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Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

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Browsing Tags strength training for runners

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.

Become a Faster Runner: Movement Strategies to Increase Your Running Speed (FREE Webinar Replay)

July 21, 2020 · by Garrett McLaughlin

Each and every runner has a goal of running faster. Whether this is to achieve a faster pace or finish the next race with a personal best, speed comes with it a sense of fulfillment. Is getting faster a goal of yours?

As we age year after year, it’s inevitable that running speed will decline if not addressed properly. Instead of continuing to be frustrated and seeing minimal results, I created an entire webinar that reviews the research on running speed and shares a handful of the most impactful exercises that you can start implementing TODAY!

Have you ever heard of the phrase, “If you don’t use it, you lose it?” That’s exactly what happens to the human body if we do not incorporate the appropriate functional movement strategies that match our goals. Speed in particular requires a very unique type of training consisting of strength training and plyometrics. Even then, these strategies must match your individual needs, injury history, and be performed proficiently to see results.

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

  • The physiological requirements to increase running speed (4:47)
  • Current research on strength training & plyometrics (12:35)
  • The best strength training exercises to get faster (19:43)
  • Which plyometrics help improve quickness & power (37:02)
  • Q&A (54:34)

I hope you enjoy this webinar! Comment below or contact me directly if you have any questions or comments regarding the content. 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

Home Strength Training Routine for Runners: Day 2

May 9, 2020 · by Garrett McLaughlin
| Article written on May 9th, 2020 at 08:09am | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running. 

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

  1. Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
  2. If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

  • Leg Swings (Forward/Backward)
  • Leg Swings (Across/Out)
  • Trunk Rotation
  • Arm Swings
  • Alternating Arm Swings
  • In-Place March
  • Pop & Float
  • Line Hops: Double Leg 4-Square
  • Line Hops: Single Leg 4-Square
  • Vertical Jump & Stick
  • Single Leg Vertical Jump & Stick

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

  • Piston Squats
  • Eccentric Push-Up or Push-Up
  • Dead Bug or Bent Legs Lowering

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg stability & balance, upper body strength & posture, and core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

  • Single Leg Reaching Deadlift or Standing Airplane
  • Bent Over T
  • High Plank or High Plank with Alternating Shoulder Taps

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, arm/core strength, and anti-rotation core stability. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 5-10 repetitions.

The group #3 exercises includes:

  • Triplanar Lunges
  • Eccentric Tricep Press-Up or Tricep Press-Up
  • Rotational Planks

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

  • Overhead Lat & Tricep Stetch
  • Upper Trapezius Stretch
  • Couch Stretch
  • Standing Hip External Rotation Stretch
  • Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 2 home strength training routine. Click here to view the day 1 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

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

Home Strength Training Routine for Runners: Day 1

March 30, 2020 · by Garrett McLaughlin
| Article written on March 29th, 2020 at 06:28pm | Follow Garrett on Facebook and Instagram |

Strength training is an important supplemental strategy for runners. Not only does it help increase strength, power, stability, and balance, but it can have a protective effect on the body when incorporated properly alongside your running. 

Since the combination of running and strength training creates a certain amount of total volume, it’s important that your strength training program takes into consideration your running mileage. As much as strength training is super important for any runner, total volume must be managed to make sure you aren’t creating an overtraining stimulus. This requires an appropriate balance between training (running & strength training) and recovery. However, if you are currently in the offseason or do not have a goal race scheduled within the next 3-months, I highly recommend making strength training a more consistent priority.

With the coronavirus pandemic undoubtedly disrupting your normal routine, this article will provide a home option to keep you moving in a consistent and healthy way. There is no equipment required and it can be easily scaled to your ability level. Even after the coronavirus crisis is resolved, I highly recommend using this routine as a supplement to your running.

There are two ways to get the most from this home program…

  1. Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
  2. If you would prefer to watch the exercises one at a time and without a more detailed explanation, click here to download the Home Strength Training PDF. This PDF will break the entire routine down into it’s individual pieces and is also a great resource when you fully understand the proper technique of each exercise. Please download it directly to your computer for safe keeping.

Now, let’s get started…

Dynamic Warm-Up Routine

The dynamic warm-up is a necessary component of any exercise program. In the following dynamic warm-up, I will show you how to very simply increase tissue temperature, lubricate the joints, and prepare the body for the more challenging exercises soon to come. I recommend completing each drill for 10-15 repetitions each. Feel free to add additional movements or increase repetitions as you see fit to prepare yourself for activity.

