injury prevention for runners
Being a strong runner takes more than just logging in the miles every week. It takes hours of dedication doing the supplemental work, which usually involves massage and chiropractic appointments; self massage (self myofascial release) and trigger pointing; various exercises to strengthen the feet, hips, core, and legs; stretching sessions and maybe some yoga; and lastly maybe some contrast bath therapy or walking around your house in compression gear, hoping to speed up recovery.

What ever your “supplemental” work ritual entails, make sure it adds to the bottom line: making you a faster, more efficient, stronger runner.

Build a foundation of strength so your body can handle all the miles.

Remember, you get what you train for. So, running more miles per week or adding in more intense running workouts will make (should make you) a faster runner, to a point. However, sometimes, doing more for the sake of doing more isn’t always a good idea. Every runner is different, but there will be a point where your body will start to feel little niggles from all the pounding. Supplementing your running with strengthening-type exercises should build a more resilient body, capable of handling the pavement. So, challenge yourself by adding in more miles per week or running at a higher intensity a few times per week, but for the sake of your season, add in strength and core training accordingly.

Everyone has a different vision of what type of weight lifting runners should do, whether it’s high rep sets with minimal breaks to low reps with heavier loads and longer breaks. Some think a leg press is better than a squat, while others think a knee extension hits the quads better than a lunge (yes, it burns more, but isn’t optimal). Also, some have no idea, and that’s why you’re reading this blog. I want you to use StrongerRunner.com as a resource for making you a stronger runner (duh!).

I won’t get into the details in this post about what exercises to do and what not to do. Here’s a post where I discuss some great lower body exercises for runners and here’s another where I discuss some of my favourite core exercises for runners.

Remember, build a foundation of strength so your body can handle all the miles.

Run strong and have a good run today,

-Jon

photo credit: ericmcgregor via photopin cc

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

I started training at JKC in 2016 because I’ve always had upper back issues that became aggravated through work. I sought out other training and physio, but experienced little to no results. A client of mine happened to be coming to JKC for a similar issue and highly recommended it. I have had great success and haven’t looked back! I always feel like I’m getting programs tailored to my needs and I’m never bored. I’m 30 weeks pregnant now with my second child and have been able to workout through both pregnancies here at JKC. Even on my least mobile days, I felt safe to workout because my programs were specifically modified for my needs.

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.

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.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

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