine
Pre-Run Dynamic Warm-Up
Home Strength Training Routine: Day 1
Home Strength Training Routine: Day 2

It’s my recommendation that you think more closely about which areas you might be neglecting and use these resources to guide you towards a better understanding and more consistency moving forward. Of course, these are NOT designed to rehabilitate from injury or treat pain but serve as the framework for healthy runners trying to improve performance and reduce the likelihood of injury. If you have more individualized needs, click here to contact me regarding the Healthy Running Program.

Let’s get started…

15-Minute Core Training Routine for Runners

Click here to download the 15-Minute Core Training Routine for Runners PDF!

15-Minute Mobility Routine for Runners

Click here to download the 15-Minute Mobility Routine for Runners PDF!

Pre-Run Dynamic Warm-Up Routine

Click here to download the Pre-Run Dynamic Warm-Up Routine PDF!

Home Strength Training Routine for Runners: Day 1

Click here to download the Home Strength Training Routine for Runners: Day 1 PDF!

Home Strength Training Routine for Runners: Day 2

Click here to download the Home Strength Training Routine for Runners: Day 2 PDF!

Thank you for taking the time to view and download these resources. Of course, everything covered above is a general recommendation that should fit a variety of situations. It’s always recommended to incorporate an individualized functional movement program to see the best results in a safe and effective way. Click here to learn more about the Healthy Running Program and let’s cut through the noise and uncertainty to get you the results you deserve, guaranteed!

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

Home Strength Training Routine for Runners: Day 1

March 30, 2020 · by Garrett McLaughlin

| Article written on March 29th, 2020 at 06:28pm | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running.

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

Leg Swings (Forward/Backward)
Leg Swings (Across/Out)
Trunk Rotation
Arm Swings
Alternating Arm Swings
In-Place March or Marching
Pop & Float or Skipping
Line Hops: Double Leg Lateral
Vertical Jump & Stick
Medial to Lateral Jumps

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

Split Squat
Eccentric Push-Up or Push-Up
Hip Bridge or Hip Bridge Marching

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg strength & balance, upper body strength, and a hip/core combo. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

Step Up or Continuous Step Up
Dips with Knees Bent or Dips with Knees Straight
Modified Lateral Elbow Stabilization or Lateral Elbow Stabilization

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, posture, and core strength. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #3 exercises includes:

Lateral Squat or Alternating Lateral Lunges
Bent Over TYI’s
Front Plank or Body Saw

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

Wall Pec Stretch
1/2 Kneeling Hip Flexor Stretch
Spiderman Lunge with Rotation
Rocking Pigeon Stretch
Downward Dog
Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 1 home strength training routine. Click here to view the day 2 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

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

5 Movements to Improve Lower Extremity Flexibility Without Stretching

May 15, 2019 · by Garrett McLaughlin

Article written on May 15th, 2019 at 08:36am | Follow Garrett on Facebook and Instagram |

Do you feel tight and stiff in the lower extremity throughout the day or after certain activities?

Have you been told to stretch more because you are “tight?”

If so, addressing your flexibility and/or muscular tension might be a valuable addition to your daily routine. Yes, maybe that’s the case! But, where do you begin?

Over the years, there has been a big debate on which type of stretching is more effective. Research has studied static vs. dynamic stretching and they both have their time and place. Click here to read a review of research on the topic. One area I generally aim to increase flexibility and reduce muscular tension is directly within my client’s strength training program.

Now don’t get me wrong, a shortened and/or stiff muscle is not always a bad thing. This is especially true in my running clients who use these characteristics to increase running economy and speed. But, once they start negatively impacting the range of motion needed to get into certain positions necessary for their sport or linger throughout their daily routine is usually where I will intervene.

When I was in my much younger years, while playing high school hockey to be exact, my hips were extremely tight. This could have been a normal adaptation from years of playing the sport or the increased volume that high school hockey provided.

Despite static stretching day after day, I didn’t see much benefit besides some temporary relief in muscular tension. It wasn’t until years later that I reduced the amount of static stretching and modified my strength training program that quickly created longer lasting and sustainable results in terms of flexibility.

Why do I think this happened?

Flexibility is about more than just stretching individual muscles or muscle groups. More often than not, we feel a muscle is tight and immediately lengthen that specific muscle while holding for 30-60sec.

What we often miss with this approach is the nervous system’s contribution on muscle length, safety (increasing tone to prevent over stretching a tissue), and tolerance to loading in general or at certain tissue lengths. That’s where modifying your strength training program to lengthen certain tissues while controlling through a greater range of motion could provide better results. At least it did for me!

How do you improve flexibility and reduce stiffness within your strength training program?

To address flexibility within your strength training program, it all comes down to exercise selection and a progressive loading protocol. Plain and simple, certain exercises more readily promote flexibility than others depending on where your issue may be.

For instance, if you suffer from hamstring tightness it might be more helpful to incorporate the romanian deadlift (RDL) than a prone hamstring curl. The RDL directly lengthens the hamstring muscle group while the body hinges into hip flexion, thus building strength to the end-range of hamstring flexibility.