The dynamic warm-up includes:

  • Leg Swings (Forward/Backward)
  • Leg Swings (Across/Out)
  • Trunk Rotation
  • Arm Swings
  • Alternating Arm Swings
  • In-Place March or Marching
  • Pop & Float or Skipping
  • Line Hops: Double Leg Lateral
  • Vertical Jump & Stick
  • Medial to Lateral Jumps

Watch the video below to view the full dynamic warm-up in action!

Strength Training: Group #1 Exercises

Now that you are properly warmed up, it’s time to get into the strength-based exercises. The following exercises will target strength, endurance, stability, and balance. And, they are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions. The hip bridge can be held for 30 seconds.

The group #1 exercises includes:

  • Split Squat
  • Eccentric Push-Up or Push-Up
  • Hip Bridge or Hip Bridge Marching

Watch the video below to view the full group #1 exercises in action!

Strength Training: Group #2 Exercises

In group #2, we will continue addressing a handful of key areas for runners including single leg strength & balance, upper body strength, and a hip/core combo. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #2 exercises includes:

  • Step Up or Continuous Step Up
  • Dips with Knees Bent or Dips with Knees Straight
  • Modified Lateral Elbow Stabilization or Lateral Elbow Stabilization

Watch the video below to view the full group #2 exercises in action!

Strength Training: Group #3 Exercises

In group #3, we will wrap up the strength training component of this program by addressing multiplanar movement, posture, and core strength. Once again, the exercises are laid out in a superset to rotate from a lower body, upper body, and core exercise, before cycling back through for additional sets. What’s important is selecting the correct exercise variation that fits your ability level and completing the appropriate number of sets and repetitions to be challenged. I recommend completing each exercise for 2-3 sets of 10 repetitions.

The group #3 exercises includes:

  • Lateral Squat or Alternating Lateral Lunges
  • Bent Over TYI’s
  • Front Plank or Body Saw

Watch the video below to view the full group #3 exercises in action!

Cool Down Routine

Before going on with your day, it’s important to perform a brief cool down and flexibility routine. This routine provides recommendations for various drills that emphasize the lower body, but also target upper body posture and diaphragmatic breathing. All of these have their place following a workout or run. Complete each drill for 30-60 seconds and increase time as needed depending on how your body feels.

The cool down routine includes:

  • Wall Pec Stretch
  • 1/2 Kneeling Hip Flexor Stretch
  • Spiderman Lunge with Rotation
  • Rocking Pigeon Stretch
  • Downward Dog
  • Crocodile Breathing

Watch the video below to view the full cool down routine in action!

Thank you for taking the time to learn and hopefully complete this day 1 home strength training routine. Click here to view the day 2 compliment to this program.

Regardless of your situation, it’s important to include a strength training component alongside your running to improve performance and reduce your likelihood of injury. To receive an individualized strength training and injury prevention program that addresses your particular weak links, click here to learn more about the Healthy Running Program.

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

4 Exercise Variations to Strengthen Your Hip Flexors

November 27, 2019 · by Garrett McLaughlin
| Article written on November 21st, 2019 at 3:09pm | Follow Garrett on Facebook and Instagram |

The hip flexors are a group of muscles at the front aspect of the hip. They get a ton of attention due to our increasingly sedentary lifestyle, and as a result, the shortness/tightness developed which can create a nagging sensation and/or limit flexibility. However, aside from stretching this muscle group, strengthening should be a part of your weekly routine.

Over the years, there has been such prevalence on strengthening the gluteals for better performance and reducing the likelihood of injury. Almost to the point where people, especially runners, are doing entire workouts devoted to this muscle group. As much as I think the gluteals are important, we must look more closely at the biomechanics of running and the role the hip flexors play throughout gait. Because in the end. this muscle group cannot be neglected.

Due to their location, the hip flexors help lift the knee in front of the body towards the chest. They are also active eccentrically to store energy throughout hip extension and push-off before pulling the hip forward during swing phase, and into the flexed position I stated previously. Because the psoas muscle spans all the way to the lumbar spine and the other hip flexors have many different pelvic attachments, they play a role in stabilizing the pelvis and lumbar spine during single leg stance and running. Therefore, it’s important that these muscles are strong, stable, and resistant to fatigue. This will prevent a breakdown in running form as mileage increases. 

Since hip flexor strengthening is not talked about enough, I want to share with you a simple and effective 4 exercise progression that I commonly prescribe to my running clients. This will provide the guidance needed to properly target this muscle group.

