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’m 36 Years Old and started with JKC in 2013. In the past I’d often have motivated spurts of a gym routine but they would usually only last a month or so. It’s pretty easy to press the snooze button at 530 am when there’s no one waiting for you. The fact that the guys are always on time/prepared and motivated for your session adds a level of accountability to your shoulders to “get out of bed” and bring your best effort each time. From the pressure free trainers to the camaraderie that you create over time with the individuals you’re working out with, JKC is able to offer an experience many other gyms cannot.

I’ve always struggled with both my weight and anxiety throughout my life. As a writer you live a pretty sedentary lifestyle filled with both realistic and unrealistic deadlines, so I needed something to get me off my butt and to get me moving. JK has been a godsend during this past year and a half in particular. The pandemic has been tough, but workouts with both Thomas and Jon have really helped reduce the stress and strain of a global pandemic, and added an anchor of normalcy back into my life — which has been worth its weight in gold.

JKC has created an incredibly inclusive environment that’s filled with all kinds of supportive folks from all kinds of different backgrounds. For folks like myself, being surrounded by people with such athletic ability can be intimidating in most gyms. It can actually be a deterrent, and it sometimes has been for me. But, at JKC it’s far from that — it’s inspirational. Everyone supports one another. Which is something that’s not easily found in this day and age, inside of a gym or out. Not to sound like a total cheeseball here, but it really feels like a family.

I chose JKC because I row/coach teams in the St. John’s Regatta and was looking to add strength training to our program. My wife is also running friends with Julia, so I got to meet Jon a few times and heard lots of good things. I like JKC over other gyms because of the level coaching I receive and the gym atmosphere. The energy in the gym helps me through the tough workouts.

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!

Tara Rector-Whelan

Personal Strength Training by Thomas King

I started at JKC after a good friend recommended it to me. She had been coming for about a year and I was envious of her great results. I felt sluggish after failing to motivate myself with various home workout routines. I love the fun and relaxed atmosphere at JKC. It’s such a comfortable gym space and I enjoy knowing so many of the people I work out with. Jon and Thomas make an effort to introduce everyone to each other and with all the joking around,  it starts to feel like a family. Not to mention the awesome results. I’ve always liked to run on a treadmill but I’ve never had the drive to lift weights on my own. Going to JKC makes me accountable which was what I really needed. I feel so much stronger and healthier than I did 4 years ago when I started.

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