It’s important to consider that loading these movements in a controlled manner might be a big contributor to successfully improving flexibility. Perhaps the nervous system allows for greater lengthening when the body is in control of the movement, via an active mechanism, rather than aimlessly cranking on a muscle while static stretching.

From a loading standpoint, progression is key. If you begin with a resistance that is so heavy that you are unable to load comfortably to your end-range of motion OR it creates excess muscular soreness then results might be limited. Instead, start with a manageable load and gradually increase week by week. This will allow you to consistently lengthen to the end-range without overloading the tissue or creating excess delayed onset muscle soreness that will actually be perceived as tightness/stiffness.

In this next section, I want to share with you a video outlining various lower extremity movements that improve flexibility at the following areas:

Quadriceps/Hip Flexors
Hamstrings
Hip Adductors (Groin)
Gluteus Medius (Lateral Hip)
Calf

1.Muscle Group #1: Quadriceps/Hip Flexors

Movement: Split Squat & Rear Foot Elevated Split Squat

2. Muscle Group #2: Hamstrings

Movement: Romanian Deadlift & Offset Romanian Deadlift

3. Muscle Group #3: Hip Adductors (Groin)

Movement: Assisted Lateral Squat & Lateral Squat

4. Muscle Group #4: Gluteus Medius (Lateral Hip)

Movement: Assisted Cross-Behind Lunge & Cross-Behind Lunge

5. Muscle Group #5: Calf

Movement: Calf Raise from a Deficit

Now that you understand various lower extremity movements and the muscle groups which they target, it’s important to implement the most relevant into your program. If you have quadriceps tightness and are currently performing back squats, the split squat or rear foot elevated split squat might be a better option for the time being. By no means do you have to give up your favorite exercises altogether. But, reduce volume in that exercise and add one from above that targets the desired area while still working on your flexibility outside of the gym. Stay consistent and slowly progress week after week to see reliable results.

Join us on Sunday, February 9th at 9am at the ‘How to More Reliably Improve Flexibility Without Wasting Time Static Stretching‘ seminar. This will allow you to determine why you feel “tight” and how to take action to see immediate results. Don’t miss out!

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

Strategies to Maximize Posture Late in a Race

March 25, 2019 · by Garrett McLaughlin

Article written on March 25th, 2019 at 08:22am | Follow Garrett on Facebook and Instagram |

Posture is one of those areas which can have a strong impact on running economy and performance. Let’s think about it in a very simplistic way… The better you can maintain a vertical and supported position, the more efficient your lower body can operate with less energy wasted while fighting to keep you upright. This is especially true late in a run or race when breathing is labored and your muscles are fatigued.

Take a second and think back to your last race or long training run… As mileage started to increase and you got tired, what happened to your body position? Most likely you…

Developed more of a hunched over posture
Lost control around the core and possibly felt some lower back irritation
Increased loading into the ground due to poor shock absorption
Had difficulty catching your breath as the run went on
Started to feel heavy legs that were hard to turnover

Do any of those sound familiar? If so, targeting posture in your weekly strength training routine can have a huge impact on your running.

So, what does it take to really maximize your posture as it relates to the demands of distance running?

Posture is a mix of several different characteristics which includes: joint positioning, mobility, flexibility, stability, and endurance. You can certainly target individual attributes and see great results. But, implementing a well-rounded approach while also taking into consideration your specific limitations will create a lasting impact to withstand the high impact of running.

In addition, posture really needs to be viewed from a full-body perspective. Of course what quickly comes to mind is the spine and shoulders. But, I want you to shift your focus to also include the pelvis, hips, rib cage, breathing mechanics, and then those commonly thought about areas up the kinetic chain. This all-encompassing approach will be the difference maker in your running!

In today’s video, I want to share with you a variety of basic strategies to implement when targeting posture:

What I recommend moving forward is to following a systematic approach when targeting posture. In the exact order, this includes:

Hip, spine, and shoulder flexibility/mobility (i.e. hip flexor stretch, prone press-up, and pec stretch)
Diaphragmatic breathing and rib cage control (i.e. hooklying breathing)
Core stability with proper breathing (i.e. supine marching and dead bug)
Shoulder and spine strength/endurance (i.e. band low row, band high row, and dumbbell bent over row)

By following this recipe you will notice a significant improvement in posture when staying consistent for a minimum of 2x/week for 6-8 weeks. With that being said, don’t stop there! Continue building more endurance and resilience by increasing resistance and progressing your exercises as needed. This will create a more bulletproof posture that continues to be supportive as mileage increases.

Thank you for checking out this article today regarding posture for runners. Please comment below or send me a message if I can answer any specific questions for you. If you need help creating a specific strength training routine that supplements your running, I’d love to help!

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

How to Get the Most From Your Dynamic Warm-Up

January 27, 2019 · by Garrett McLaughlin

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

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

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

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

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

Neuromuscular Control
Muscle Temperature & Joint Lubrication
Locomotion
Shock Absorption

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

Neuromuscular Control

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

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

Muscle Temperature & Joint Lubrication

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

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

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

Locomotion

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

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

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

Shock Absorption

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

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

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

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

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

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