When it comes to strength training for runners…there are no excuses! This KILLER workout requires just one kettlebell and a little bit of space!
It’s pretty crazy how one little (okay not that little 🙂 ) piece of metal can take ANY movement to the next level.
We love the kettlebell for many reasons, but mainly for its versatility and ability to make a squat, deadlift, olympic lift, etc so much tougher!
Today we’re going to highlight two of our favorite movements: the squat & the push press.
Together, these two make for some spicy strength training for runners.
But before we get started…if you don’t have a kettlebell, don’t worry! For the purposes of this workout, a dumbbell or water jug will work just fine!
This one’s pretty simple, on paper.
You’re going to perform a squat just how you normally would, but now you’re going to hold a kettlebell tight to your upper chest for the entirety of the movement, and for all the reps thereafter.
Let’s break that down:
The BIGGEST focal point of this piece of strength training for runners is keeping the back straight as you squat and return to standing.
Because of the added weight, you’ll be tempted to round the back and shoulders forward, which will turn off your core and put all of the stress in areas you don’t want it (*low back).
To keep this from happening, keep the core and butt squeezed, lats engaged and elbows tight to your sides.
This one will make a world of difference in your running posture!
Isn’t it amazing how much harder it is to do something with just one arm or one leg, versus two?
Today we’ll make that extra clear for you with a single arm kettlebell push press 🙂
Simply put, a push press is moving weight from chest height to overhead, using a tiny bend of the legs for added power.
For those of you doing this for the first time, let’s break it down:
Our big focus for this piece of strength training for runners is keeping the core tight and the back straight.
The ribs will want to splay out as you press the weight overhead, so you’ll have to work extra hard to keep the body straight, and the low back from arching.
As promised, we’re going to mix these two movements up.
Here’s your workout:
…all the way down to 2 reps of each.
Like we said, it’s not going to be easy! But it’s going to work WONDERS on your form, stamina, posture and everything else in between.
Good luck, runners!
And as a little gift for sticking with us to the end, enjoy 2 FREE weeks of strength and mobility workouts JUST like this one! NO GYM REQUIRED. Click HERE for some more ways to sweat 🙂