JKConditioning personal training“No more boring crunches!” It might sound like an infomercial on late-night TV, but it’s true: crunches and sit-ups don’t do much for the runner. Sit-ups and leg raises can potentially overwork one of the deep hip flexor muscles and they also place high compressive loads on the lumbar spine. These exercises don’t just train the core ineffectively; they may also damage the back at the same time. Traditional exercise programs have always incorporated trunk flexion (sit-ups) and extension exercises, while ignoring lumbar stability.

Also known as core stability, lumbar stability is the ability to resist unwanted or unnecessary motion in the trunk and hip regions. To a runner, this means upper- and lower-body running economy. When running, your core muscles are driven by reflex behaviour, but it can be altered by poor articleure, lack of mobility and flexibility, improper movement patterns, muscle strength imbalances or an insufficient warmup. A lack of core stability can cause head-bobbing, rounded shoulders, excessive arm swing and increased lumbar lordosis – inward rounding of the lower spine. Improving your core stability will improve your running economy and thus boost running performance. Core training can also:

  • – Reduce your risk of injury and contribute to achieving optimal lumbo-pelvic alignment
  • – Improve your sense of balance
  • – Lead to greater power generation
  • – Stabilize the torques created by the swinging arms and propelling legs, termed “dynamic stability”

Anti-rotation exercises

 
Cue anti-rotation training – also known as core conditioning, lumbo-pelvic stability training, core training or ab work. Runners need to think about the function of the abdominal muscles when deciding what core exercises to perform. Functional abdominal exercises should stabilize the spine and maintain lumbo-pelvic alignment. Think control rather than quantity. Control is the most important aspect of stability training and it is related to muscle recruitment patterns, timing and muscular endurance. Learning how to brace with a neutral spine will help you maintain the correct anatomical alignment of the lumbar spine because of the shape of the vertebrae and discs.

A neutral spine

 
Bracing the abdominal wall involves tightening all the abdominal muscles surrounding the torso to create 360 degrees of stiffness. Only a slight contraction is necessary to protect and stabilize the lumbar spine and you should be able to breathe while maintaining the brace. Picture attempting to prepare the torso to receive a punch – your abdominal wall does not hollow in or push out, rather the muscles just contract to form a stiff wall around your waist. Keep in mind the abdominal muscles are just a component to full body stability, running performance and health. Appropriate hip and upper back mobility training is important, as is gluteal strength. When strength training, such as performing squats, lunges or other single leg exercises, you should be “braced” to protect your lumbar spine. The exercises do not have to be ab-dominant to train your core.

Stand your ground

 
Many runners believe that training on unstable surfaces such as Swiss balls or Bosu balls challenges their core and helps improve running performance. In reality, performing exercises on unstable surfaces has been shown to offer no improvement in running economy, articleure or performance. Doing lunges onto a Bosu ball actually impedes strength gains, since it lowers the force output.

To read the rest of the article, please go to Canadian Running HERE.

My initial goal was to find qualified personal training services in a personalized small gym setting. I have never been a fan of large gyms. JKC offers a friendly, happy gym experience that motivates me to strive for bigger and better results every week. Jon, Thomas and Craig are genuinely talented and always excited to celebrate everyone’s success.

I have a passion for challenging myself to achieve or beat goals. My favourite memories take me back to greater wins than I ever imagined with deadlifts and after a lot of determination and hard work, being able to do multiple chin-ups. Training at JKC has been one of the best experiences of my life – thank you for your commitment to helping me stay fit!!💪🏼😅

I’m 29 and I just had my 3rd Liftiversary 🥳 at JKC. I chose to train here because of the great word on the street and the fact that at lululemon, we’re encouraged to support our local community. My day-to-day routine is very busy, and I love showing up and having to think very little about my workout. The vibes are always good, my music choice is usually accommodated, and the bys are incredibly supportive and compassionate, helping me reach my goals (even when I had a broken hand). I also get to be my weird self, and am embraced fully.

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!

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.

sumo deadlift

I had always wanted to start lifting weights and get stronger, but didn’t know where to start. I was looking not just for a gym, but for training on proper technique to prevent injury and a program designed for my specific goals. I also wanted a fun and supportive atmosphere to keep me coming back. JKC delivered on all of this and more.

Jon and Thomas have a wealth of knowledge that help their clients get the most out of their time in the gym. Programs are continuously modified to keep the workouts challenging. Even through everyone’s program is unique, you always have the coaches and other clients cheering you on and pushing you to achieve new bests.

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