Kettlebell Exercises for Runners

Running may not be a contact sport, but that doesn't mean you can't benefit from spending some time in the weight room. Whether you're sprinting or running marathons, strengthening your muscles with kettlebell workouts can help you improve your speed and muscular endurance. A comprehensive training program for running will include kettlebell workouts for your entire body, not just your legs. Consult your doctor before starting any new workout plan.

  1. Advantages

    • You don't need a degree in exercise science to understand that kettlebells are just one of many options for exercise equipment. But you may find kettlebells to be among the more effective options you have because muscles across your entire body have to work together to control the off-balance center of gravity of kettlebells. Because kettlebell exercises tend to target multiple muscle groups, you can get a full-body workout in very little time. Kettlebell workouts also burn calories at a rapid rate, so if you're trying to pick up speed by dropping weight, kettlebells can support that goal as well.

    Concerns

    • While kettelbells are quite different from other types of strength-training equipment such as barbells and dumbbells, they still stimulate your muscles and can encourage growth. Thus, training intensely with kettlebells can lead you to gain muscle and bulk up, which may not support your running goals. Additionally, both running and kettlebell workouts burn high amounts of calories quickly -- the American Council on Exercise suggests kettlebell training can burn 600 calories in 30 minutes, while running at an 8-mph pace burns 861 calories per hour. So if you're having trouble eating enough to support your activity with running alone, adding kettlebell workouts may make it even more difficult to maintain your weight and level of athletic performance.

    Exercise Selection

    • Kettlebell exercises that focus on functional movements involving your entire body will best benefit your running, as you have to move your body as a unit with each stride. Kettlebell swings and power cleans will help strengthen your legs and core, while kettlebell deadlifts, squats, lunges and the push press will incorporate muscles of your upper body, lower body and core simultaneously.

    Integration

    • Weight-lifting programs aren't effective unless you can integrate them with the rest of your training routine to optimize performance. First, you need to consider your goals when it comes to muscle-building. If you're using kettlebells to enhance muscular endurance -- important for distance runners -- use lighter kettlebells and higher repetition ranges. If you want to enhance muscular power, which aids in developing speed, heavier weights and lower repetition ranges are ideal. You also need to consider when you'll be training. Leave at least 24 hours between your kettlebell workouts and races to ensure that your body has enough time to recover.