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The Best of 2021

January 13, 2022 · by Garrett McLaughlin

Are you new on the blog or curious what high value piece of content you might have missed in 2021? If so, I have you covered.

While facing much unpredictability in 2021, I still tried my best to remain consistent with the educational content. This ranged from social media posts (Facebook & Instagram), webinars & Fireside Chats, and exclusive content in the Ignite Your Run private Facebook group. Whether you caught some of this or none at all, let me help you by summarizing the best of 2021.

At the end of every year, I like to “wrap-up” by sharing the most viewed content. 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 3 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 2021!

And, of course, if you have any questions or need additional help moving forward please click here to schedule a FREE 30-minute consultation.

Top 3 Fireside Chats

In the following, I will share the most viewed Fireside Chat segments in 2021. 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: Improving Mobility for Runners with David Jennings, DPT

#2: Pelvic Floor & Women’s Health with Cassandra McCoy, ATC

#3: RED-S & Nutritional Considerations for Endurance Athletes with Jill Merkel, RD

Top 3 Webinars

In the following, I will share the most viewed webinars from 2021. These are FREE 60-minute webinars that I hosted on a regular basis to educate people about various topics to improve function of the body, performance, and reduce the likelihood of injury.

#1: Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction

#2: Core Training That Matters: How to Train the Foot, Core, & Breathing to Impact Running Performance

#3: How to Reduce Tightness & Feel Your Best Without Wasting Time Static Stretching

I hope this Best of 2021 resource provides you with some guidance and understanding regarding various topics which will allow you to see the best possible results in 2022. Of course, if you have questions or need help moving forward please click here to schedule your FREE 30-minute phone consultation.

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

Core Training That Matters – How to Train the Foot, Core, and Breathing to Impact Running Performance (FREE Webinar Replay)

March 4, 2021 · by Garrett McLaughlin

When it comes to strength and movement training, too often do we target areas in isolation assuming that stronger individual pieces will translate to better overall performance. This is especially I see when working with runners.

What most runners need to realize is that the body functions as an interconnected unit to stabilize, transmit energy, absorb force, and create efficient movement. You still need to target the individual pieces while also putting them together in a bigger movement pattern. This is especially true when it comes to the foot, core, and breathing.

Recently, I held a FREE 60-minute webinar on the topic of ‘Core Training That Matters – How to Train the Foot, Core, and Breathing to Impact Running Performance.’ Please watch this webinar replay and understand how you can look outside of the traditional “core” to other areas which improve stabilization and alignment of the system. I am confident it will change your thought process on how the smaller pieces should work together in order to maximize performance and reduce your likelihood of injury.

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

Understanding the demands of running
- The foot
- The core & breathing
Isolated drills to address the foot and breathing
How to tie these individual areas into bigger movement patterns to impact your running
Q&A

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.

Core Training for Runners (FREE Webinar Replay)

February 21, 2021 · by Garrett McLaughlin

The core is an important but often poorly targeted area. It’s not that runners are neglecting the core altogether because most know it’s value… it’s just that so many are going about it the wrong way which creates limited results.

Over the years, I have seen so much emphasis on strengthening the muscles of the core with traditional exercises. This is needed to a degree, but running requires stabilization more than anything else. Therefore, a specific approach must be executed to actually build the core in a way which translates to better running performance and injury reduction.

Recently, I held a FREE 60-minute webinar on the topic of core training for runners. It’s my hope that you use this content to better understand the key components of core training to positively impact your running in the months and years to come. I am confident it will change your thought process on how a simple and progressive stabilization routine will allow you to run on all cylinders.

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

What is the core? (5:05)
Functional requirements of running at the core (9:57)
Important training principles (14:23)
Types of core training (20:27)
The best core exercises for runners (27:14)
Q&A (54:24)

‘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!

Pelvic Control: The Overlooked Link to Better Running Performance & Injury Reduction (FREE Webinar Replay)

January 29, 2021 · by Garrett McLaughlin

Pelvic control tends to be an overlooked area for many runners. What most fail to realize is that the body needs to withstand 2-4 times it’s bodyweight while landing on a single leg. Therefore, proper stabilization and alignment of the pelvis and lower limb needs to be a priority.

Over the years, I have seen so much emphasis on areas outside of pelvic control. Not only do I feel that pelvic control in particular is misunderstood, but it’s actually very overlooked. Fortunately, the research tells us it’s easy to assess and modify so a shift in perspective might allow us to improve running performance and reduce the likelihood of injury to a better degree.

Recently, I held a FREE 60-minute webinar on the topic of pelvic control. It’s my hope that you reflect on this content and weigh it’s relevance alongside your injury history, needs, and running goals. I am confident it will change your thought process on proper stabilization to be the best runner you can be.

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

What is pelvic drop? (4:54)
Injury and running economy research (14:53)
Assessing areas that contribute to pelvic drop (21:18)
Tips & drills to improve pelvic drop (30:40)
Q&A (57:00)

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

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