Jon-Erik Kawamoto, Personal TrainerI’m tired of biting my tongue. I’ve seen pictures like this pop up everywhere on the internet and honestly, I find it quite offensive. Here you have a wickedly lean and built sprinter/football running back compared to a frail distance runner, in this case, marathon-great Ryan Hall (and of course they choose the least flattering picture they can find).

The comparison is obviously about body image and has completely nothing to do with athletic ability (running a sick marathon time vs. running a sick 40-yard time). Who would want to look like Ryan Hall anyway? Obviously no one because skinny dudes look weak. We can thank Charles Atlas for this as he was one of the first to advertise that being skinny was a bad thing in the mid 1900’s.

We can thank genetics, nutrition, the training program (endurance based e.g. running vs. weight training e.g. strength training or body building) and drugs for the size and shape our muscles and body take on. According to the SAID (specific adaptation to imposed demand) Principle, you get what you train for – in the case of Ryan Hall, an amazing aerobic system and pair of lungs. On the other hand, sprinters develop high levels of strength and an amazing ability to generate force fast. Because the distance runner runs more total volume compared to the sprinter, the distance runner is in a constant state of repair with heightened levels of the stress hormone cortisol. Because of this, it’s actually quite difficult to put on additional muscle, let alone keep the existing muscle they have.

Sprinters also tend to have more fast twitch muscle fibres compared to distance runners (who tend to have more slow twitch muscle fibres). This is why fast kids tend to be sprinters when they get older – sometimes you can’t choose your event – you just find out what you’re best at.

But I get it. These pictorial comparisons between sprinters and runners target the general population wanting to lose fat. As I stated on my other JKConditioning blog in my 30 Years 30 Health & Fitness Tips series:

“…high intensity interval training is more effective at burning calories compared to a lower intensity session of the same duration. BUT, lower intensity cardio sessions are important for those unfit enough to handle the high intensity of sprinting and pushing their bodies beyond red-line. Cardio sessions at 60-ish percent of max heart rate are not only important for many physiological acclimations, but this type of training builds a strong base for higher intensity training later in your training program. Elite endurance athletes periodize their programs like this year after year.”

Runners love running because they love to run, plain and simple. Most hate going to the gym and would rather run with a couple friends in the rain than spend 30-minutes pumping iron. They don’t mind that they don’t look like Captain America or Thor but mind setting new personal bests for their favourite race distances.

Notice how they never compare distance runners to Jeremy Warner? He’s super lean and has run the third fastest 400-m in history: 43.45. He’s a sprinter, but because of his genetics, he doesn’t look like the sprinter pictured above.

Sprinting alone isn’t going to get you jacked. Is it more effective than long slow distance running at burning calories? Yes, refer to my point above. Repeated again however, if the same time frame is used e.g. 20-minutes running every other minute as hard as possible will expend more calories during and after the session vs. running the entire 20-minutes at 60% of your max heart rate.

You have to remember that each type of training has its place.

Many coaches advocate hill sprints, sled pushes and resistance training and body weight circuits to improve conditioning or GPP (general physical preparedness) whereas running coaches advocate running lots of miles in the off-season to build a base for the higher-intense track/road racing season.

The goals of sprinters and distance runners are completely different, so stop comparing the two.

If you want to run a fast 5-km, 10-km, half or full marathon, you must sacrifice you body image and get in the miles.

If you want to look like the Hulk, stop running so much and hit the weights.

Remember, you get what you train for.

To wrap up, stop bashing distance runners because of how they look. They may look lean and weak, but they can surely run circles around you.

Thanks for reading.

-JK

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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.

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