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.

trap bar deadlift

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.

I’m 30 — started at JKC Aug 2016. I moved to NL to open lululemon and we chose Jon as one of our store’s ambassadors, did one workout and have raved about it ever since! The JKC team can adapt a workout no matter what the situation — injuries, new goals, you name it! The trust and expertise can’t be matched!

After my children were born, I was completely out of shape. I had been active before my first pregnancy in 2008. I saw a post on social media about a charity event that was hosted at the gym. It prompted me to check out the JKC website. I was immediately impressed by the professional content and decided to give it a try. The professionally crafted and uniquely tailored work outs, as well as the sense of accountability and commitment that they foster. I have not missed a workout since joining – contrary to other experiences I have had when purchasing gym memberships. The flexibility of booking and rescheduling workouts, made easy by an online app, also contributed to my success in meeting my fitness goals.

I enjoy every session, working out with Jon, Thomas and Craig, as well as the “JKC Community”. Anytime someone achieves a personal best, I enjoy the celebration and support everyone gives each other. For me, I fondly remember achieving personal bests on bench press, chin ups and the sled push, in particular.

I’m 40 years old & started training at JKC in 2015. The gym I was working out at closed and my husband recommended JKC. JKC meets you where you are in your fitness journey and tailors the work to help achieve your goals. I’ve trained with Jon & Thomas pre pregnancy, while pregnant and now post baby and they have helped me enormously to stay fit through all life phases.

I joke with the guys often that I’ve seen no change in my fitness level since joining the gym, but the reality is I’m in far better shape at 40 than I ever was at 30 thanks to them.

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.

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