Hi Jon-Erik,

Me and my wife love your website!  We read “Butt it Out” in Canadian Running that you wrote and wanted to start adding in strength training to our running program.  We run with the local running store running group but don’t feel that’s enough to help us finish a half marathon we are training for.  We went to the gym a few times this year (also it’s our new year’s resolution) and used machines like the one where you straighten your legs with the pad on your shins and the one where you curl your legs with the pad on your calves.  Are we making use of our time in the gym?

Thanks and keep up the good work!

Danny and Amanda

Thanks for your question.

The exercises you described sound like the leg extension machine and hamstring curl machine.  I’ll give you an A for effort but I wouldn’t recommend those exercises to runners.  Actually, I wouldn’t recommend those exercises for any athletes – the only sport that I would attribute those machines to is body building.

Machines in general have traditionally been deemed as safe and beneficial to people who don’t have much exercise experience.  In my humble opinion, machines can sometimes be dangerous because the range of motion, even though usually linear, can be awkward or too extreme for someone depending on the machine’s set-up or his/her limb length.  Studies have shown excess and unwanted knee joint stress from the leg extension machine – just an example of how a machine can be harmful.

It will be far more effective and beneficial for you to stand on stable ground and perform double and single leg exercises.  Exercises such as split squats or reverse lunges are great for beginners.  Not only will you develop functional leg strength but you will also challenge your balance and develop single leg hip stability => this will help prevent lateral knee pain and ITB syndrome.

Also, you don’t run sitting down, so why would you strength train sitting down?  Other machines like the hip adductor/abductor machine or the standing hamstring curl machine should also be avoided.

Some people ask me if they can use the leg press machine or incline leg press machine and my response is always the same => learn how to double leg squat below parallel without lifting your heels off the ground while keeping a neutral lumbar spine.  If you can’t, dynamic mobility drills will be an important part of your program. Once you can achieve that, develop strength through that full range of motion.  Here’s a version called the Goblet Squat that I will be featuring in my next Canadian Running magazine article.

So the bottom line: No lower body machines for runners.

Thanks for reading and continue to RUN STRONG.

-JK

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

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.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I’m 43 and started at JKC just over a year ago. I started at JKC because of multiple recommendations from existing clients. There are 2 main elements that distinguish JKC for me. Firstly the sense of community. I’ve been to multiple gyms in multiple cities/countries, you just  can not manufacture the sense of community and support you get from other gym goers and the team. It’s very motivating and happy to say I’ve made some friends at JKC.

The other major distinguishing factor for JKC is the expertise and passion of the team. Jon, Thomas and Craig craft highly personalized programs based on my fitness goals and know how to push me best without being pushy. They pay close attention to ensuring my form is solid before encouraging me to take on more weight for the exercise. Plain and simple they love what they do and it shows.

As Seen On: