jon-erik kawamoto personal trainer
Everyone knows how to do a basic lunge; these three variations take it to the next level.

For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye.

A tremendous amount of stability and control has to be provided in the frontal plane — think side to side — when you run. Improving strength, stability and mobility (follow me here) in the frontal plane can reduce your risk for injury by loosening tight hip muscles (e.g. groin) and strengthening weak hip stabilizers (e.g. gluteus medius). This is where lunge variations play a major role in a runner’s strength training routine.

Why Lunge?

 
Asymmetrical standing exercises, like lunges, are great for challenging a runner’s balance, proprioception and dynamic flexibility. Lunge exercises change the load distribution and emphasize one leg rather than two (picture a bilateral stance used in a squat or a leg press).

Lastly, these exercise variations also challenge and improve dynamic stability in the torso and lower body. Therefore, these exercises may have more carryover to improving the running stride compared to bilateral leg exercises.

Getting More Out Of Your Lunges

 
Most people are familiar with traditional lunge variations, such as the in-line lunge, also referred to as a split squat, and the walking lunge, where a series of lunges are performed one right after the other. Many runners can benefit from these lunge variations, but there are other lunge patterns most are not familiar with.

Continue reading HERE.

photo credit: Commander, U.S. 7th Fleet via photopin cc

I joined JKC because I wanted to better care for my physical health, but didn’t really know how, or where, to begin.  Seeking help from a trainer seemed like a wise choice, and I had heard great things about the staff at JKC. Anyone who knows me knows that I hate exercising.  So, I’ve only ever tried sticking with a gym routine twice in my life.  Each experience consisted of me wandering around, not knowing what to do, and settling for an elliptical machine or something else that seemed comfortable and non-threatening.  Each session was the same, and I felt like I was wasting my time.

Each session at JKC, however, is specifically crafted for me.  I don’t have to think about what to do, because I’m told what to do.  I don’t have to worry about how to do things properly, because I’m shown (sometimes multiple times!) how to accomplish each task.  I don’t have to be concerned about slipping into a comfortable routine, because Jon and Thomas won’t let that happen.

lisa jumping onto a box

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

trap bar deadlift

A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

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