Hi Jon-Erik,

Me and my wife love your website!  We read “Butt it Out” in Canadian Running that you wrote and wanted to start adding in strength training to our running program.  We run with the local running store running group but don’t feel that’s enough to help us finish a half marathon we are training for.  We went to the gym a few times this year (also it’s our new year’s resolution) and used machines like the one where you straighten your legs with the pad on your shins and the one where you curl your legs with the pad on your calves.  Are we making use of our time in the gym?

Thanks and keep up the good work!

Danny and Amanda

Thanks for your question.

The exercises you described sound like the leg extension machine and hamstring curl machine.  I’ll give you an A for effort but I wouldn’t recommend those exercises to runners.  Actually, I wouldn’t recommend those exercises for any athletes – the only sport that I would attribute those machines to is body building.

Machines in general have traditionally been deemed as safe and beneficial to people who don’t have much exercise experience.  In my humble opinion, machines can sometimes be dangerous because the range of motion, even though usually linear, can be awkward or too extreme for someone depending on the machine’s set-up or his/her limb length.  Studies have shown excess and unwanted knee joint stress from the leg extension machine – just an example of how a machine can be harmful.

It will be far more effective and beneficial for you to stand on stable ground and perform double and single leg exercises.  Exercises such as split squats or reverse lunges are great for beginners.  Not only will you develop functional leg strength but you will also challenge your balance and develop single leg hip stability => this will help prevent lateral knee pain and ITB syndrome.

Also, you don’t run sitting down, so why would you strength train sitting down?  Other machines like the hip adductor/abductor machine or the standing hamstring curl machine should also be avoided.

Some people ask me if they can use the leg press machine or incline leg press machine and my response is always the same => learn how to double leg squat below parallel without lifting your heels off the ground while keeping a neutral lumbar spine.  If you can’t, dynamic mobility drills will be an important part of your program. Once you can achieve that, develop strength through that full range of motion.  Here’s a version called the Goblet Squat that I will be featuring in my next Canadian Running magazine article.

So the bottom line: No lower body machines for runners.

Thanks for reading and continue to RUN STRONG.

-JK

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.

I originally joined JKC because I was anxious about passing out and embarrassing myself since I hadn’t weight trained in a while and I’d hoped to find somewhere sympathetic. My husband @terry_hussey had been training at JKC and his success there made me miss the achievement you feel from a good workout. I went to meet Jon and immediately knew it was going to be a safe space for me. I was never judged for the fears I had and where I was starting from. Jon and Thomas made sure to check on me often, and found a way to challenge me but make me feel secure at the same time, and Terry and I were able to book sessions together, so working out became a shared win for us!

JKC is different from other gyms because of the personal growth you have outside JKC (the sessions inside JKC creates a great positive feedback loop!). You gain self confidence, learn how to show up for yourself, meet a community of newfound friends, and get the support of your trainers who are behind you 100%. I’ve left a scattered workout so proud of myself I’ve honestly shed a tear in the car on the drive home. JKC is the mental health relief valve I need to stay positive, and keep my anxiety and health related fears at bay.

cas dyke

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.

Kathryn Sparrow

Nutritional Coaching by Julia Howard

From my initial consult with Julia, she was professional and knowledgeable as both a Registered Holistic Nutritionist and athlete. She was interested in my nutrition and fitness goals and the development of a plan that would set me up for success.

Julia designed weekly meal plans that were complete with recipes and shopping lists. The food choices were nutritious, easy to prepare, and ensured that I felt well nourished and energized throughout my training and non-training days. Not only do I feel leaner and more fit, but I have more energy and I feel much more in tune with my body and food choices. Julia really helped me put everything in place so I can continue this process going forward- I cannot thank her enough!

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.

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