If you are looking to increase your overall running power and become a better runner, then you need to start focusing on training your running muscles to boost strength, core stability, balance and endurance, period.
Kettlebells are exactly what the doctor ordered.
This awesome training tool can help you run stronger and faster, while shedding some mad calories. After all, kettlebell exercises are some of the best compound and full-body strength-conditioning exercises there is.
Kettlebells are ideal for runners because they take minimum time—nothing more than 20 minutes for a killer workout.
Plus, kettlebells will make you strong without bulking up, helping you boost strength in key running areas, like the glutes, the legs and the core.
Kettlebells Training for Runners – The Top 9 Exercises
Here are three workout routines that will have swinging, lifting and pressing kettlebells to take your running to the next level.
1. The Cardio Blaster Workout
This workout will have you sweating and panting for a breath in no time, and it’s ideal if you are looking to improve your power and speed, while also improving endurance in your muscles.
Just pace yourself here and make sure to pick a relatively light weight because you will be doing a lot of reps with each move.
Begin by holding the kettlebell with both hands using a two-handed, overhand grip, then stand with your feet a bit wider than hip-distance apart, toes pointing slightly outward.
Next, to perform the swing exercise, bend at the hips until the kettlebell is hanging between your legs, then while embracing your core muscles, swing the kettlebell up by explosively extending through the hips and knees. Last up, let the weight swing back to the starting position. That’s one rep.
Do 16 to 20 reps to complete one set, aiming for 3 sets.
Stand with your feet shoulder-width apart, and hold the kettlebell with an overhand grip.
Squat down until the kettlebell is between your feet, then explode up out of the squat and drive the weight overhead by pulling it along a vertical path in front of your body in one fluid motion, pause, then lower it down to starting position.
Do 16 to 20 reps to reps on each side to complete one set. Do three sets.
Begin by grabbing two kettelbells, one in each hand, then clean them up to the shoulders by extending the legs. That’s your starting position.
To perform the thrusters, squat down while the kettlebells are there in your hands, pause for second, then reverse direction and stand up by pressing through the heels, and extending the arms overhead. That’s one rep.
Perform 12 to 16 reps to complete one set. Aim for three sets.
2. The Strength Builder Workout
For strength, do this workout. Make sure to pick a really challenging weight and perform the exercises in a slow and controlled manner. Proper form is king here.
This routine will help you build muscles allover your body with an emphasis on the glutes, quads and core, key running muscles.
Hold two kettlebells in front of your shoulder, and assume an athletic stance with feet shoulder-width apart.
Next, squat down by bending at the hips until your thighs are parallel with the floor, pause for a moment, then stand back up by pressing through the heels and extending the knees and hips. Please keep your back straight and knee pointed to the same direction the entire time.
Perform 10 to 12 reps to complete one set. Aim for three sets.
Stand with your feet shoulder-width apart with the kettlebell on the floor between the legs.
Pull the shoulder back, engage your core, then squat down and grab the weight, lift it, then stand upright with chest high (Squeeze your glutes here). Pause for a moment, then squat down and lower the weight to the floor to complete one rep.
Do 8 to 10 reps to finish one set. Aim for three sets.
The Turkish Get-up
Lay face up on the floor while holding a kettlebell in your right hand with the arm fully extended above your chest. That’s the starting position.
To perform the infamous Turkish Get-up, lift the kettlebell to the sky as you roll up onto your left elbow by driving the right foot into the floor. Then, push yourself up to a standing position, keeping the kettlebell lifted the entire time. Make sure to stand tall with the kettlebell locked overhead and back straight, pause for a moment, then reverse movement back to starting position, and change sides.
Perform 6 to 8 reps on each side to complete one set. Do three sets.
3. The Core Ripper Workout
Kettlebells are so famous because they are some of the best core exercises there is. Therefore, here are 3 core moves to help you sculpt your core and build a strong midsection.
Kettlebell Plank with Row
Assume a plank position, with back straight, core engaged, arms straight, and hands grasping two kettelbells handles.
Take a deep breath then raise one kettlebell up so it reaches your hip, pause for a count of three, then lower it down. Change sides to complete one rep.
Do 10 to 12 reps to complete one set. Do three sets.
Start by holding a kettlebell with your right hand, then lift it up overhead while locking the arm and keeping the elbow straight, eyes on the weight the entire time
Next, turn your left foot out at a 45 degrees angle, then hinge at your hips until you can touch your left foot or the floor with the left hand, pause for a moment, then lift back to starting posting. Make sure to engage your core muscles, and keep your legs straight, and kettlebell lifted the entire time.
Change sides to complete one rep, aiming for 8 reps to complete one set. Do 3 sets.
Sit on the floor with knees bent, and feet about hip-distance apart, and core engaged.
Next, hold the weight with both hands at chest level, lean back, lift the legs off the floor, then rotate your torso from right to left, lightly tapping it to the ground with each rep.
Do 8 reps on each side to complete one set. Aim for three sets.
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Here you have it!
Now make sure to start doing doing the above three kettlebell workouts ASAP.
In the meantime, thank you for reading my post.
Feel free to leave your comments and questions below.
Featured Image Credit – Ville Cotimaki via Flickr