JKConditioning T-shirtUnstable surface training has become a common sight in the strength and conditioning realm. With the popular concept of core stability, you see more and more runners training on exercise balls, Bosu balance trainers and balance discs. Runners often mistakenly believe that this type of training will incorporate greater core activation while simultaneously developing strength. Unstable-surface training has been used successfully to rehabilitate injuries, such as the common ankle sprain, but does this type of training also benefit the healthy runner?

Stable vs. Unstable

 
Runners who strength train using a combination of resistance training, core stability exercises and plyometrics (jumps) have shown improvements in running economy, race performance and a reduced injury risk.

But not all exercises are equal. Free weight exercises performed on a stable surface rather than an unstable one appear to be more transferable to athletic performance, as trunk activation in stability ball exercises may not provide enough stimulus to increase muscular strength. One study found that after six weeks of stability ball training, subjects’ core stability improved, but running performance – as measured by V02 Max, velocity at V02 Max and running economy – showed no statistically significant changes. Other studies have shown that leg exercises performed on unstable surfaces lead to a reduction in force output, rate of force development and range of motion. In terms of stimulating strength gains, there doesn’t seem to be a benefit for a healthy runner to perform resistance exercises on unstable surfaces.

When to Wobble

 
If you’re suffering a lower limb injury, strength training on an unstable surface can help. But if you’re healthy, focus primarily on free weight exercises and plyometric drills to develop strength, power and core stability. To further reduce injury risk, add in balance board exercises to your existing strength-training program, but the focus should be on stable-surface multi-joint exercises that work multiple muscle groups. You can challenge core stability by holding one dumbbell on your shoulder instead of holding two to at your sides while you lunge.

To read the rest of the article, please go to Canadian Running HERE.

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.

JKC was recommended by a previous trainer who followed Jon online. He thought Jon’s approach to training was excellent. JKC employs well educated trainers who are very particular about technique and form. I have never injured myself because the trainers know what they are doing. They can always answer any questions I ask about my training. As well the trainers are friendly contributing to a relaxed and friendly atmosphere at the gym.

I heard somewhere that achieving your health goals is determined largely by what you do in the kitchen. I am grateful to have found Julia who brought direction and accountability to this most important piece for me. Having Julia in my corner has brought me confidence and certainty that I am on my way to achieving my goals. I highly recommend her if you are serious about making a change and feeling better about your health.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

lisa jumping onto a box

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.

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