Personal & Athletic Training in St. John's, Newfoundland

Archive for the ‘Running Injuries’ Category

Is Your Body Made For Running

Is Your Body Made For Running

I ran competitively for 9 years. I raced distances from the 800m on the track to 10km on the road. Known for it’s high incidence of overuse injuries, the running daemons got me twice – once I rolled my ankle (3rd degree sprain; obviously not an overuse injury) and another time I had IT Band ..read more..

3 Lunge Variations Most Runners Don’t Do

3 Lunge Variations Most Runners Don’t Do

Everyone knows how to do a basic lunge; these three variations take it to the next level. For the most part, running takes place in what’s called the sagittal plane — think forward and back. However, there is a lot more going on than catches the eye. A tremendous amount of stability and control has ..read more..

How to Perfect Your Running Form

How to Perfect Your Running Form

I did a short interview with The Bodycast podcast the other day about achieving your perfect running form. Check it out – it’s episode 8. Link HERE.                  

Tips for an Injury Free Season

Tips for an Injury Free Season

Make sure to check out my feature injury prevention article in the February issue of Runner’s World magazine. This is my debut in Runner’s World and I’m super proud to share this with you. For videos of the exercises/drills, check out this LINK. Run Strong. -Jon      

3 Ways Runners Can Stay Injury Free

3 Ways Runners Can Stay Injury Free

It’s difficult to get runners in the gym. However, numerous studies show improved running performance and reduced injury risk when runners include strength and/or plyometric exercises to their endurance program. Most fear that if they lift a weight, they will instantly turn into the Hulk, which couldn’t be further from the truth. Let me see ..read more..

A Foundation of Strength

A Foundation of Strength

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 ..read more..

A 6-Phase Functional Warm-Up Protocol for Runners

A 6-Phase Functional Warm-Up Protocol for Runners

Traditionally, we’ve been told that static stretching is an effective method at preparing our bodies for exercise, reducing our risk for injury and improving joint flexibility. Sounds great right? We’ve been doing this for years – go to any gym or track today and you’ll see runners and trainees stretching their hamstrings on a bench ..read more..

Training Plan – Avoid Injuries at the Gym

Training Plan – Avoid Injuries at the Gym

The 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 ..read more..

Natural Running

Natural Running

The idea of barefoot running is not new – back in a Running Times magazine issue in July/August 2002, Pete Pfitzinger wrote “You can strengthen your feet and ankles by using them as they were designed to be used. Take off your shoes and let your feet move on natural surfaces. When you walk or ..read more..

Minimalist Running Talk at The Runner’s Den

Minimalist Running Talk at The Runner’s Den

A few weeks back, I participated in a Health Talk with a few other health care professionals in Port Moody. It was hosted by the Runner’s Den, which is a specialty running store that used to sponsor me when I was competing. I answered questions on strength training and core stability training and it’s application ..read more..