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 started at JKC because my colleagues that go to JKC all look and felt fit and healthy thanks to Jon and Thomas – if JKC helped them, I knew they could do the same for me! I think JKC stands out from other gyms because of their personal touch! They listen to you and help motivate and support. They always believe in my ability progress and learn new exercises. I’ve been training at JKC since January of 2019 and recommend them to anyone looking to learn how to lift weight properly, feel stronger, and improve their health.

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.

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 had signed up for other gyms in the past and never went or rarely went. Something always got in the way or I was just too tired and lacked motivation to go. This way I’ve made a commitment to Jon or Thomas and I try very hard to keep my sessions once I’ve booked in. JKC is different from other gyms that I’ve tried in the past because no one is there to be “seen”. We are all there to get a good workout in and go on with our lives. And it’s a small gym so you get to know everyone and it’s like a big family. When I joined JKC, I couldn’t do a chin up with an elastic band, but I’ve slowly worked up to 10 free hanging chin ups. That was big because I hate chin ups.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

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