Training Plan – Avoid Injuries at the Gym

Dynamic Warm-Up, Pre-Run Warm-Up, Running Injuries, Strength Training, Stronger Runner

Jon-Erik Kawamoto, Personal TrainerThe strength and conditioning program of a distance runner is an essential part of any training plan when it comes to staying injury free and maximizing running performance. But it isn’t as easy as just going to the gym and banging out reps on the leg curl machine. The program should focus on correcting muscle imbalances and fixing incorrect movement patterns, while improving overall strength and explosive power. Distance runners will also benefit from performing explosive exercises in the same manner as sprinters.

A recent article in the Scandinavian Journal of Medicine and Science in Sports describes the effects of adding strength training to highly trained endurance athletes. They suggest that muscular and neuromuscular adaptations played a critical role.

Read more HERE.

cas dyke

Cas Dyke

Personal Strength Training by Thomas King

I started training at JKC in 2016 because I had built up a number of muscle imbalances from old injuries and activities like rock climbing which had led to some really bad posture and mobility issues. On top of that some friends had convinced me to sign up for a half-ironman. Working with Jon and Thomas was a way to pull my body back into alignment and make sure it wouldn’t fall apart during my race. The staff at JKC pride themselves on continuously advancing their knowledge, which leads to new and inventive way to address problems, old and new. I got my Dad to start training here and recommended JKC to all looking to improve their strength and fitness.

Stephanie Hartery

Personal Strength Training by Jon-Erik Kawamoto

I’ve always been a gym rat, but was getting tired of the same ol’ routine. My better half was attending JKC and encouraged me to try it out. My favourite part of JKC is that is isn’t a gym – it’s a community. Jon and Thomas are awesome, and I love that every time I go I know who’s working out with me and we can socialize while working on our health. Everyone is supportive, encouraging and genuinely looks out for one another. It’s an upbeat and positive experience and I can honestly say that I look forward to each and every workout.

lisa jumping onto a box

Lisa Dobbin

Personal Strength Training by Jon-Erik Kawamoto

JKC was recommended to me by a fellow runner. I was experiencing injuries, and feeling weak and fragile. When I started with JKC, Jon asked me about my goals and my focus. I wanted to concentrate specifically on running, and preventing injury. Jon developed a program for me that has enabled me to focus on my form and strength and has been flexible enough to enable me to train for many different races. I have been training with JKC for six years, and during that time I have enjoyed Jon and Thomas’s expertise in a very warm and supportive atmosphere.

Emily Noble

Personal Strength Training by Jon-Erik Kawamoto

I recently visited Newfoundland for one month, and was looking for a good place to train while I was there. Jon and the team at JK conditioning really took the time to assess what I already knew, and set achievable goals for the time that I had with them. The gym was such a great place to push yourself. It had everything you needed, but more importantly it had a well organized, very knowledgeable, and really motivating group of trainers to push you at each workout. Not to mention a really nice group of other members who also motivated me to go that little bit further. I would highly recommend the gym to anyone who has a goal and wants to find a place to help them achieve it.

Darrin Goulding

Personal Strength Training by Jon-Erik Kawamoto

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