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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”
    • Core Training for Runners (FREE Webinar Replay)
    • ‘In the Spotlight’ with Mary Lynn Griffin
    • Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction (FREE Webinar Replay)
    • Fireside Chat with Jill Merkel, RD – ‘Nutrition Tips that Last Beyond New Year’s Resolutions’
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Browsing Tags runner

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

‘In the Spotlight’ with Mary Lynn Griffin

February 6, 2021 · by Garrett McLaughlin

In this edition of ‘In the Spotlight,’ let’s talk with Mary Lynn Griffin. Mary Lynn attended one of my webinars in the Summer of 2020 to understand ways to resolve piriformis/hip pain and improve her running. I have had the absolute pleasure of working with her ever since.

A few of my favorite things (there are actually so many!!) about Mary Lynn is her attention to detail, ability to communicate exceptionally well in our remote relationship, and understanding how the short-term objectives align with her long-term goals. Some areas of the body respond more slowly then others. And this was the case with her hip pain that slowly and surely improved over the last 4-6 months. Luckily, her hard work and determination were the biggest factors which allowed her to take control of the injury to now run on her terms.

While running longer distances without walking, incorporating speed work, and doing so with minimal issues, Mary Lynn has become growingly more committed to the process of getting stronger, improving stability, and increasing her resilience to injury. All of this will set her up well for a strong running future and marathon PR (right, Mary Lynn?)!

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

Mary Lynn Griffin

Q: Where are you from?

A: “Midlothian, IL (a suburb of Chicago). In fact my current address is within three miles of my childhood home. Acorn doesn’t fall from the tree!”

Q: What do you do for work?

A: “I am a graphic designer, which I love. I’ve worked on lots of fun and interesting projects over the course of my career.”

Q: What are some of your favorite hobbies?

A: “I’m a hardcore nature enthusiast, so I spend a lot of time in the woods–running, biking, hiking, birding. I tried my hand at snowshoeing recently, and it was super fun!”

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

A: “A 12’ x 12’ cabin in the woods! This is my little joke when I need to get away from everyone, but any place near natural beauty will do.”

Q: Is there something unique about you that most people don’t know?

A: “In my past life, I spent a lot of time in the alternative music scene, which included some unusual encounters with semi-famous musicians.”

Q: You describe yourself as a ‘book worm…’ What is your favorite book of all time and the best book you’ve read within the last year?

A: “So many books! I’ll try to narrow it down. As a lifelong horse lover, I’ve always been a huge fan of Walter Farley’s “The Black Stallion” series. Most recently, I was captivated by Jane Harper’s “The Lost Man”. She’s great at weaving in unexpected plot details that keep you guessing.”

Q: Tell us about your running and exercise background and what is your favorite moment to date?

A: “I was never any sort of athlete, and I picked up running kind of randomly in my adult years. But turns out, I love it so much.

My favorite moment was definitely at the finish line of the 2018 Chicago Marathon. I was exhilarated and exhausted. As I fell in line to receive my medal, I saw what looked like a beautiful angel dressed in white handing out the hardware. Turned out it was then-world-record-holder Paula Radcliffe. It was such an honor!”

Q: If you had to choose between the trail or road running, which is your favorite?

A: “Trail running, no question. It makes me feel like a wild animal. (My husband told me not to say that part!)”

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

A: “First and foremost was to resolve pain in my glute and hip. It had completely sidelined my running, which was not good for my physical OR mental health!”

Q: Over the last 6-months, how would you describe the process of addressing the piriformis injury? And, how did your strength training and running program change while working with Garrett?

A: “As far as strength, I was like most people. When I actually got around to it, it was all about the old standy-bys–squats, curls, some non-specific cardio, etc. But one of the things I’ve loved about training with Garrett is working a program that is totally customized to my issues. He identified and continues to monitor my weak links, and prescribes very specific exercises to address those. I’m certain this has been key to my injury recovery. Also, the running progression has been very methodical (a new concept for me!), which encourages me to run smarter.”

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

A: “Aside from almost total pain resolution, the biggest thing has been my endurance! Even though I’ve run full marathons, walk breaks always came into play for me. However, after working with Garrett, I was recently able to run eight miles with no walks. I never thought that possible. Also, my pace, cadence, and running economy are better. Actually, so many things are better.”

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

A: “OMG balance exercises! I’m so wobbly! But I know that it will not only make me a better runner, but it will hopefully prevent me from being a “fall risk” as an old lady.”

Q: Some areas of the body respond quickly, while others are an ongoing process. Are there certain movements that you feel still require your full attention to become more proficient with?

A: “I have to really concentrate on single-leg exercise to make sure my knees don’t collapse inward, while I’m also trying to maintain a level pelvis, and…not fall over. Lol. I try to stay really focused on core exercises, too, so I don’t lose correct position. Even though this stuff is tough, I’m really optimistic about future gains.”

Q: You’re a very detail-oriented person. What would you say are the 1-2 finer points which have made the biggest difference?

