Why exactly would you want to include a kettlebell workout for runners in your weekly schedule? Isn’t focusing on the miles enough? Not quite!
Starting with a single piece of equipment, a runner can use the benefits of kettlebell workouts to see big changes in their performance with this full-body workout:
Read on to learn how the kettlebell can be used in a quick workout to get all the benefits mentioned!
Strength training can be as simple or as complicated as you want to make it. The variety of equipment – barbells, dumbells, bands, machines, and more, plus the vast amount of movements you can do, can make it intimidating to get started.
Wait, don’t get overwhelmed! Today’s workout is simple but effective–and it’s a type of cross-training that improves your cardiovascular fitness. This kettlebell workout for runners is built on two exercises that practice basic movement patterns: the squat and the push press.
Both movements will strengthen a part of the running chain and improve your body strength. The squat will benefit your hips, quads, and ankle mobility. The push press will strengthen your shoulders and core, as well as challenge your shoulder mobility.
Now, 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 for building strength.
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.
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 the area you don’t want it – your low back.
As a result, you’ll focus on keeping the core and butt squeezed, lats engaged and elbows tight to your sides. Work on that stability to make a world of difference in your running posture!
Performing an exercise on one side (unilaterally) is surprisingly challenging compared to performing on both sides simultaneously (bilaterally). Think about how much more your core needs to stabilize to prevent you from leaning to one side. Or how much harder one leg needs to work to support your entire weight.
With greater difficulty often comes greater benefit!
Today we’ll make that extra clear for you with a single-arm kettlebell push press. Simply put, a push press is moving a weight from chest height to overhead, using a tiny bend of the legs for added power.
Most important is keeping the core tight and the back straight.
Keep in mind, 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.
First, don’t forget to start with a quick dynamic warm up, such as our favorite follow-along routine. Then, you’ll be ready to dive into the ultimate kettlebell combo:
As promised, we’ll be combing the two movements into a dynamic routine for your whole body.
Here’s we go!
…all the way down to 2 reps of each.
As we said, it’s not going to be easy! But it’s going to work WONDERS in terms of correcting your running form, stamina, core strength, posture, running performance 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 🙂