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Browsing Tags strength

Home Strength Training Routine for Runners

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…

Simply continue following the article as it is outlined to walk step-by-step through the entire strength training workout.
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 home strength training routine. 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 Soleus Strengthening Exercises for Runners to Build Bulletproof Calves

August 27, 2019 · by Garrett McLaughlin

| Article written on August 27th, 2019 at 06:22pm | Follow Garrett on Facebook and Instagram |

If you look at the anatomy of the calf, you’ll easily notice there are two muscles. The outermost muscle is called the gastrocnemius. And, the deeper muscle is called the soleus. Both of these fuse into the achilles tendon and attach at the heel. But, they function in a slightly different way…

Yes, these muscles comprise the calf complex but there is an anatomical difference that we need to consider. It’s that the gastrocnemius muscle crosses the knee joint, while the soleus muscle does not. Anatomy and location dictate function and this means they need to be targeted in different ways when looking to improve flexibility and/or build strength.

—> Click here to read a popular article called, “Calf Flexibility: Differentiating Between the Gastrocnemius and Soleus Muscle.”

When considering the joint actions that these muscles create, the gastrocnemius plantarflexes the ankle AND flexes the knee, while the soleus muscle primarily plantarflexes the ankle since it only crosses one joint. Therefore, the gastrocnemius is more dominant during knee extended, plantarflexion. And, the soleus is more dominant during knee flexed, plantarflexion.

Now that we understand the difference between these muscles from an anatomical standpoint, we must also discuss why this matters for runners. While running, the knee never completely extends. Values range on the normal amount of knee motion since it depends on the individual runner. But, we typically see approximately 15-degrees of knee flexion throughout midstance. Because the knee never extends and remains in some degree of flexion during initial contact, midstance, and toe off, the soleus becomes the more prominent player in the calf complex.

By no means are traditional calf raises wrong! We must also address the calf/ankle with exercises where the knee is flexed. Ultimately, this will provide the most carryover to running.

Below, let me share with you a simple soleus strengthening progression to build bulletproof calves and improve running performance…

Soleus Wall Sit

The soleus wall sit is an exercise I picked up from Chris Johnson in 2018 at one his running seminars. I immediately liked this exercise because it allowed easy loading of the soleus in a wall sit position. There’s no better way to kill two birds with one stone. Plus, the depth you sit in the wall sit will dictate the amount of load so it is easily modified depending on the person. When completing this exercise, perform for 3 sets of 30-60sec and add additional resistance as needed.

Tip Toe Walking

Tip toe walking is another exercise taught at the same seminar. Similar to the soleus wall sit, this is an isometric exercise where we are targeting strength/endurance without creating any motion at the ankle joint. But, the walking nature allows a greater degree of challenge while absorbing force on each foot strike. When completing this exercise, perform 3 sets of 10-15 feet and add additional resistance as needed.

Bent Knee Calf Raise

The next exercise to target the soleus is the bent knee calf raise. This is very similar to traditional calf raises but while maintaining a degree of knee flexion. Now that we are moving through the range of motion, it’s important to reinforce a full range of ankle plantarflexion. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

Bent Knee Calf Raise on the Leg Press

The final exercise in this series is designed for a greater degree of loading. You can certainly load more with dumbbells or barbells, but I often like to take balance and stability out of the equation to focus on one variable. When completing this exercise, perform 3 sets of 10 repetitions and add additional resistance as needed.

I hope you enjoyed these soleus strengthening recommendations. They have been very impactful for my clients to increase calf strength, improve running performance, and reduce the likelihood of plantar fasciitis, achilles tendinopathy, and other lower leg injuries. If you need help getting on a functional training or rehabilitation program to become a better runner, click here to learn more about the Healthy Running Program.

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

A Simple Exercise Progression to Build Bulletproof Calf Strength and Resilience

February 19, 2018 · by Garrett McLaughlin

Article written on February 12th, 2018 at 2:30pm | Follow Garrett on Facebook and Instagram |

The calf is a vital group of muscles (gastrocnemius and soleus) for endurance athletes, especially runners. That’s because it serves to provide shock absorption and propulsion during gait and running.

