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Browsing Tags running form

The Best of 2020

December 23, 2020 · by Garrett McLaughlin

| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

2020 was a wild ride, wasn’t it? Despite the ups and downs this year threw at us, there were still tons of people staying active and pursuing their health, running, & fitness goals. This includes searching for the top content and resources across multiple platforms.

At the end of every year, I like to “wrap-up” by sharing the most viewed content for those of you who might’ve missed it. These are not my top choices necessarily but which were viewed the most to provide a more objective measurement system.

Below you will see the top 4 pieces of content broken down by category. This includes articles, videos, Fireside Chats, and webinars. Please click each individual link to view the content and understand why it was so popular in 2020!

And, of course, if you have any questions or need additional help moving forward please CLICK HERE to contact me directly.

Top 4 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2020. For those of you new to the Fireside Chat, this is a conversational-type webinar where I invite some of the top professionals in the running, health, & fitness world to share with us their knowledge and experience regarding a particular topic.

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

In the following, I will share the most viewed webinars from 2020. These are FREE 60-minute webinars that I hosted on a monthly basis to educate runners about strength training, injury prevention, and running mechanics.

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

I hope this Best of 2020 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2021. Of course, if you have questions or need help moving forward please contact me directly by clicking here.

Interested in joining a community of motivated runners to learn about running, injury prevention, and nutrition? Click here to learn more about the Ignite the Run private Facebook group!

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

The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)

December 12, 2020 · by Garrett McLaughlin

Strength training is one of the most important supplemental strategies for runners. Rather then randomly selecting exercises which you think will provide results, I recommend creating a framework that you can confidently add exercises into for the best long-term success.

Over the years, I have worked with a ton runners. This experience has allowed me to reflect on my mistakes and successes to now have developed a list of “non-negotiables” that should be a part of every runner’s program.

Recently, I held a 60-minute webinar which will educate you on these non-negotiables and how they can have a huge impact on your running. This is true regardless of whether you are struggling with injury and want to return to running or working towards your next PR. Let’s stop randomly selecting exercises and start implementing structured strength training programs that are created from successful principles.

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

The Creation of the Healthy Running Program
Non-Negotiable #1: Specificity
Non-Negotiable #2: Variability
Non-Negotiable #3: ‘It Must Make You a Better Runner’
Q&A

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

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.

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…

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

Pelvic Control & How to Address Within Your Strength Training Program

November 23, 2020 · by Garrett McLaughlin

| Article written on November 23th, 2020 at 12:03pm | Follow Garrett on Facebook and Instagram |

There are a lot of different areas to analyze when it comes to running form. But one in particular which is important from a shock absorption and stability standpoint is called contralateral pelvic drop (see image below). This is easily overlooked for foot strike pattern, stride length, and vertical oscillation, but is vital to promote frontal plane efficiency as you run.

Plain and simple, contralateral pelvic drop occurs when the opposite side pelvis drops during the initial loading response and/or the stance phase of running. What’s important to realize is that the opposite side pelvis is supposed to drop while running. I’m in no way attempting to say that the pelvis needs to remain completely level. But through the research we know this should equate to around 3-degrees or so, and anything more is deemed excessive.

Therefore, it’s important not to automatically assume contralateral pelvic drop is bad just like we have done with pronation over the years. Both of these are normal shock absorption strategies for the lower body when landing and loading on a single leg. But to optimize function of the lower limb, both need to happen properly rather then excessively to create stable and efficient movement, as well as to mitigate potential injury risk.

Over the years I have been fortunate to work with runners in sports medicine clinics, gyms, private fitness studios, and sports performance facilities. What this has allowed is the ability to watch hundreds of people move on a daily basis. There is often a lack of knowledge and instruction when it comes to pelvic control that can limit performance and create compensations associated with pain at the lower back, hip, knee, and foot.

Recently I created a video discussing contralateral pelvic drop and how to address this within your strength training program. With the majority of my running clients, we execute programs that address strength training and running retraining simultaneously rather then placing priority on one versus the other.

Fortunately, there is growing research and understanding that strength training is necessary for runners. However, I find that this is taken too literally as the majority of runners are focusing on strength over shock absorption, stability, and lower limb alignment. Improving strength can certainly make you faster and more resilient to running-related injuries, but the tips I provide in this video will lead to more efficient and economical running.

