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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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    • Fireside Chat with David Jennings, DPT – “Improving Mobility for Runners”
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Browsing Tags mobility

Fireside Chat with David Jennings, DPT – “Improving Mobility for Runners”

February 22, 2021 · by Garrett McLaughlin

Welcome to the Fireside Chat! This series was designed to provide 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 7th edition, we had a great conversation with guest, David Jennings. David is a physical therapist in Nashville, Tennessee with a wealth of knowledge in the orthopedic space, but specifically regarding running-related injuries.

Have you been suffering from lingering tightness and immobility? Do you want to improve mobility but don’t know how? David has you covered with some fantastic information that can be immediately applied to your situation.

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

  1. Background and experiences (1:05)
  2. What is mobility? (2:32)
  3. Conditions associated with immobility (5:30)
  4. The take home message on stretching (8:10)
  5. Is the muscle actually tight? And strategies to address muscle length (11:52)
  6. Range of motion during running (20:40)
  7. Things to check (27:23)
  8. Q&A (31:39)

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. You can also click here to view the resource page containing previous Fireside Chat’s and webinars.

Here are additional resources regarding today’s chat and how to learn more about physical therapy services from David Jennings…

  • Email: DavidJ@PerformancePTTN.com

Thanks for watching!

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

Fireside Chat with Nicole Sifuentes – “Running Form: What Matters and What Doesn’t”

November 25, 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 5th edition, we had a great conversation with guest, Nicole Sifuentes. Nicole is a former olympic runner, running coach, and strength & conditioning specialist in Plymouth, Michigan. With such an exceptional background, she shared some high quality content that’s guaranteed to change your perspective on running form and how to see the best results possible moving forward.

Has improving running form been on the top of your mind? Whether you are a new or veteran runner, Nicole gives her take on whether addressing your form should be the first or last priority based on your goals and running experience.

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

  1. Background and experiences (1:38)
  2. Her take on running form (3:30)
  3. Running mechanics that do and do not matter (8:27)
  4. Hierarchy for successful running (17:50)
    • Run smart
    • Mobility, activation, & self-therapy
    • Strength training
    • Running form
  5. Q&A (34:50)

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. You can also click here to view the resource page containing previous Fireside Chat’s and webinars.

Here are additional resources regarding today’s chat and how to learn more about Coach Nicole Sifuentes.

  • Website: www.sifuentescoaching.com
  • Email: Nicole@sifuentescoaching.com

Thanks for watching!

By: 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…

  1. Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
  2. 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…

  1. 15-Minute Core Training Routine
  2. 15-Minute Mobility Routine
  3. Pre-Run Dynamic Warm-Up
  4. Home Strength Training Routine: Day 1
  5. 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…

  1. Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
  2. 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:

  1. Quadriceps/Hip Flexors
  2. Hamstrings
  3. Hip Adductors (Groin)
  4. Gluteus Medius (Lateral Hip)
  5. 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

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