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The kettlebell is a great addition the runner's toolkit. These six exercises will help you to build stronger muscles and make you a more efficient, injury-free runner
When it comes to running equipment that will give you the most bang for your buck, few items trump the kettlebell. They train and improve strength, endurance, flexibility and balance. Unlike static weights machines, kettlebells have an offset centre of gravity, which presents a stability challenge – and that makes your core work even harder.
There's plenty of research backing up the efficacy of kettlebell exercises. A study by the American Council on Exercise found healthy, relatively fit participants who did two hour-long kettlebell exercise per week for eight weeks improved aerobic capacity and dynamic balance, and increased core strength by a whopping 70%.
Another benefit of kettlebell training for runners is its ability to provide a low-impact cardio workout. Performed as part of the a circuit, the below exercises will not only fire-up all the key running muscles – glutes, hips, hamstrings, quads – but also work your heart and lungs.
This workout also includes both push and pull exercises for the upper body. This is important because a strong back and full shoulder mobility play a key role in efficient running form. Because if your shoulders slouch, this in turn drags your arm swing forward, which then affects your hips and feet. The common result? Over-striding.
The other practical benefit of kettlebells for runners is that they come in a variety of weights and can be easily stashed away, or stored in an outside space, making them the ideal piece of home workout kit. So, what are you waiting for? Let's get into the swing of things...
Sumo squat with upright row
Why? Updated: 06 October 2022.
How? Feet shoulder-width apart, hold the kettlebell waist-high with both hands, shoulders back and abs pulled in. Keep your head up. Inhale to squat, bringing the kettlebell to the floor. Exhale and come up, raising the kettlebell to your chin
Most runners have strong hamstrings and quads – at the expense of other muscles. “Kettlebells activate abs and glutes, while bringing the upper body into play,” says trainer Rosaria La Pietra (pilatesk.co.uk). Try twice-weekly kettlebell sessions on rest days. Start with three sets of 12 reps for each exercise. Begin with a 4kg kettlebell.
Plank with arm row
Why? It strengthens the abs, delts and stabiliser muscles, improving balance and posture.
How? With hands on the floor, raise your body to the top of a press-up or high plank position. Inhale and lift the kettlebell to the side of your ribcage with your left hand. Exhale to lower. After six reps, repeat with the other arm.
Two-arm swing
Why? This exercise mobilises joints, gets the heart rate up and sets off a firing sequence through the posterior chain of muscles, especially the glutes.
How? With feet shoulder-width apart, lean forward from the hips and hold the kettlebell between your legs. Swing the kettlebell forward to chest height. Exhale and lower to the
start position.
Shoulder bridge
Why? It’s a great workout for the glutes. Fitter runners can intensify the exercise by holding one leg in the air.
How? Lie with bent knees, feet together. Holding the kettlebell base, bring arms up and over the chest. Exhale, pull abs in, squeeze glutes and roll hips off the floor. Hold for eight breaths, and come back down on the exhale.
Triceps extensions
Why? This counteracts the hunched spine and internally rotated shoulders that often afflict runners.
How? Keeping your back straight, lift the kettlebell over your head. Inhale, bend your elbows and lower the kettlebell back behind your head. Exhale and return the kettlebell to the start position.
Warrior windmill
Why? Racing has never been safer for cardiac health.
How? Hold the kettlebell in your left hand. Open your legs wide and bend your right knee. Bring the left arm up over the shoulder. Straighten your body, keeping your left arm in position.
Racing has never been safer for cardiac health
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Updated: 06 October 2022
Updated: 06 October 2022
