JKConditioning T-shirtUnstable surface training has become a common sight in the strength and conditioning realm. With the popular concept of core stability, you see more and more runners training on exercise balls, Bosu balance trainers and balance discs. Runners often mistakenly believe that this type of training will incorporate greater core activation while simultaneously developing strength. Unstable-surface training has been used successfully to rehabilitate injuries, such as the common ankle sprain, but does this type of training also benefit the healthy runner?

Stable vs. Unstable

 
Runners who strength train using a combination of resistance training, core stability exercises and plyometrics (jumps) have shown improvements in running economy, race performance and a reduced injury risk.

But not all exercises are equal. Free weight exercises performed on a stable surface rather than an unstable one appear to be more transferable to athletic performance, as trunk activation in stability ball exercises may not provide enough stimulus to increase muscular strength. One study found that after six weeks of stability ball training, subjects’ core stability improved, but running performance – as measured by V02 Max, velocity at V02 Max and running economy – showed no statistically significant changes. Other studies have shown that leg exercises performed on unstable surfaces lead to a reduction in force output, rate of force development and range of motion. In terms of stimulating strength gains, there doesn’t seem to be a benefit for a healthy runner to perform resistance exercises on unstable surfaces.

When to Wobble

 
If you’re suffering a lower limb injury, strength training on an unstable surface can help. But if you’re healthy, focus primarily on free weight exercises and plyometric drills to develop strength, power and core stability. To further reduce injury risk, add in balance board exercises to your existing strength-training program, but the focus should be on stable-surface multi-joint exercises that work multiple muscle groups. You can challenge core stability by holding one dumbbell on your shoulder instead of holding two to at your sides while you lunge.

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

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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 started strength training at JKC in the Spring of 2021. I am in my 60’s but happy to say I feel much younger since joining this gym. I joined JKC upon the advice of a doctor. I went through some difficult medical issues last year, that’s when one of my doctors recommended strength training at JKC. I have been physically active most of my adult life but mainly running and completed many road races as I am a distance runner. Strength training has definitely benefited me by increasing my stamina and energy. It sure has enhanced my recovery over the past year. I have the added benefit of becoming a stronger runner as well.

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.

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!

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

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