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

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

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. 👏🙌👍👊

I chose JKC originally to help prevent rowing injuries. I’m a rower and we won the St. John’s Regatta in 2019 but I rowed through a rib stress fracture and missed significant time in the boat during the racing season. Training at JKC consistently since the pandemic helped me stay injury free this year and made me the strongest I’ve ever felt, which helped me help my team win the 2021 St. John’s Regatta! Jon adds variety and mixes the exercises up well so that the workout goes by quickly and strength is gained. The gym is very personable and I like the eclectic mix of people that are there. JKC is much more intimate and personal than other gyms.

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