Let’s begin…

  1. Hooklying Band Resisted Marching

This hooklying band resisted marching exercise is a dead bug and core stability variation with emphasis on resisting hip flexion. When setting up for the movement, make sure you are maintaining a neutral spine and not using a resistance so hard that it causes you to lose position. Place the band around the feet and engage the flexed hip to prevent the stretched band from pulling you out of 90 degrees of hip flexion. Hold for a second or two, then switch sides. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #2.

Watch the video below to learn more…

  1. Hip Bridge with Band Resisted Marching

The hip bridge with band resisted marching is very similar to the previous exercise, but while holding the top of a hip bridge. What this does is require the gluteus maximus and opposite side hip flexor to work simultaneously. This muscle activity is very similar to running where one leg is extending to push-off while the other is flexing through swing phase in preparation for foot strike. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #3.

Watch the video below to learn more…

  1. Long Lever Bridge with Band Resisted Marching

The long lever bridge with band resisted marching is essentially the same exercise as #2 but with a lengthened lever arm. By extending the legs further out then the traditional hip bridge, this will place more emphasis on the hamstring muscle group. Not to mention it creates a greater degree of hip flexion to move through and more tension in the band. Therefore, it’s a harder variation than the previous two exercises. Complete this movement for 2-3 sets of 8-12 repetitions each. When proficient, increase the tension of the band or progress to exercise #4.

Watch the video below to learn more…

  1. Single Leg Stance with Isometric Resisted Hip Flexion

As much as ground-based exercises do a great job at building strength in particular areas, we must always ensure that this strength carries over into an upright position. Because, plain and simple, that’s where running and everyday movements happen. The single leg stance with resisted isometric hip flexion challenges the non-weight bearing leg to engage the hip flexor and maintain a 90/90 position at the knee and hip. In addition, single leg stance requires a greater degree of stability and balance, so this exercise can really tie things together. Complete this movement for 2-3 sets of 30-60 sec holds each. When proficient, increase the tension of the band or cycle back through this exercise progression again with more repetitions or a harder band.

Watch the video below to learn more…

What’s important to realize is that this is a progression of exercises. Therefore, determine which exercise should be your starting point and begin building hip flexor strength, while only progressing to the next variation every 4-6 weeks. Each week, try to increase the amount of repetitions, resistance of the band, or time, to make the exercise more challenging. This will help you improve strength, endurance, and stability while becoming more proficient in the movement.

If you have any questions about the exercises outlined in this article or want to work more closely together to receive an individualized strength training program, please click here to contact me or comment below. Thanks for reading!

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

4 Things Every Runner Should Do in the Offseason

October 4, 2019 · by Garrett McLaughlin
| Article written on October 4th, 2019 at 1:15pm | Follow Garrett on Facebook and Instagram |

Congratulations! You completed your goal race and you’re ready to reduce mileage and let your body recover. Although you’ll still be running some miles each week, this is a great time to adjust your focus for the offseason.

Now, let me start by saying that most runners are not fond of the word offseason. Regardless of whether this is late fall/early winter or late spring/early summer, you’ll most likely still be running and possibly signing up for a handful of “fun” races. This is completely fine!

What this time of year provides is the ability to switch gears and focus your attention on the supplemental strategies which will make you a more successful runner. Because running mileage is low, it’s important to take advantage of the offseason to come back stronger and with a refreshed mental capacity. Unfortunately, those runners who don’t do this usually set themselves up for failure.

Because you deserve so much success with your running, I want to share with you the most important tips to consider this offseason. Of course, you don’t have to incorporate each and every strategy. But, you need to realize how impactful this time of the year can be on your running if you want to see longevity in the sport.

Let’s get started…

1.Reflection

Plain and simple, you can’t see where you are going unless you understand where you have been! It’s easy to just move on after your goal race. But, this is a mistake.

Instead, reflect on the success, or lack thereof, of your goal race and training. This will help you determine what needs to be fine tuned the next time around for better results. And, it should open your eyes to what you can work on throughout the remainder of the offseason to get a step ahead.

 There are several different areas which are important to reflect upon, these include: 

  • Race reflection
    • Time
    • Pace
    • Did you achieve your goal?
    • What were the limiting factors? (pain, weather, nutrition, fatigue, etc.)
  • Training reflection
    • Did your training properly prepare you for race day?
    • Did you struggle at a certain mileage?
    • Any injuries along the way?
    • Total duration of training plan (# of weeks)
    • Total volume (weekly, monthly, & total miles)
    • Composition of running (long slow distance, track, hill repeats, tempo runs, etc.)
    • Supplemental movement strategies (strength training, mobility, core, warm-up, cool-down)

All of these things need to be considered to determine where you can do better next time. Instead of doing the same thing and expecting different results, complete an honest audit of your running and adjust accordingly.

