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

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)

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.

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)

Exercise of the Month: Plank with Hip Extension

June 3, 2015 · by Garrett McLaughlin

| Article written on June 3rd, 2015 at 9:00am | Follow Garrett on Facebook, Twitter, and Instagram |

The plank is an exercise that has lasted the test of time. But recently, I have had a change of heart about this exercise. Since starting at Quest and learning more about the consistency of programming, I realize it is often difficult to intermix exercises that are timed and exercises that use repetitions. Especially when there is a need to time one athlete while spotting another. Don’t get me wrong, I still love all planks and their variations. But, adding a small change that allows you to count repetitions can be worthwhile.

FIrst off, let’s talk about the traditional plank… The main goal of the plank is to maintain a neutral core position and rigid torso, as well as prevent extension (arching) in the spine. By doing so we need to create and maintain stability all the way from the toes through the head. When we lift one leg off the ground into hip extension, we are causing a rotational stress throughout the body. This increases the demand on the core, to not only prevent extension, but rotation as well. Adding to it’s difficulty and also benefits once it is mastered.

–> Click here to watch a video demonstration of this exercise <–

How to perform this exercise:

Set-up in a traditional plank position
Elbows should be under the shoulders and toes under the ankles
Raise the hips so they are level with the feet and shoulders
Once you have a solid plank hold, lift one leg off the ground
Make sure the knee stays straight with no bend and the body doesn’t rotate
Lower that leg back down and repeat with the other leg
Complete for the desired repetitions

Note: Perfecting the traditional plank is the best starting point. Once you can hold this for 30-45 seconds, hip extension can be added. During the exercise, as you raise the leg it is important to make sure the body doesn’t rotate and hip drops.

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