Kettlebell Training Can Make You a Better Runner

You may think slinging large, heavy weights doesn't scream "fast on your feet," but the truth is kettlebells can complement your running routine in so many ways including making you stronger, speedier, and more powerful.

- By Amy Marturana Winderl

Strength training, in general, gives runners an edge and helps you stay healthy. Many running injuries can result from muscular imbalances, which can often be aided with strength training, says Whitney Biaggi, a certified trainer and kettlebell and run coach based in Brooklyn. Plus, the stronger your muscles are, the easier it should be to fire on all cylinders and propel forward with each step, while handling the demands of many miles.

While you could grab dumbbells and resistance bands to build strength, kettlebells bring unique and potent benefits to runners, making them a prime choice for cross-training. Research published in the Journal of Human Kinetics in 2019 shows that kettlebell training improves aerobic capacity (or how efficiently you use oxygen), as well as power and strength, leading to better fitness and performance.

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

To convince you to start swinging, here's what runners gain from kettlebell training:

Kettlebells strengthen running muscles

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