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

Fireside Chat with Dr. Ryan Tisdall, DPT – “The Effect of Breathing on Posture, Biomechanics, & Running”

November 3, 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 4th edition, we had a great conversation with guest, Dr. Ryan Tisdall. Ryan is a sports physical therapist and strength & conditioning coach in Novi, Michigan. He shared a wealth of information regarding breathing, including how it can impact our body and overall running performance.

Not sure if you are breathing correctly? Do you have poor posture, core strength, or feel like you get winded easily while running? Ryan has you covered in this chat!

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

Ryan’s background and experiences (3:20)
The anatomy & physiology of breathing (7:15)
How to self-assess your breathing (15:45)
The interdependence between breathing and the core (20:00)
Breathing and it’s impact on running performance & injuries (27:17)
Connect with Ryan (36:40)
Q&A (37:35)

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 Dr. Ryan Tisdall…

Website: www.kinesisptandperformance.com
Email: Ryan@kinesisptandperformance.com

Thanks for watching!

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

How to Improve Your Running with an Effective Pre-Run Routine (FREE Webinar Replay)

October 20, 2020 · by Garrett McLaughlin

Having an effective dynamic warm-up in place will not only help you improve the quality of your run for that day but can overall reduce your likelihood of injury, improve running economy, and pay dividends moving forward. However, most runners are neglecting the dynamic warm-up altogether or going about it all wrong!

Recently, I held a 60-minute webinar to talk about the basics behind implementing a proper pre-run routine. This is super important if you are not warming up or looking for a fool proof system and drills to see more success with your running. Instead of going into your runs cold, I recommend shifting your focus to do the little things which will positively impact your running over the long haul.

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

Why the dynamic warm-up matters
To stretch or not to stretch?
The rules of an effective pre-run routine
A simple and fool proof dynamic warm-up system
Specific drills & exercises to include pre-run
The impact of plyometrics on running economy
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 Dr. Jesse Riley, DC – “Finding the Right Shoe for the Job”

September 28, 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 3rd edition, we had a great conversation with guest, Dr. Jesse Riley. Dr. Riley is a sports chiropractor and running specialist in Golden, Colorado. He shared some fantastic tips and background information on all things running footwear so you can make the best selection when it comes to what shoes are best for you.

Not sure if you are wearing the right shoes? Or, maybe suffering from a running-related injury that you suspect is shoe related? Dr. Riley has you covered in this chat!

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

Background & philosophy (2:15)
Improving your knowledge base around shoes (6:28)
Fundamentals on how to purchase the right pair of running shoes (21:23)
Shoe assessments to check for function & factory defects (28:33)
Connect with Dr. Riley (45:07)
Q&A (46:05)

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.

Here are additional resources regarding today’s chat and how to learn more about Dr. Riley…

FREE Download: Running Shoe Education Handout
Website: www.moderndaychiro.com
Email: Jesse@moderndaychiro.com
Social Media: @docjesseriley

Thanks for watching!

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
Important training principles to guide your program
Most effective strength training exercises for runners
Program design needs and other components to consider
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 – “Foundational Principles to Improve Your Running”

August 26, 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 2nd edition, we had a great conversation with guest, Nicole Sifuentes. Nicole is a former Olympic runner and running coach with an exceptional background and we were fortunate she shared her knowledge with us.

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

Background & services (1:38)
Foundational training principles (8:01)
- Variety in terrain, paces, & effort (8:59)
- Measure your effort (21:08)
- Survive your training (27:01)
Tips to get the most from your virtual races (29:33)
Connect with Nicole (34:16)
Q&A (36:19)

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.

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

Website: https://sifuentescoaching.com
Virtual running group (starting 9/14): https://sifuentescoaching.com/virtual-training-group
3 Rules for Running Success: https://sifuentescoaching.com/resources/3rules

Thanks for watching!

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