The best kettlebell workouts for runners

Kettlebells, a popular type of weight training equipment originating from Russia, consist of a cast iron ball with a handle attached to the top, and are available in various weights and sizes.

For runners, incorporating kettlebell workouts into their training can yield numerous benefits such as cardiovascular fitness. Kettlebell workouts for runners focus on functional movements that simulate those used while running, making them an excellent addition to a runner’s strength and conditioning routine.

A must-have piece of equipment for every runner’s home gym is kettlebells. These unique tools not only require minimal space, but also provide a wide range of exercise variety to enhance strength, power, and cardiovascular capacity. Therefore, kettlebell exercises should be a key component of your strength training, as they offer a competitive advantage in your running performance.

Jack Winyard, a certified Senior MSK Physiotherapist and Founder at Winchester Physio and Health recommends kettlebells as an exceptional tool for an intense leg workout, which also engages the core significantly. Strengthening the quads, hamstrings, and glutes, as research suggests, not only improves running performance but also safeguards against injuries. These lower-body powerhouse muscles are crucial for runners.

Benefits of a kettlebell workout for runners

A kettlebell workout for runners is known for being a high-intensity, full-body workout that primarily targets the core, glutes, hamstrings, and back muscles. These areas are crucial for runners as they help with stability, balance, and injury prevention. By strengthening these muscle groups, runners can improve their running form and efficiency.

Moreover, studies have shown that kettlebell exercises improve cardiovascular capacity and endurance. This is due to the high-intensity nature of these workouts, which involves performing explosive and dynamic movements. These movements mimic those used in running, making them functional and highly beneficial for runners.

In addition to physical benefits, incorporating kettlebell workouts into a training routine can also have mental benefits. The high-intensity nature of these workouts can improve mental toughness and focus, which are crucial for long-distance running.

Mobility exercises for runners

In addition to strengthening exercises, a kettlebell sport workout for runners can also be used for mobility and flexibility training.  Runners often struggle with tightness and imbalances in their muscles, which can lead to injuries. Kettlebell exercises such as windmills and Turkish get-ups can help improve flexibility, mobility, and stability.

What are the best kettlebells for runners?

When searching for the ideal kettlebells for runners, it is crucial to consider the weight and size of the kettlebell. It is advisable to begin your kettlebell training with a lighter weight and gradually increase it as strength and proficiency improve.

Typically, women can start with kettlebells weighing between 18 and 26 pounds (8-12 kilograms), while men can aim for a range of 35 to 44 pounds (15-20 kilograms). However, these are just averages, and the weight selection depends on your fitness level, experience with kettlebells and other weights, as well as your personal comfort. It is important to select a weight that challenges you while still allowing for proper form and technique.

Another aspect to take into account is the handle of the kettlebell. It should provide a comfortable grip, preferably with a smooth surface, to avoid blisters or calluses.

We recommend browsing through the range of kettlebells available at Decathlon.

As with any workout routine, if any exercises feel uncomfortable or cause pain, it is important to cease performing them and seek guidance from an expert.

The best kettlebell exercises for runners

Jack Winyard, Senior MSK Physiotherapist and Clinic Manager at Winchester Physio and Health, has personally selected and demonstrates the exercises below to provide a comprehensive whole-body kettlebell workout. This kettlebell training workout incorporates both push and pull exercises for the upper body, which is crucial for optimal running form. Maintaining a strong back, core muscles, and full shoulder mobility is paramount, as slouched shoulders can negatively impact your arm swing, hips, and feet, leading to over-striding. Kettlebell workouts can enhance your running efficiency and prevent common pitfalls.

This routine, which takes approximately 20-30 minutes and can be done 1-2 times a week, combines endurance, power, and pure strength training. By following this regimen, you can potentially experience a 5% improvement in running economy and a significant 60% reduction in the risk of injury each week. All of this can be achieved in less than an hour of your time each week! Let’s dive into the first exercise: the kettlebell side lunge.

Kettlebell side lunge

This exercise targets the glutes, hamstrings, and quads while also engaging the core for stability. The lateral movement mimics that of running, making it a functional and beneficial exercise for runners.