Do you have any questions about this content or are curious how contralateral pelvic drop relates to you? Click here to contact Garrett and schedule your running analysis now.

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

Build Your Run Series: Running Mechanics (FREE Webinar Replay)

June 29, 2020 · by Garrett McLaughlin

The topic of running mechanics should be front and center for any runner. Plain and simple, it’s important to include supplemental strategies to positively impact your running. At the same time, focus needs to be on optimizing running form and mechanics to express these improvements and see the best long-term results.

Over the years, there has been much debate on what constitutes “proper” running form. In my opinion, since all runners possess different anatomy, biomechanics, and injury history, a one-size-fits-all approach cannot apply in this area. Instead, understanding the needs of your body and modifying running form accordingly will create the most lasting impact. Whether that be increasing speed or reducing the likelihood of injury, understanding the current research will put you on the best path for success.

In this webinar, I presented on the topic of Running Mechanics by thoroughly reviewing the research. It’s my hope that you will use this information to make the necessary modifications that fit your situation specifically.

What you’ll learn is…

The research behind the demands of running, including range of motion & peak muscle requirements
Current research on foot strike – Is one strike pattern better than another?
Stride length – How to correct overstriding and restore push-off
Pronation – Why this is normal but what happens when overpronating
Contralateral pelvic drop – Poor pelvic control and how it correlates to stability and performance
Vertical oscillation – Increased loads and forces associated with being too “bouncey”
Cadence – The low hanging fruit in the running world
Q&A

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

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

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

The Impact of Cadence on Running Mechanics

February 20, 2020 · by Garrett McLaughlin

| Article written on February 20th, 2020 at 12:25pm | Follow Garrett on Facebook and Instagram |

Cadence is a hot topic in the running world, and for good reason. When manipulated properly it can positively impact your running to improve efficiency and reduce strain on sensitized tissues. As always when it comes to changing your running form, it’s important to understand the research, seek the guidance of a trained healthcare professional, and do so in the safest way possible. This article will cover some potential benefits that cadence manipulation can have on your running mechanics.

Let’s start by defining cadence… Cadence, also known as step rate or step frequency, is the number of steps you are taking per minute (spm). An easy way to calculate this is by counting the number of steps on your conversational pace run for 30-seconds and then multiplying that number by 2. This number should vary depending on your pace, intensity, and terrain. So keep it simple by calculating cadence during your long, slow distance run first. If you’re fortunate enough to have a Garmin watch or other wearable technology, it’s likely that your cadence has been tracked all along.

Over the years, there has been a lot of debate surrounding cadence. Famous running coach, Jack Daniels, and local running stores who offer Good Form Running Clinics, often propose 180spm as the gold standard. The problem with that number is, it does not take into consideration the unique characteristics of you as a runner, how many steps per minute your body auto-regulates to, and your injury history. When altering running mechanics, it’s important to do so on an individual basis and while considering every variable. This may or may not mean 180spm ends up being the right cadence for you. And, truthfully, there was no mention of this number in any of the research articles I reviewed.

In the following sections, let’s comb through the research to determine how much impact increasing your cadence can have on your running. I will highlight various research articles and discuss the key findings of each. This will serve as a good review of the literature and you can dig deeper into any article that interests you.

Article #1: Influence of Stride Frequency and Length on Running Mechanics by Schubert et al

Objective: To determine how running mechanics change when manipulating stride frequency and stride length.

Findings:

The knee was the most affected joint when cadence was increased, which displayed a more flexed position at initial contact and less peak knee flexion during the stance phase
The ankle demonstrated a more plantar flexed position at initial contact with a higher cadence
The hip displayed less peak hip flexion and adduction during initial contact with a higher cadence
The foot lands closer to the body’s center of mass when cadence is increased
There was a reduction in peak vertical ground reaction forces
There was a reduction in center of mass vertical excursion
Increasing cadence reduces ground contact time which in turn increases leg stiffness

Click here to view this article.

