Kettlebell Training Can Make You a Better Runner

You may think slinging heavy weights doesn't scream 'fast on your feet'; but kettlebells can complement your running routine in many ways - making you stronger, speedier, and more powerful.

- By Amy Marturana Winderl

Strength training in general gives runners an edge and keeps you healthy. "Many running injuries can result from muscular imbalances, which can often be aided with strength training," says Whitney Biaggi, trainer and kettlebell/ running coach. Plus, the stronger your muscles are, the easier it is to handle the demands of kay after kay.

You could use dumbbells and resistance bands to build strength, but kettlebells have unique benefits for cross-training runners. 2019 research in the Journal of Human Kinetics shows it improves aerobic capacity (or how efficiently you use oxygen) as well as power and strength, leading to better fitness and performance.

The shape (a ball with a handle on top) makes it stand out from other free weights. In many exercises, e.g. racked squats, the bell offsets your center of gravity, so it ups the stability challenge, Biaggi says. In moves like the kettlebell swing the heaviest load is further away from your body, which is an extra stabilization challenge to your core as it works harder to keep you upright.

Convinced yet? Here's what runners gain from kettlebell training:

They strengthen running muscles

The weights target what Biaggi calls the workhorse muscles', or those that power your runs: glutes, hamstrings, core and quads. They especially strengthen the hips, she adds, which helps stabilise the pelvis, improve posture and alignment, and help you maintain strong running form.