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.

I came to JKC through recommendations from my peers from lululemon. As a current ambassador, I’ve been introduced to legacy ambassadors, like Jon, and I knew a bunch of other people from the store were working out here so I wanted to give it a go. I often dread lower body workouts so I started coming here to do legs. I’ve had such great progress that I now come twice a week— and, I no longer hate leg day!

I’ve never experienced this sort of hybrid between group workouts and personalized service. Many group strength training services offer a sort of one-size-fits-all workout for the general population, which has never been of interest to me, because I want my workout tailored to my needs! I LOVE that you can be in a group setting while doing your own personal program; I love the camaraderie and community at JKC, and, I’ve seen incredible results thus far! Jon is always so attuned to what I need.

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix 

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 am 62 years young and I started training with Jon in 2013. I originally came to join JKC as a recommendation from other family members that were onboard with Jon. Their enthusiasm for the gym experience was quite evident.  I was not to be outdone, so I decided to join as well. JKC, in my mind, certainly stands out from the crowd. I feel it’s a combination of the skill and passion the coaches have for their job and their clients. Each client is treated with the upmost respect and given time to explore their fitness journey without any pressure. JKC is certainly not a cookie cutter gym.The coaches customize your fitness program to suit your needs and your fitness level. This certainly makes sense because no two clients are alike.  This is where JKC excels! Jon, Thomas, and Craig keep the atmosphere at the gym light, but productive. A great combination that obviously works and makes the clients want to come back. Lastly, the camaraderie at the gym is everything. Meeting likeminded people who make you feel you are not alone in your fitness journey is everything.

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