Article #2: Effects of Step Rate Manipulation on Joint Mechanics During Running by Heiderscheit et al

Objective: Assess the biomechanical effect that a 5% and 10% increase in cadence has on the hip, knee, and ankle joints to determine if it is a possible strategy to reduce lower extremity injury rates.

Findings:

Step length decreased as cadence increased
Decreased center of mass vertical excursion
Reduction in braking impulse at initial contact
Foot inclination angle, peak vertical ground reaction force, and step duration only differed with a 10% increase in preferred cadence
Rate of perceived exertion increased when cadence was 10% greater than preferred cadence
A 5% increase in cadence reduced energy absorbed at the knee by approximately 20%
A 10% increase in cadence reduced energy absorbed at the knee by approximately 34%
A decrease in preferred cadence produced a similar increase in energy absorbed at the knee
A 10% decrease in cadence produced a significant increase in energy absorption at the ankle and hip joints, however, a 10% increase in cadence only reduced energy absorption at the hip joint

Click here to view this article.

Article #3: The Effects of Running Cadence Manipulation on Plantar Loading in Healthy Runners by Wellenkotter et al

Objective: Evaluate the effects of cadence manipulation on plantar loading during running.

Findings:

Total foot contact time and peak force were lower with a 5% increase in cadence
Foot contact time was greater with a 5% reduction in cadence
Faster cadence decreased heel loading and did not increase metatarsal loads
Metatarsal loads were generally reduced with an increased cadence
A 5% increase in cadence was shown to reduce plantar loads 2.4-8.0%

Click here to view this article.

Article #4: Leg Stiffness and Stride Frequency in Human Running by Farley et al

Objective: Determine the relative importance of changes to the leg spring stiffness and the angle swept by the leg spring when humans alter their stride frequency at a given running speed.

Findings:

Stiffness of the leg spring increased 2.3x between a cadence that was 26% below preferred to 36% above preferred
The leg spring becomes stiffer to accommodate a faster cadence and less stiff when accommodating a slower cadence

Click here to view this article.

In conclusion, these research articles show there may be merit when manipulating cadence in certain situations. Increasing cadence may reduce overall load into the affected tissue if you are suffering from a running-related injury and improve running efficiency. Using a metronome can be a helpful tool when increasing to 5% or 10% above your preferred cadence as shown in the articles. It’s recommended to not make any abrupt changes, but do so in a slow and progressive manner which will allow your body to adapt to these changes in running form.

If you have any questions about how cadence manipulation may affect your running or you want more information regarding the Healthy Running Program, click here to contact me directly. Thanks for reading!

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

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Garrett McLaughlin, MS, ATC, CSCS, ART

Browsing Tags running form

The Best of 2020

| Article written on December 21st, 2020 at 07:22am | Follow Garrett on Facebook and Instagram |

Top 4 Articles

#1: The Runner’s Survival Guide

#2: The Impact of Cadence on Running Mechanics

#3: Loading Strategies to Resolve Patellar Tendinopathy

#4: Basic Plyometrics to Improve Bone Health

Top 4 Videos

#1: 15-Minute Core Training Routine for Runners

#2: Improving Hamstring Flexibility with the Romanian Deadlift

#3: Home Strength Training Routine for Runners – Day #1

#4: Home Strength Training Routine for Runners – Day #2

Top 4 Fireside Chats

#1: Foundational Principles to Improve Your Running with Nicole Sifuentes

#2: Finding the Right Shoe for the Job with Dr. Jesse Riley, DC

#3: Your Running Form: What Matters and What Doesn’t with Nicole Sifuentes

#4: Debunking Food Rules & Myths with Jill Merkel, RD

Top 4 Webinars

#1: Cadence: How to Manipulate Your Step Rate to Reduce Pain & Improve Performance

#2: Build Your Run Series: Injury Prevention

#3: Build Your Run Series: Strength Training & Plyometrics

#4: Become a Faster Runner: Movement Strategies to Increase Your Running Speed

The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)

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

Click the video below to instantly watch the replay of this chat!

Pelvic Control & How to Address Within Your Strength Training Program

| Article written on November 23th, 2020 at 12:03pm | Follow Garrett on Facebook and Instagram |

Build Your Run Series: Running Mechanics (FREE Webinar Replay)