Hey there, runners! If you’re over 35 or 40 and looking to take your running performance to new heights while dodging pesky injuries, you’ve got to give kettlebells a try. These funky cast-iron weights with handles might look a bit odd, but trust me, they’re a game-changer for runners of all ages and levels.
Now, I know what you’re thinking – “Why on earth would I need to lift weights when I’m already running my heart out?” Well, my friend, kettlebell training isn’t just about bulking up. It’s about building functional strength, improving your balance and stability, and making you a more well-rounded athlete. And let’s be real, as we get older, it’s even more crucial to focus on these areas to keep ourselves injury-free and running strong. [1]
The six best kettlebell exercises for runners
So, let’s dive into some killer kettlebell exercises that’ll have you feeling like a superhero on the roads or trails.
- The kettlebell swing
This bad boy is the king of kettlebell exercises for runners. It works your entire body, from your legs and core to your backside (yes, that’s right – your glutes and hamstrings get a serious workout too). The swing not only builds power and strength but also helps you develop that all-important hip drive for efficient running form. [2] Here’s how you do it: Stand with your feet shoulder-width apart, holding the kettlebell with both hands in front of you. Hinge at the hips, pushing your butt back while keeping your back flat and core engaged. With control, swing the kettlebell back between your legs, then explosively drive your hips forward, allowing the kettlebell to swing up to chest height. Let it swing back, and repeat. It’s like a high-powered hip thrust, but way more fun! - The goblet squat
This move is a must for building strong, stable legs and a rock-solid core – two things that’ll help you avoid common running injuries like runner’s knee or IT band issues. [3] Grab a kettlebell and hold it close to your chest (hence the “goblet” name), then squat down, keeping your chest upright and your knees tracking over your toes. It’s like doing a regular squat but with the added challenge of holding that weight in the goblet position. - The kettlebell deadlift
If you want to build a powerful backside and protect your lower back from the rigours of running, the kettlebell deadlift is your new best friend. This move targets your hamstrings, glutes, and lower back muscles, which are crucial for generating power during your running stride and absorbing impact forces. [4] Start with the kettlebell on the ground, hinge at the hips (no rounding that back, folks!), grip the bell, and stand up tall, driving through your heels. It’s like picking up a heavy object off the floor, but way cooler and more functional. - The farmer’s walk
Ever tried walking while carrying heavy groceries? Well, the farmer’s walk is like that, but way more badass. Grab a kettlebell in each hand and walk like a boss, keeping your core engaged and your posture upright. This exercise will challenge your grip strength, core stability, and overall conditioning – all essential components for running strong and injury-free. - Kettlebell halos
Running isn’t just about your legs. Having good upper body mobility and shoulder stability is crucial too. That’s where the kettlebell halo comes in. Hold the bell at chest level and rotate it in a circular motion around your head, keeping your core tight and your eyes focused forward. It’s like giving your upper body a nice, juicy stretch and workout all in one. - The renegade row
Imagine doing a plank, but with the added challenge of rowing a kettlebell. That’s the renegade row – a move that’ll light up your core and upper body like nothing else. Get in a high plank position with your hands gripping the bells, then row one arm at a time, keeping your body in a straight line and your core braced. It’s like combining a hardcore core exercise with a row, and it’s absolutely killer for runners.
Conclusion
Now, I know these exercises might sound a bit intimidating at first, but trust me, once you start incorporating them into your routine, you’ll wonder how you ever ran without them. Not only will you build functional strength and power, but you’ll also improve your balance, stability, and overall athleticism – all crucial components for running like a boss and avoiding those nagging injuries that can sideline you.
The best part? You don’t have to spend hours in the gym to reap the benefits of kettlebell training. Just a few focused sessions per week, combined with your regular running routine and some mobility work, and you’ll be well on your way to becoming a kettlebell ninja and a running machine.
So, what are you waiting for? Grab a kettlebell (or two) and get ready to unleash your inner strength and power. Your running self will thank you, and you might just find yourself catching a few admiring glances at the gym too. After all, there’s nothing quite as badass as a runner with a killer kettlebell swing.
References:
- [1] Sayers, S. P., & Gibson, K. (2010). A comparison of high-speed power training and traditional slow-speed resistance training in older men and women. Journal of strength and conditioning research, 24(12), 3369–3380.
- [2] Lake, J. P., & Lauder, M. A. (2012). Kettlebell swing training improves maximal and explosive strength. Journal of strength and conditioning research, 26(8), 2228–2233.
- [3] Govindasamy, K., Gogoi, H., Jebabli, N., Bediri, S. M., Aljahni, M., Parpa, K., Clark, C. C. T., Granacher, U., & Zouhal, H. (2024). The effects of kettlebell training versus resistance training using the own body mass on physical fitness and physiological adaptations in obese adults: a randomized controlled trial. BMC sports science, medicine & rehabilitation, 16(1), 106.
- [4] Jay, K., Frisch, D., Hansen, K., Zebis, M. K., Andersen, C. H., Mortensen, O. S., & Andersen, L. L. (2011). Kettlebell training for musculoskeletal and cardiovascular health: a randomized controlled trial. Scandinavian journal of work, environment & health, 37(3), 196–203.