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When it comes to improving your running form, crunches and sit-ups will do very little. They’re detrimental to a runner’s spine and not at all effective at improving the true function of a runner’s core. But many people still ask how many sit-ups they need to do to run a faster 10K. The sit-up movement results in high spinal loads and reproduces an injury mechanism that could result in a herniated disc. The true function of a runner’s core is not to flex the spine, so why would you train it that way?

Visualize the core as a group of muscles surrounding the torso, providing structural integrity to the lumbar spine and pelvic girdle. When running, the core provides dynamic postural control to minimize excessive movement in the torso and pelvis while the hips and legs propel the body forward. The group of muscles also has to resist and control the rotational torque that the legs and hips apply to the upper body. Core-stability training can improve this function and make runners more efficient.

The gluteals also play an important role in the running stride. For example, the gluteus medius functions to maintain pelvic stability when standing on one leg. A lack of gluteus medius strength allows the pelvis to drop, reducing stride efficiency and running speed. Weakness in the gluteus maximus and overdeveloped hamstrings can also pose problems for runners. This muscle imbalance can lead to hip issues or hamstring strains, which would put a halt to your training.

Everyone knows planks and side planks but few have seen their progressions. Add these advanced core stability and gluteal strengthening exercises throughout your training week to strengthen your abs and to keep you injury free.

Key training points to remember:

 
Maintain neutral spine by pretending to brace for a punch. This light contraction will ensure the correct posture is maintained. Don’t hold your breath during the exercises – take smaller more frequent breaths. Keep your chest out and pull your shoulders toward your hips as you maintain the normal curve in your thoracic spine.

For the exercises, read the rest of the article on Canadian Running HERE.

photo credit: kaneda99 via photopin cc

I had virtually no real experience using weights and felt intimidated going gyms. I avoided gym-goers using free weights, especially when hearing that loud crash, as they would drop weights to the floor. I thought this was to show everyone around them that they owned that area and that I shouldn’t go anywhere near! So I guess I just wanted to learn how to lift weights safely in a gym environment.

I spent over 18 years in the British Military, so I got to use some nice gyms. 99% of my time and experiences in those gyms was spent doing cardiovascular workouts, because I could just jump on a treadmill, plug in my head phones and do my own thing! JKC is different, because they have given me the confidence to use free weights and equipment that I had feared for years. Their demonstrations and knowledge is impeccable and I thank them for their continuous belief and support they show me at every session.

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 came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

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!

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