1. Begin by standing with your feet hip-width apart, holding a kettlebell in front of your chest with both hands.
2. Take a wide step to the side with your right foot, keeping your left leg straight and both feet flat on the ground.
3. As you step to the side, push your hips back and bend your right standing knee until your thigh is parallel to the ground.
4. Push off with your right foot and return to the starting position, engaging your glutes as you stand up.
5. Repeat for 10 -12 reps on each side, alternating between left and right.

Kettlebell squat 

The squat is a fundamental movement for runners as it strengthens the quads, upper leg, hamstrings, and glutes, which are crucial for stability and injury prevention. Adding a kettlebell to this exercise increases resistance and intensity.

1. Start by standing with your feet slightly wider than hip-width apart, holding a kettlebell in front of your chest with both hands.
2. Lower your body into a squat position, pushing your hips back and keeping your weight on your heels.
3. Keep your chest up and core engaged as you push yourself back up to the starting position.
4. Repeat for 10-12 reps, maintaining proper form throughout the exercise. 

Goblet squat

This goblet squat exercise targets the same muscle groups as the previous squat, but with a slightly different stance and grip.

1. Begin by standing with your feet shoulder-width apart, holding a kettlebell against your chest with both hands.
2. Keep your elbows tucked in towards your body as you lower into a squat position, pushing your hips back and keeping your weight on your heels.
3. Engage your core and push yourself back up to the starting position.
4. Repeat this goblet squat for 10-12 reps, focusing on maintaining stability and control throughout the movement.

2 kettlebell forward lunge

This exercise adds an extra challenge to the regular lunge by incorporating two kettlebells and focusing on single-leg strength and stability.

1. Stand with your feet hip-width apart, holding a kettlebell in each hand at shoulder height.
2. Bend your knee and step forward with one single leg, lowering into a lunge position until your thigh is parallel to the ground.
3. Push back up to the starting position, keeping your core engaged and maintaining control of both kettlebells.
4. Repeat for 10-12 reps on each leg, alternating between left and right.

The kettlebell push-press

This kettlebell press exercise targets the shoulders, chest, and triceps while also engaging the core for stability.

1. Begin by standing with your feet shoulder-width apart, holding a kettlebell handle in each hand at shoulder height.
2. Bend your knees slightly and use momentum to help push both kettlebells overhead.
3. Engage your core and press the kettlebells directly overhead, fully extending your arms.
4. Slowly lower the kettlebells back to shoulder height and repeat for 10-12 reps.

1 kettlebell single-leg deadlift

This single-leg deadlift exercise is great for targeting the hamstrings and glutes while also improving balance and stability.

1. Stand with your feet shoulder-width apart, holding a kettlebell in one hand at waist height.
2. Lift one leg off the ground and hip hinge forward at the hips, lowering the kettlebell towards the ground while keeping your back straight.
3. Return to the starting position and repeat for 10-12 reps. Repeat on the opposite leg.

Kettlebell swing

This explosive movement targets the glutes, hamstrings, and core while also improving cardio endurance.

1. Begin by standing with your feet shoulder-width apart, holding a kettlebell with both hands at waist height.
2. Swing the kettlebell between your legs in a controlled motion, keeping your back straight and engaging your core.
3. Drive your hips forward and swing the kettlebell up to chest level, being careful not to overextend your arms.
4. Repeat for 10-12 reps, maintaining proper form and control throughout the exercise.

Different types of swings for different goals

There are various types of kettlebell swings that can be incorporated into your routine depending on your particular goals. For example, a two-handed swing is great for overall conditioning and building endurance, while a one-arm swing targets the obliques and core stability. A high-rep ballistic swing can also be beneficial for increasing explosive power in the hips and improving running speed. With so many variations to choose from, you can easily tailor your kettlebell swing routine to fit your specific needs and fitness goals.

6 leg lowers or scissors

This exercise targets the lower abs, legs and hip flexors while also improving stability in the core.

1. Lay on your back with your hands holding a kettlebell above your chest and your legs raised towards the ceiling.
2. Slowly lower one leg down towards the ground, keeping it straight and engaging your core to maintain control.
3. Return to starting position and repeat with the other leg, alternating between left and right for 10-12 reps.

