Kettlebells – Strength Training For Runners

This small bell-shaped weight doesn’t look like much but the kettlebell is the ultimate tool in full-body strength training, and in particular for runners – the legs.
This handy little training aid may be small but it packs a hefty punch when it comes to strengthening and conditioning our bodies.

And if you’re not a fan or don’t have time to hit the gym then that’s not a problem.
Kettlebells are small enough to be stored in any sized home and they even make a quirky doorstop.
As well as being small and compact the kettlebell unlike big and bulky barbells and dumbbells can be used with different motions and movements to target specific muscles within a small space.

Studies have shown that strength training will not only make our muscles, tendons, and ligaments stronger but can help protect us from running-related injuries and as runners will improve our running performance, therefore strength training should be part of every runner’s training regime.
To incorporate kettlebells into your schedule doesn’t need to take up a lot of time you could do them at the end of your run along with your stretches or add them as part of your cross-training routine, and here’s how to use kettlebells for running.

Kettlebell Swing
The absolute must movement for everyone.
The kettlebell swing gets the heart rate up and works the whole body and shreds the fat all in one swift, smooth movement.
Muscles worked
ABDOMINALS, HIPS, GLUTES, HAMSTRING, LATS (latissimus dorsi), SHOULDERS, PECS (pectoralis), and helps grip.

Clean and press
Muscles worked
HAMSTRING, GLUTES (clean movement) QUADRICEPS (squatting movement) HIP FLEXORS, ABDOMINALS, TRAPS (trapezius), LATS, SHOULDERS, UPPER CHEST, TRICEPS and helps with stability

Deadlift.
The deadlift primarily focuses on the larger leg muscles so a great movement for strengthening and conditioning the legs.
Muscles worked.
HAMSTRING, GLUTES, QUADRICEPS, CALVES.
The core, upper and lower back are also worked.

Single leg deadlift.
By changing the deadlift (above) slightly you will turn the focus more onto your core and traps as well as staying focused on the lower legs.
Muscles worked.
HAMSTRING – GLUTES – QUADRICEPS – ABDOMINALS (particularly the obliques) TRAPEZIUS MUSCLES (upper back and shoulders) – FOREARM MUSCLES (flexor carpi ulnaris, palmaris longus, flexor carpi radialis, and pronator teres)

Pistol squat
The pistol squat is an advanced exercise and that focuses on the lower body and is better done with a lighter kettlebell than what you would use with the deadlift.
Muscles worked
GLUTES – (Maximus, medius, minimus) – GASTROCNEMIUS – ABDOMINALS – OBLIQUES – HAMSTRING – LOWER BACK – DELTOIDS – SHOULDERS.

Forward lunge
A great strength builder for the quads.
Muscles worked
QUADRICEPS – HAMSTRING – and is great for stabilising the core.

Goblet squat
Another great full-body movement that targets runners problem areas.
Muscles worked
QUADRICEPS – HAMSTRINGS – CALVES – ENTIRE CORE (abdominals, obliques,) as well as grip strength.

Row
The kettlebell row is a great way for runners to help strengthen the upper body, the part of the body that many runners neglect.
Muscles worked.
UPPER BACK MUSCLES ( rhomboids, trapezius) BICEPS – CORE as well as grip strength.

Lateral lunge
The lateral lunge is a lunge done sideways and is great for strengthening the legs.
Muscles worked.
GLUTES – HAMSTRING – QUADS – INNER THIGH.

Weighted bridge
This glute toning exercise is a runners favourite but it targets more than just the buttocks.
Muscles worked
GLUTES – HAMSTRING – HIPS – THIGHS – CORE.