A: “I run with a metronome now! I know lots of people hate it, but I might actually love it. I’m able to stay super-steady as far as proper cadence, which begets proper pace. It’s kind of Zen, and it really helps me get in the zone. That’s when I’m able to mentally run through all Garrett’s pointers, and try to execute them. The whole process is confidence-building, and fun, too.”

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

A: “Six months ago, I thought the window for more marathon running was closed for me. But now, I’m looking ahead to another 26.2, post-pandemic. And I’d love to crush my PR for the half marathon this year.”


Thank you for reading this ‘In the Spotlight’ segment. And, a big shout out to Mary Lynn Griffin. To learn more about the Healthy Running Program, please click here!

Diversify Your Calf Strengthening: Gastrocnemius vs. Soleus

December 7, 2020 · by Garrett McLaughlin
| Article written on December 7th, 2020 at 11:58am | Follow Garrett on Facebook and Instagram |

Are you properly targeting the calf muscle complex to have the strength, power, and resilience necessary to meet the demands of running? Properly is the key word in that sentence. Let’s talk about that…

If we think about running for a second, you are literally bounding from one leg to the other while withstanding forces around 2-4x your bodyweight. This is important to conceptualize because I see a lot of runners only performing two-legged calf raises. Although there are no “bad exercises,” it’s hard to see how these carryover to running unless it’s a recovery day or you are rehabilitating from a plantar fascia and/or achilles injury and it’s a stepping stone in your progression.

With that being said, it’s important for your program to be as specific as possible. Not only do you want to progress basic two-legged calf raises to perform the more challenging and applicable single leg variations, but we must also respect the biomechanics of running.

In the stance phase of running, the knee is always in a slightly flexed position that later extends in the propulsion phase. What we learn when looking more closely at anatomy and the research, is that this slight knee bend biases the deeper Soleus muscle more heavily then the outermost Gastrocnemius.

What does this mean?

In addition to single leg exercises, we must also target the deeper Soleus muscle to incorporate a more diverse calf strengthening routine. This approach respects the anatomy and biomechanics of running so you can see the best results possible.

In this video, I talk about…

  • Calf anatomy
  • The biomechanics of running
  • How to properly progress your calf raises
  • Diversifying your routine while biasing the Soleus muscle

Click below to watch the entire demonstration!

I hope this video blog helps you understand the importance of a more specific but diverse calf strengthening program. If you have questions about calf strengthening, are suffering from a lower leg overuse injury, or are interested in learning more about the Healthy Running Program, click here and let’s talk more.

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

Simple Ways to Add More Intensity to Your Strength Training Program

November 30, 2020 · by Garrett McLaughlin
| Article written on November 30th, 2020 at 10:03am | Follow Garrett on Facebook and Instagram |

Runners often have trouble balancing their running and strength training, especially as mileage increases. The biggest thing to realize is that as one increases the other can typically take a step back. However, it’s rare that either stops altogether. That’s the beauty of understanding periodization which will allow you to prioritize your running but also respect the impact strength training can provide in the “offseason” months.

Now, I know what you are thinking… What is the “offseason” when it comes to running?

Running is a year round sport as it can and should be. While following a periodized program, the “in-season” phase provides a gradual build up in volume for the designated goal race. When the goal race is completed, it’s time to switch your focus to ensure your body is recovering properly, run at a lower mileage to maintain a suitable base, and incorporate a structured strength training program to introduce variability, build strength, stability, & power, and address any aches and pains. This formula will reduce the likelihood of injury and maximize long-term performance in a sport where up to 75% of runners get injured each and every year.

Although it’s easy to conceptualize that your running plan will increase, decrease, and vary depending on your goals, time until goal race, and many other factors… runners regularly overlook these same principles when it comes to strength training. In fact, the majority of runners complete the same exercises without much variation regardless of the time of year. This does a disservice to your running!

As you are actively training for your goal race, a reduction in strength training volume and intensity is needed to prioritize your running without creating an overtraining stimulus. However, when your goal race is completed and running volume backs down, this is the best time to increase the intensity and volume of your strength training program. That doesn’t always mean different exercises altogether but how these exercises are executed.

In the following video, I discuss simple ways to add more intensity to your strength training program. This will include…

  1. Increasing the resistance
  2. Incorporating tempo
  3. Adding a plyometric component

These three tactics will be discussed with reference to the squat and split squat exercises so you can see them performed during common strength movements for runners. In the end, the number of exercises which can be incorporated in this manner are endless but hopefully it opens your eyes to the small changes which can produce huge results.

Thank you for reading this article and watching the video on how to increase the intensity of your strength training program. Please remember that it’s important to respect your running first and foremost, but recognize those key times throughout the year where you can build a stronger and more resilient foundation to boost performance and reduce the injury risk associated with running.

To receive a 100% individualize strength training & injury reduction program that fits seamlessly alongside your running, click here to learn more about the Healthy Running Program.

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

Variability: Reducing Your Risk of Running-Related Injuries

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

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

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

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

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

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

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

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

Variability is defined in the dictionary as…

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

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

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

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

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

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

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

September 14, 2020 · by Garrett McLaughlin

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

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

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

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

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding this content. And, if you want to implement the best strategies to improve your running, click here to learn more about the Healthy Running Program.

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