Summer Running Series: Kettlebells

If you want to run strong this fall, now is the time to condition. A good regimen will target your quads, hams, and glutes to increase your speed and power. 

When it comes to conditioning, sometimes it is hard to know where to start. Running is so darned simple—it seems like a travesty to junk it up with fancy equipment or ridiculous fads. However, conditioning is not only essential for injury prevention, but it is the only way to improve your PR.

I have yet to find a running-specific workout better than kettlebells. These little beauties look like instruments of torture (pretty much true…) due to their bowling ball shape and density. