A Foundation of Strength

injury prevention for runners
Being a strong runner takes more than just logging in the miles every week. It takes hours of dedication doing the supplemental work, which usually involves massage and chiropractic appointments; self massage (self myofascial release) and trigger pointing; various exercises to strengthen the feet, hips, core, and legs; stretching sessions and maybe some yoga; and lastly maybe some contrast bath therapy or walking around your house in compression gear, hoping to speed up recovery.

What ever your “supplemental” work ritual entails, make sure it adds to the bottom line: making you a faster, more efficient, stronger runner.

Build a foundation of strength so your body can handle all the miles.

Remember, you get what you train for. So, running more miles per week or adding in more intense running workouts will make (should make you) a faster runner, to a point. However, sometimes, doing more for the sake of doing more isn’t always a good idea. Every runner is different, but there will be a point where your body will start to feel little niggles from all the pounding. Supplementing your running with strengthening-type exercises should build a more resilient body, capable of handling the pavement. So, challenge yourself by adding in more miles per week or running at a higher intensity a few times per week, but for the sake of your season, add in strength and core training accordingly.

Everyone has a different vision of what type of weight lifting runners should do, whether it’s high rep sets with minimal breaks to low reps with heavier loads and longer breaks. Some think a leg press is better than a squat, while others think a knee extension hits the quads better than a lunge (yes, it burns more, but isn’t optimal). Also, some have no idea, and that’s why you’re reading this blog. I want you to use StrongerRunner.com as a resource for making you a stronger runner (duh!).

I won’t get into the details in this post about what exercises to do and what not to do. Here’s a post where I discuss some great lower body exercises for runners and here’s another where I discuss some of my favourite core exercises for runners.

Remember, build a foundation of strength so your body can handle all the miles.

Run strong and have a good run today,

-Jon

photo credit: ericmcgregor via photopin cc

Paul Heffernan

Personal Strength Training by Jon-Erik Kawamoto

I have never previously seen the passion and level of care that Jon and Thomas bring to everyone who works out at JKC. Their knowledge, insight and skills are extraordinary, and they work with everyone individually to ensure the best possible results. The attention to detail and to every person’s specific requirements and goals, and the incredible, constant encouragement they provide, is, in my opinion, what truly distinguishes JKC from any other program in which I’ve participated. I am extremely pleased with the progress I’ve achieved thus far, and it’s largely attributable to Jon and Thomas and the approach they take to training and working with people.

Erin Squarey

Personal Strength Training by Thomas King

I had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

Lloyd Hussey

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Sean Leet

I saw an article in Men’s Journal that quoted Jon in about 2018 while traveling and was impressed that someone in St. John’s made that international magazine. Jon spoke about an exercise called the Farmer’s Walk and I started working that into my routine at the YMCA. I tore that article out of the magazine and kept it, meaning to make contact, but got busy. Then I had lunch with an old friend Bruce Dyke. I hadn’t seen Bruce for a while and I remarked that he looked super healthy and fit. He told me about his, and his son Cas’, experience at JKC and then I remembered the Men’s Journal article! No coincidences!

The experience is unique on many levels – great people, camaraderie, passion, purpose, and dedication. Jon and Thomas are attentive, precise and understanding. Their teaching has unlocked a new perspective for me with what our bodies are capable of. I still appreciate the YMCA, wonderful place, but I can’t imagine working out without Jon and Thomas now.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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