Sumo squat with upright row

This exercise combines a lower body squat with an upper body row, targeting the quads, glutes, and upper back muscles.

1. Start in a standing position with your feet slightly wider than shoulder-width apart, holding a kettlebell between your legs with both hands.
2. Lower into a sumo squat position, keeping your weight on your heels and pushing your hips back.
3. As you stand back up, raise the kettlebell towards chest height in an upright row motion.
4. Lower the kettlebell back down and repeat for 10-12 reps, focusing on engaging both your lower body and upper body muscles throughout the movement.

Plank with arm row

This exercise adds an extra challenge to the traditional plank by incorporating a rowing motion with one arm while also engaging the core for stability.

1. Begin in a plank position with your hands on two separate kettlebells, shoulder-width apart.
2. Lift one arm and pull the kettlebell towards your chest in a rowing motion, keeping your elbows tucked in towards your body.
3. Lower the kettlebell back to the ground and repeat on the other side, alternating between the other arm, left and right for 10-12 reps.
4. Focus on maintaining a strong plank position throughout the exercise and engaging your core muscles to prevent your hips from swaying.

Triceps extension

This exercise targets the triceps and can be done with one or two kettlebells.

1. Begin by standing with your feet shoulder-width apart, holding a kettlebell in both hands behind your head.
2. Keep your elbows tucked in towards your head as you extend your arms straight up towards the ceiling, engaging your tricep muscles.
3. Lower the kettlebells back down behind your head and repeat for 10-12 reps.
4. For an extra challenge, try doing this exercise with one kettlebell held with both hands directly above your head.

Side step-up

This exercise challenges the lower body and core while also working on balance and coordination.

1. Stand next to a step or platform in an upright position with a kettlebell in one hand at your side.
2. Step up onto the platform with that same leg, bending your knees and driving through your heel to stand tall on top of the platform.
3. As you stand, raise the kettlebell up towards your shoulder in a bicep curl motion.
4. Slowly lower the kettlebell back down and step back down with control.
5. Repeat for 10-12 reps on each side, alternating between left and right.

Weighted bridge

This exercise targets weak glutes and hamstrings while also engaging the core for stability.

1. Begin by laying on your back with your knees bent and feet flat on the ground; hold the kettlebell above your pubic bone with both hands.
2. Engage your glutes as you lift your hips up towards the ceiling, keeping your arms straight and shoulders supported on the ground.
3. Slowly lower your hips back down to starting position and repeat for 10-12 reps.
4. For an extra challenge, try doing this exercise with one leg lifted straight up towards the ceiling while holding the kettlebell with both hands.

Strengthening my ligaments and muscles kept me injury-free while ramping up running mileage

Incorporating kettlebell training for runners into your routine can help improve overall strength and stability, which in turn can prevent injuries while increasing running mileage. By targeting key muscle groups and building endurance, kettlebell workouts can complement a running training plan and create a well-rounded fitness regimen. It’s important to listen to your body and gradually increase the intensity of your workouts, but with proper form and consistency, kettlebell exercises can provide significant benefits for runners. Remember to warm up properly before each workout and consult a professional if you experience any pain or discomfort while performing these exercises. 

Final reflections: start your kettlebell training

In conclusion, kettlebell exercises offer a wide range of benefits for runners, from improving overall strength and stability to targeting specific muscle groups and enhancing explosive power. By integrating these best kettlebell exercises recommended by Jack Winyard, Senior MSK Physiotherapist and Founder at Winchester Physio and Health, into your routine, you can elevate your running performance, core strength and safeguard against injuries in the long term. Remember to always prioritise proper form and gradually increase the intensity of your workouts for maximum results. With consistency and dedication, kettlebell training can take your running to the next level.

So why not pick up some kettlebells from Decathlon today and start incorporating these exercises into your routine today? Happy lifting!

Ready for a speedy marathon challenge? Take a read of our 4 hour pace marathon blog.

Note: This document does not provide medical advice and is for informational purposes only. Consult a healthcare professional before starting any new exercise program. 

Join our mailing list to stay up to date with the latest UK running events, training tips, and exclusive offers on running products. Rest assured, we value your privacy and would never dream of selling your address. Sign up now…