2. Schedule a running-specific evaluation

The offseason is the most important time of year to take a better look at your body and re-build the foundation. When running mileage drops, it allows for more emphasis to be placed on correcting underlying imbalances and faulty running/movement mechanics. Addressing these key areas will help you stay injury-free and thriving when it matters most.

If you experienced an injury or niggle while training for your last race, regardless of whether it is now pain-free or not, you have to get to the bottom of it. Just because an area is no longer exhibiting pain does not mean the underlying cause has been corrected.

Seeking the help from a trained healthcare provider can go a long way. But, not all providers are created equal! 

I recommend finding a provider who has experience in caring for running-related injuries specifically. The overuse nature of these injuries need to be handled appropriately with a thoughtful and progressive corrective program. Not to mention, a deeper look at your running form and mechanics is probably warranted.

Once the provider has identified and educated you on the key findings, it’s time to get to work! Following your daily corrective program and scheduling periodic check-ins with the provider will ensure you are addressing the issues properly and also progressing the program. Doing so now will make sure the aches and pains don’t re-surface when you get back into your training.

3. Implement an individualized and structured strength training routine

I cannot overstate this enough… Runners need to strength train regularly regardless of the time of year. With that being said, the offseason is the best time to really double down on these gains when running mileage is low. Or, to begin a strength training routine if you haven’t done so before.

One of the biggest problems I see is most runners consider adding strength training at the same time they begin their formal running plan. What most don’t realize is that it’s harder for the body to recover with two competing stressors. Therefore, if you can strategically begin creating your base in the offseason, this will allow you to have a solid foundation in place before running mileage increases.

Remember that evaluation I mentioned above? That should help guide your strength training routine in the offseason. Instead of aimlessly getting stronger, consider what are your weak areas which may be limiting performance and predisposing you to injury. Once you understand that, spend time 2-4x/week creating a better foundation. This can be in the gym or at home with a bodyweight routine.

In general, it can’t hurt to increase strength and endurance. These characteristics provide a protective shield around the body which helps make you more resilient to the demands of running. But, you must also target power, stability, timing, coordination, and mobility. That’s why I always recommend the use of bodyweight movements, free weights, and minimal selectorized equipment.

A handful of the best exercises for runners are deadlifts, single leg deadlifts, squats, rear foot elevated split squats, lunges, calf raises, plank variations, and bridging variations. In addition, increasing upper body strength and improving posture will be especially important to maintain a good body position while running. So make sure your routine is full body and even consists of a few heavier lifts in the 2-6 repetition range.

4. Incorporate an activity that consists of multi-directional movements

When you look at the demands of running, it’s easy to realize that the movement happens in a straight line (sagittal plane). Despite this, smaller multiplanar movements (frontal and transverse planes) are occurring simultaneously throughout the body. Therefore, it’s important for runners to maintain their ability to move in multiple planes of motion outside of distance running.

Strength training is one great way to break the body out of this habitual movement pattern. This can consist of lateral and rotational movements which aren’t often found in the running motion. Some tend to argue that this lack of specificity won’t help improve performance, and I disagree. That’s because it creates a more robust and versatile movement vocabulary. This helps prevent against repetitive overuse injuries and provides a well-rounded foundation to put a more specific type of training on top of.

Another strategy is incorporating a different sport or activity that gets you moving in multiple planes of motion. For instance, soccer, tennis, and volleyball are very good offseason options. What these sports do is challenge muscles, joints, and movement patterns, in a completely different way than running. Plus, they more readily improve power, stability, coordination, and cardiovascular fitness, which can have a positive impact on your running.

Since the body is highly adaptable to the demands we place upon it, consistent running often produces good single plane athletes. With consistent training, many runners lose their ability to move competently in other planes of motion because they never practice these movements. From an injury and longevity standpoint this can be detrimental. That’s why I highly recommend finding an alternate sport throughout the offseason months which will preserve movement variability and provide a mental break before the next training cycle.

I hope you enjoyed this article on 4 Things Every Runner Should Do in the Offseason. Please take a second and comment below with any specific strategies or tips that have helped you in the past. And, if you need a running-specific evaluation or individualized strength training program, please click here to contact me directly.

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

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