Runners tend to neglect strength and conditioning, even though it’s crucial for improving speed and power for endurance sports. Whether you’re a beginner, casual, or seasoned runner, strength training can significantly boost your running performance.

The best part? Your gym sessions don’t need to be time-consuming and you don’t need much equipment. With a single kettlebell you can create an effective strength routine that can improve your running performance. Got more than one kettlebell? Check out our range of Kettlebell Racks.

Why is Kettlebell Training Good for Runners?

Enhances explosive power - Kettlebells are a great tool for improving explosive power, especially in the glutes and hamstrings. These are two key muscle groups that are essential for faster running. If you can increase power in these muscles, you’ll be a quicker and more explosive runner.

Improves running economy - Running economy is the amount of oxygen the body uses at a given pace. The less oxygen used, the more efficient you are and the better you run. Strength training has been proven to improve running economy as it allows you to use less energy, making you faster and more efficient.

Reduces injury risk - Common injuries in running come from overuse or weakness in certain areas in the body. Strengthening the muscles, tendons and ligaments can help to prevent common injuries and make the body more robust. These common injuries include shin splints, runner’s knee and IT band syndrome, all of which can be alleviated with an appropriate strength and conditioning workout regime.

Strength Training Workout for Runners

Goblet Squat

6-12 reps for 3-4 sets

Hold a kettlebell in front of your chest and stand with your feet hip width apart. Squat down until your thighs are parallel with the floor. Next, plant your feet into the ground, lead with your chest and drive back up to a standing position.

With 3-4 times your bodyweight going through your legs and knees when you run, it’s vital that your legs are strong enough to deal with this impact. Squats are a fundamental lower body exercise that improve overall leg strength and help to keep the knees healthy.

Lateral Step Up

6-12 reps for 3-4 sets

Stand next to a Soft Plyo Box or exercise step, hold a kettlebell in one hand and place one foot on a box. Push your foot onto the box to propel you upwards then slowly lower back down to the floor.

Lateral step ups improve lower body strength and specifically work the gluteus medius muscles which are hip stabilisers. It’s these muscles that stop you from swaying side to side when you run. Hip stability is crucial for all runners to maintain good running form.

Single Leg Romanian Deadlift

6-12 reps for 3-4 sets

Hold a kettlebell by the handle in front of your body. Shift your weight into one foot, bend your knee slightly and hinge at your hips as you lift the opposite leg off the ground. As you hinge forward your leg should go backwards and your chest lower until it faces the ground. Keep your core braced and once the kettlebell is close to the floor, lift back to the start position.

Running is a single-leg movement, so it’s important to practise sport specific single-leg exercises to reduce the chance of muscular imbalance. The hamstrings are also an important muscle group used in running and so training this muscle is essential.

Kettlebell Swing

10-15 reps for 3-4 sets

Begin with a wide leg stance and hold a kettlebell by the handle, in between your legs. Bend your knees slightly and push your hip backs, then use the power of your glutes to push forward to drive the kettlebell up to shoulder height. Use the momentum to continue your repetitions.

Unlike the other exercises, the main benefit of this exercise is the explosive power that comes with it. The glutes help to drive you forward when running as so they need to be able to produce a lot of power to propel you forward.

Weighted Offset Dead Bug

8-10 reps for 2-3 sets

Lie down on your back and hold both arms over your chest. Have your knees stacked over your hips and lift your feet off the ground. Hold the kettlebell in one hand and extend the opposite arm and leg away from your trunk, then bring them back to the centre. Keep your core braced throughout the movement and repeat on the opposite side. 

Core exercises are an important part of conditioning for runners. Core strength helps to maintain good form and stops your body from twisting side to side which isn’t efficient. Dead bugs are an anti-rotation exercise that will stop this rotation.

If you want to improve your running performance your workout routine doesn’t need to be extensive. Choose a few of these kettlebell exercises and perform them 1-2 times per week. As you improve, you’ll be able to increase the number of sets and repetitions and you’ll continue to get stronger alongside running faster and further.

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Tags: Equipment > Kettlebells ; Exercise Type > Strength ; Misc > Workout