jon-erik kawamoto fitness coachA few weeks back, I participated in a Health Talk with a few other health care professionals in Port Moody. It was hosted by the Runner’s Den, which is a specialty running store that used to sponsor me when I was competing.
I answered questions on strength training and core stability training and it’s application to runners.

One question that stood out, was “what are you thoughts on barefoot running?”

With all the hoopla on barefoot running over the past year, people want to know if it’s going to be all it’s made out to be and that’s understandable.

Alright, here are some of the points I mentioned:

  • Barefoot running isn’t for everyone.  Some people with extreme biomechanical deficiencies “work better” with orthotics, braces or special types of footwear.
  • Elite runners wear different types of footwear depending on the type of run workout they are doing.  Very very very very rarely will you find an elite runner run 100% of the time either barefeet or in Vibram Fivefingers.
  • Elites spend more time in low profile shoes than recreational runners.  Track spikes and racing flats have a very low profile and allow runners to land more mid-foot compared to really built up cushy shoes.  Their bodies are used to running in these types of shoes, so the transition to running barefeet or in something like the Fivefingers isn’t as extreme as it would be for a sedentary person wanting to start a running program.  Elites would want to either perform their running drills or cool downs barefeet to improve proprioception, ankle stiffness and arch muscle activity and strength.  Running workouts, like repeat miles or hill repeats will be performed in racing flats or track spikes.
  • Elite runners will usually wear similar or thicker than racing flat type running shoes for “easy runs” AKA “off day runs.”  Because some runs may be on cement, the shoe provides impact protection and saves the joints and the body from the high amounts of mileage elite runners usually put in per week.
  • The tribe known for barefoot running doesn’t run on concrete, sit at the computer all day and lead a sedentary lifestyle.  Oh ya, they have been running with minimal footwear since they were born…THEIR BODIES ARE USED TO IT!!  Compare all those points to the population who live in the modern western world who want to join the minimalist running cult.
  • Runners who want to try barefoot running and are used to wearing thick soled running shoes should transition slowly to thinner and thinner soled shoes to teach the body how to adapt to the new stresses of barefoot or minimal running.  Just as you would progressively overload weight in the gym, you have to progressively transition the new stresses on the body with flatter and flatter shoes.

So, the bottom line, it really depends.

-JK

log overhead press

I had tried JKC based on the recommendation of a parent of one of my students. I originally started by attending Saturday drop in classes. I was hooked. I decided to join full time when I I had taken a year off from teaching and it was the best thing I have done for myself.

First and foremost the trainers at JKC are extremely knowledgeable. I feel like they are as dedicated to my success as I am. The workouts are tailored to me, my skills and my goals. This is important. Jon and Thomas truly want the best for their clients no matter what level of fitness they are starting from. I also like being able to book a session at a time that suits my schedule. This also helps keep me accountable. Once the session is booked I am not likely to cancel!

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

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.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

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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