strength training for runners
One of the many perks of being a Mizuno Brand Ambassador is getting the latest gear. For me, I love trying out their new shoes. A couple years ago, I was lucky enough to test drive the new Mizuno Wave Universe, a racing flat that only weighted 3.8 oz. Prior to making the transition to running more on my mid-foot, I enjoyed running in the Wave Rider and Wave Precision. These shoes are a bit too much “shoe” for me now and the Wave Universe was a bit too thin to wear daily. I was stuck in the middle looking for a suitable shoe that would provide me with a bit of cushioning but would still allow me to run with a mid foot strike.

Until now.

Enter the new Mizuno mid foot category. Introducing the Wave Evo Cursoris and Wave Evo Levitas.

And here’s a cool page discussing the creation of these shoes HERE.

JkConditioningThese shoes are exactly what I was looking for. They are zero drop and super comfortable. Personally, I find the Wave Cursoris to fit slightly wider on my wide feet. I have a small bunion on my right foot, but the width of the Cursoris allows my foot to sit comfortably in the shoe. I find the Wave Levitas to fit a bit more narrow, but is still wide enough to house my wide feet (and bunion). The oblique shape of the forefoot allows my toes to splay naturally when striking the ground mid foot. I find the ride really smooth and efficient and due to the design, allows for a natural mid foot strike. I prefer the Cursoris for my longer runs because it has more cushioning and protection from the pavement. The Levitas are perfect for shorter, more intense workouts or runs. I also really like wearing the Levitas for my gym workouts as the close to the ground feel is perfect for lower body exercises (deadlifts, squats and kettlebell swings).

The only critique I have is that the Wave Cursoris is easy to slip off my feet, even when tied tightly. It’s never happened when running, but it sure is easy to take my shoes off when I get home from a hard workout (a good thing!).

Here are the specs on the Cursoris (copied from HERE):

  • Named after one of the oldest known bipedal creatures, the Eudibamus Cursoris.
  • Designed to provide a more stable platform and cushioning for someone transforming to a midfoot strike.
  • ZERO RAMP offset between the heel and forefoot provides a natural plane tailored to a midfoot strike.
  • WAVE TECHNOLOGY in the forefoot for maximum protection, comfort and a smooth ride.
  • Flat-bottomed forefoot design coupled with a wider platform provides stability and assurance from foot strike to toe-off.
  • 12mm/12mm heel-forefoot design offers a more protective ride.

Note, these pics were taken after a few wearings (easy runs, hill sprints and gym workouts).

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st. john's personal trainer

st. john's personal trainer

jon-erik kawamoto running coach

st. john's personal trainer

jon-erik kawamoto personal trainer

jon-erik kawamoto personal trainer

And here are the specs on the Levitas (copied from HERE):

  • “Levitas” is derived from the Latin word for “light”
  • Designed with a narrower forefoot platform, the Wave EVO Levitas is the lightest and fastest of the EVO shoes.
  • ZERO RAMP offset between the heel and forefoot provides a neutral plane tailored to a midfoot strike.
  • WAVE TECHNOLOGY in the forefoot for maximum protection, comfort and a smooth ride.
  • 8 mm/8 mm heel-forefoot design offers a close-to-the-ground experience.

strength training for runners

core exercises for runners

hip exercises for runners

strength training for running

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how to be a stronger runner

As you can see from the pictures, the shoes are quite flat from heel to toe, which allows for that nice mid foot strike, but aren’t so thin (they both provide some nice cushioning against the ground) that you do not slap the ground. Also the multidirectional flex grooves allows the shoes to be, well, more flexible. The open mesh design allows for some awesome breathability. I haven’t worn these shoes in the rain yet and wonder how this mesh design will keep my feet dry (or maybe it won’t).

Overall, these are (by far) my most favourite runners ever, from any brand. I wear these shoes everywhere. There is a trail version coming out later this summer and really excited to try them out. There are awesome trails to run here in St. John’s, Newfoundland and most are gravel and rocky. I highly recommend these shoes for mid foot strikers with an efficient running stride. The Cursoris are great for pavement and the Levitas are awesome for speedy-type workouts (and even racing). If you wear orthotics, the insoles are removable but I’m not quite sure how your orthotics would affect the ride. The Cursoris is great for easy runs of any distance whereas the Levitas are perfect for running fast.

Check out the Cursoris at the Running Warehouse HERE and the Levitas HERE.

Happy trails,

Jon

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.

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.

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!

I’m 34 and started at JKC in 2015. My wife joined while I was working away in 2015 and started making amazing progress while also completing exercises I’d never perform on my own. I felt I was missing out so I signed up. JKC helps in establishing goals while also having clear direction of what to do, and how, in each session. They also measure your progress which is another means of motivation! At other gyms I wouldn’t have a clear plan and would just use whatever equipment was free, it was hard to see any results. Between setting some personal bests and making good friends its hard to identify a favorite memory.  One that does come to mind was when I hit my target goal/PB in both bench and squats in the same session, big day.

Astrid Billfalk-Kelly

Personal Strength Training by Thomas King

I wanted to add strength training to my cardio, but have always felt gyms to be a bit intimidating, and was worried I would hurt myself without some supervision and help. JKC was highly recommended by several work colleagues. Thomas and Jon are both fantastic, making sure that everyone gets a highly personalized work out in a very supportive environment. The attention to detail and professionalism are second to none. The groups are very small, but very supportive and make the workouts even more fun. Since getting pregnant (36 weeks as I write this) I’m so happy that they continue to help me get stronger while always being safe.

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