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

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

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!

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

cas dyke

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

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