When assessing the performance capabilities of the lower leg, having adequate calf strength/endurance, as well as ankle dorsiflexion mobility are important. Both of these areas are needed for optimal mechanics and performance of the lower extremity.

What I find is that runners are often lacking in at least one, if not both, of these areas. That’s when a mobility first or combined approach needs to be taken to resolve the missing ankle dorsiflexion before strength and endurance can be effectively improved. It’s not that strength and endurance need to take a backseat, but it becomes harder to improve range of motion around a joint when you are simultaneously increasing tone and tension with resistance training.

In the following video, let me walk you through a simple and effective 4 exercise progression to develop strength and endurance throughout the entire ankle range of motion. This is important for runners and those needing attention to mobility, as well as strength.

Please leave a message below or contact me directly with any questions or comments. Thanks for reading!

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

Strategies to Prevent Lower Leg Injury

August 21, 2016 · by Garrett McLaughlin

| Article written on August 21st, 2016 at 10:12am | Follow Garrett on Facebook, Twitter, and Instagram |

The lower leg is an overlooked area when it comes to self-treatment and strength/power development. That is why many people suffer from shin splits, calf strains, achilles tendonitis, and general aches and pains.

In the following article, I will show you various ways to improve the function and resilience of the lower leg. It’s important to implement strategies that offset poor footwear, increasing running mileage, or simply trying to improve performance. As always, looking elsewhere for dysfunction that could contribute to lower leg pain is important. But, we will keep it simple with this focused approach.

Self-myofascial release (SMR) has been a popular strategy to reduce tone and tension throughout the body. While incorporating foam rolling, trigger point release, and other related strategies, we are down-regulating the nervous system’s sympathetic control on a tissue. This can lead to more relaxation, improved flexibility, a reduction in soft-tissue pain, and quicker recovery between training bouts.

The lower leg in particular holds tons tension and stiffness. But, the problem is we usually target the calf (gastrocnemius/soleus) when it comes to SMR and not other important areas. The “other” areas that deserve just as much attention are the anterior tibilialis, and peroneals. These muscles create motion at the ankle and are very active to provide stability during single leg stance. That means they are essential for running, gait, and everyday movements.

Watch the video here to learn how to perform self-myofascial release on the anterior tibialis and peroneals…

Increasing the strength of a muscle will also raise its threshold to failure. This is usually a reason why those who incorporate strength training are less likely to be injured. But, where do we begin with the lower leg?

Calf raises are a known and well-used strengthening exercise for the gastrocnemius, and soleus muscles. These muscles provide much of the propulsion during push-off with the help of the great toe and hip. Although this area is still important to strengthen, I think most people would see tremendous results in also targeting the anterior tibialis.

Hopefully by now you have already watched the self-myofascial release video that showed the location of the anterior tibialis. It is essentially the big muscle on the front/lateral side of the lower leg. Its importance in running and gait comes from the muscle’s action to pull the foot up towards the front of the body. This is essential during movement so the toes can clear the ground during the swing phase. Quickly ramping up mileage, having limited mobility elsewhere, or a collapsing arch can cause this muscle to overwork, often leading to stiffness and/or pain.

Watch the video here to learn how to strengthen the muscles surrounding the lower leg…

Stability and balance are other characteristics that make the lower leg such a vital area to human movement. Not only do these muscles need to be strong and resistance to fatigue, they must fire in anticipation and reaction to movement. This is where I usually see people missing the boat… Just because a muscle is strong, doesn’t mean it will stabilize properly. They are two different characteristics that require different strategies.

Stability and balance can be best trained in split or single leg stance. In these positions, the surrounding musculature must fire to maintain control via the toes and ankle. This is important during movement, and running in particular, as the body needs to stabilize from the ground up to maintain proper alignment. Loss of stability has been known to increase the stress through the medial longitudinal arch, and knee.

And, the true beauty is that stability is really a team approach. The muscles respond with constant communication from the nervous system to either change or maintain joint position. That is why incorporating stability and balance training in addition to your strengthening routine will pay dividends.

Watch the video below to learn how to improve lower leg stability and balance…

The last strategy that will really put you in a better place to prevent injury and improve performance is power training. Because there are thousands, upon thousands, of push-offs happening throughout the day (especially during running), raising the muscle’s capability to produce force can be worthwhile. After improving soft-tissue quality, strength, and stability, we still need a certain degree of stiffness throughout the calf to create elasticity and also withstand the high rigors of training.

Power is actually one of the characteristics we lose earliest in life. With runners placing so much emphasis on strength and endurance, not taking into consideration power can be a decrement to performance. The great part is it doesn’t have to be fancy. In the following video, I demonstrate one of the most effective power movements that can be done with no equipment and as part of your dynamic warm-up. Completing a series of bounds, hops, and skips are also recommended to positively train the tissue as you increase mileage.

Watch the video below to learn how to increase power output and resiliency of the calf…

So there you have it! If you have suffered from lower leg pain and injury in the past, these strategies may be your saving grace in prevention moving forward. Remember, it’s always easier to put the work in on the front end which will allow you to function at a higher level and without the incidence of pain.

As I mentioned above, looking at the body as a whole is the best way to reduce the likelihood of injury. But, the above exercises and drills are a great starting point to ensure proper function of the lower leg. The key point to take away is that it’s about more than just strength. We must also take into consideration the quality of the tissue, stability, and power. That is why a well-rounded functional training program is the best injury prevention tool.
By: Garrett McLaughlin, MS, ATC, CSCS, ART

Improving Great Toe Strength, Control, and Balance with Chris Wolfe, PT

April 26, 2016 · by Garrett McLaughlin

| Article written on April 26th, 2016 at 09:14am | Follow Garrett on Facebook, Twitter, and Instagram |

The great toe is an area that requires our fullest attention. Not only is a full range of motion essential, but proper strength and control. All of these factors directly impact balance where the great toe provides tons of value. This is not only true for runners, but the general population as well.

Did you miss my last video blog with Chris Wolfe on Assessing Great Toe Motion? Stop and watch that one first…

After we assess flexibility and mobility at the great toe, our focus shifts to optimizing strength, neuromuscular control, and balance. Just because we have the range of motion doesn’t always mean we can express it. This is where interventions to improve conscious control and strength come in.

Oftentimes, I deal with athletes who have very poor balance. You’d actually be surprised at how poor it is. A big pet peeve of mine is those who think, to improve balance we must solely train balance. I couldn’t disagree more. To improve balance we must first assess joint mobility to see if the joint receptors are allowed to function properly. Then neuromuscular control and strength are factors that need to be tied in.

In the following video, Chris Wolfe does a fantastic job teaching us how to improve neuromuscular control, strength, and balance. These three attributes are essential for successful distance running and injury prevention. Not only do they allow runners to push-off with authority, but it improves the efficiency of the running pattern.

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

Random Thoughts on Enhancing the Push-Up: Installment #5

October 27, 2015 · by Garrett McLaughlin

| Article written on October 20th, 2015 at 9:27am | Follow Garrett on Facebook, Twitter, and Instagram |

The push-up is often one of those movements that is well-intended, but improperly executed. People are always asked to do push-ups from the floor, when they are not ready for this variation. That is why having a proper push-up progression is key. And, a more thorough knowledge on how to troubleshoot improper form. It’s my goal to provide you with that in this article.

In this month’s, ‘Random Thoughts on Enhancing the Push-Up,’ I want to discuss a few considerations that will ultimately improve your push-up. Instead of dropping to the floor and hammering away at 10, imperfect repetitions, this article will provide some thoughts on how to improve form and see even better results.

1. First, let’s understand proper set-up and positioning. If you don’t start in the right position, how do you expect the sequence of events thereafter to be correct? Begin with the hands on the floor in line with the shoulders, but just outside shoulder width. The toes should be under the ankles. And, the body needs to be in a straight line from the ankles through the head. You’ll see most people jump down and start so incorrectly that you wonder how they will get even a few repetitions in.

2. Is the push-up a full body or upper body exercise? This movement requires maximal stability and engagement in a myriad of muscles from the toes through neck. Therefore, it’s safe to say it’s a full body movement. Because of this, there are many different joints that need to stabilize for proper form.

Let’s start at the knees… The knees need to remain extended and rigid. Oftentimes, poor hip and lumbar positioning occurs because the knees tend to move into flexion. It’s always important to engage the quadriceps before beginning the movement. I always tell people to “lock out” their knees. In most cases, the hips and lower back return to proper alignment.

The lumbar spine and hips… This is a big area to see form breakdown as they often droop towards the ground. The anterior core (abdominals, obliques, and transverse abdominis) are key players to provide the stability necessary to prevent extension. Once we think beyond the simplistic viewpoint that the abs are meant to only crunch the body into flexion, we realize their importance in preventing extension. Cueing “abs tight” can make a difference, but I often find this fault is equally a knee issue as mentioned above. Training anti-extension core stability with exercises like the dead bug, planks, and stir the pot can be helpful.

The thoracic spine… Posture dictates a lot within this movement. Excessive kyphosis (rounding) of the thoracic spine may prevent neutrality. In the younger population, it may be beneficial to teach them to control spine position with the cat/cow before engaging in the push-up. Oftentimes, it’s not that they lack the mobility to get into position, but more so the inability to control it. The cat/cow provides feedback on how to get into neutral and regain proper positioning. In the older, office worker, mobility may need to be addressed first, to offset the negative effects of sitting, before performing this movement effectively.

The head and neck… Text neck has become an epidemic. We are staring at screens so much throughout the day that our head/neck is remaining in a protracted position. If we don’t actively retract the head during the push-up, the nose will make it to the ground before the body. I often find this fault in people who sit at desks, and also those who are trying a push-up variation well beyond their ability. Regressing to an easier variation may actually improve this issue without having to teach proper positioning. But, if that doesn’t do the trick, try incorporating a few of these chin tucks to teach cervical neutral can be helpful.

3. Before beginning the movement, it’s important to “screw” the hands into the ground. This places an external rotation torque through the shoulder and helps centrate the joint. Proper joint centration will allow for better joint motion and stability. The same technique can be used during the squat pattern to provide better centration and engagement of the hip external rotators and gluteals. Notice, as you “screw” the hands in opposite directions (left: counter-clockwise, right: clockwise), the elbows will angle closer to the body. This small adjustment is great for those who keep their elbows high, around shoulder height, or have poor stability in the shoulders.

4. Now that we have discussed all of the things that typically go wrong with the push-up, it’s important to know where to begin. Don’t be worried if you can’t do push-ups from the floor. In reality, most people can’t. You’ll be better off putting your ego aside and trying eccentric or incline variations. Eccentric push-ups are actually regular push-ups, with only focus on the lowering portion. This is valuable while teaching people how to get into proper position and maintain stability throughout the descent. Watch this video for more details…

The incline push-up includes finding a surface where the upper body is inclined, higher then the lower body. At home you can use the kitchen table or counter, and at the gym use a squat rack or bench. Please don’t do kneeling push-ups. I’ve never seen the appeal or importance of these. When you use the knee as your fulcrum, it significantly shortens the lever arm causing much less demand on core stability. Most often, those that do kneeling push-ups still have difficulty progressing to the regular version. Eccentric first, and then Incline is your best bet, while slowly moving the upper body lower until you are able to use the ground. Watch this video for more details…

I hope you found value in this edition of Random Thoughts. Please feel free to leave feedback or comment below. Good luck on those push-ups!

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

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