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.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

Courtney Sharpe

Nutritional Coaching by Julia Howard

For the past two months I have worked with the JKC team and have never felt better! In addition to a personal fitness plan, JKC’s holistic nutritionist, Julia, worked with me and around my busy schedule to educate me on healthier food options and meal planning. I maintain a daily food log which Julia reviews and provides feedback on and we also have weekly chats to discuss my nutritional goals and potential improvement areas. Julia also helped me to identify and work around dietary constraints which have caused digestion issues for years!

Julia and the rest of the JKC family have helped me get my confidence back! I love starting my days with a good sweat and a healthy breakfast. I understand what foods make me feel my best and my body is well on its way to becoming more lean, fit and happy! I would totally recommend Julia and the entire JKC team!

I originally chose JKC to help me rehab following back surgery. JKC was the first gym where a trainer took the time to help me identify my goals and tailor my workouts to achieve them in a safe and doable manner. 🏋🏼 Jon & Thomas are both highly professional and knowledgeable. 👨🏼‍🎓 With their guidance and informative explanations 🗣 they have enabled me to reach my ever evolving goals. At JKC I’m guaranteed fun 😆, interesting 🙃 and diverse workouts, with Jon & Thomas forever supportive and encouraging. 👏🙌👍👊

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 heard really good things about it from my sister, and I could see the positive results she was getting.  I needed to do something.  I was overweight, depressed, and recovering from a back injury.  I had reached a point where simply getting up out of a chair was becoming difficult.  I knew that if I didn’t do something about it my senior years would be very burdensome to the people close to me.  I’m so glad I did!  After just a few weeks my day-to-day pain was drastically reduced, and my mobility increased. I had the confidence to try sea kayaking, and I now play ice hockey twice a week!

The key difference is the expertise.  The trainers know the gym equipment and the exercises, but they also have degrees in kinesiology, and can apply what they know to your workout.  As someone who was in poor physical condition starting out, I was worried about hurting myself.  Previously I tried an outdoor weekly bootcamp and injured my knee by pushing too hard.  The trainers at JKC constructed a program that started at the right level for me, evolving it as I grew stronger and more fit.  I feel well looked after.

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