• Video Library
  • Facebook
  • Instagram

Garrett McLaughlin, MS, ATC, CSCS, ART

Functional Training // Injury Rehabilitation // Running Analysis

  • Contact Me

Menu

  • Home
  • Programs and Services
    • Fireside Chat with Jill Merkel, RD
    • FREE Webinar for Runners
  • About
    • Free Resources
  • Reviews
  • Blog
  • Enter your email address to follow this blog and receive notifications of new posts by email.

    Join 1,552 other followers

  • Search

  • Blog Categories

  • Whats New?

    • ‘In the Spotlight’ with Jennifer Blindert
    • The Best of 2020
    • The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)
    • Diversify Your Calf Strengthening: Gastrocnemius vs. Soleus
    • Simple Ways to Add More Intensity to Your Strength Training Program
  • Like me on Facebook

    Like me on Facebook

Browsing Tags variability

The Non-Negotiables of a Highly Effective Strength Training Program for Runners (FREE Webinar Replay)

December 12, 2020 · by Garrett McLaughlin

Strength training is one of the most important supplemental strategies for runners. Rather then randomly selecting exercises which you think will provide results, I recommend creating a framework that you can confidently add exercises into for the best long-term success.

Over the years, I have worked with a ton runners. This experience has allowed me to reflect on my mistakes and successes to now have developed a list of “non-negotiables” that should be a part of every runner’s program.

Recently, I held a 60-minute webinar which will educate you on these non-negotiables and how they can have a huge impact on your running. This is true regardless of whether you are struggling with injury and want to return to running or working towards your next PR. Let’s stop randomly selecting exercises and start implementing structured strength training programs that are created from successful principles.

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

  • The Creation of the Healthy Running Program
  • Non-Negotiable #1: Specificity
  • Non-Negotiable #2: Variability
  • Non-Negotiable #3: ‘It Must Make You a Better Runner’
  • 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…

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

  • Hours & Info

    Operating Inside of Motiv8 Fitness
    6319 Haggerty Road
    West Bloomfield, MI 48322
    (734) 604-4197
    By Appointment Only
  • Follow me on Facebook

    Follow me on Facebook
  • Website Powered by WordPress.com.
  • Connect with us:
  • Twitter
  • Facebook
  • YouTube
  • RSS
Cancel