Minimalist Running Talk at The Runner’s Den

jon-erik kawamoto fitness coach A 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

Kristy Howard

Personal Strength Training by Thomas King

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

Lloyd Hussey

Personal Strength Training by Jon-Erik Kawamoto

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Darlene Parrott-Manning

Have to thank both Jon and Thomas for their help with my conditioning this past year. After a major injury in 2020, I tried everything. My foot doctor (Dr. D. Sutton) said there was something missing and recommended Conditioning. I then found JKConditioning and it definitely worked for me. Today September 8, 2024 I completed a Half Marathon in 1 hour and 42 minutes and came First in my age group.
Thank you JKConditioning!!!

Ali Pike

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

Annette Howard

I am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident. I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike. This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

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