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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’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.

I’m 35 and I started at JKC in November of 2019. I was coming off the win of the Royal St. John’s Regatta in 2019, and our crew was chomping at the bit to be stronger and faster for 2020. The reputation of JKC leached into our group and away we went! Unfortunately the regatta was cancelled due to COVID-19, but I just loved JKC so much I stuck around. JKC is different from other gyms because the level of experience the team has is unparalleled. Jon, Thomas and Craig all mesh well together and mentor me in a way that I know they love what they do and are genuinely excited to guide me towards my goals (and beyond). I really enjoy the atmosphere, the sense of community and all the positive vibes that I experience in every session. There’s never a time I don’t want to go because I’m motivated by the team’s coaching style and I get results.

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A few of my wonderful friends and colleagues recommended JKC. I was told by one colleague that “It’ll be the best thing you ever do for yourself” and she was right! To be honest, I didn’t have much experience in any gym setting. And NO prior weight training experience. It was always so overwhelming! But from the first day, nothing was intimidating about JKC. Each workout is set up just for me, and with my specific skills and goals in mind. There are no stupid questions, you learn as you go, and what I really love, I always feel included and important, regardless of my skills/experience.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

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