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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 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.

I had been struggling with work-life balance resulting in not exercising or playing hockey as much as I had been doing in the past. In addition to being out of shape, I was starting to experience some back/shoulder issues and realized I needed to make some changes. Around this time, a friend (who was also a client) recommended JKC and that’s when I started!

You really feel part of a community where everyone is welcoming and supportive. You get a program that is designed specifically to achieve your goals, with the ongoing coaching, progress tracking and support required to achieve them. The JKC team are very knowledgeable about fitness and conditioning, and very engaging with everyone to answer questions or discuss anything and everything training related. I also like the flexible scheduling and gym times that work for my schedule (I like early mornings and evenings).

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.

A few years ago, I pinched a nerve in my neck which led me to be stationary as any form of movement would cause extreme pain. During this time, my fiancé (Sean) started at JKC and loved it!! Once I overcame the nerve issue, Sean spent a long time trying to convince me that JKC is exactly what I needed to safely start working out again (I’m slightly stubborn and was super scared of re-pinching the nerve). Long story short, Sean was right… as much as I hate to admit it!

I never had luck at gyms, if it started to hurt I would call it a day. At JKC that is not an option, as Jon & Thomas will push you to finish the workout, whether you want to or not! Working out in a group setting is also a big benefit of working out at JKC, if you’re not feeling motivated you can simply feed off of someone else’s energetic vibes.

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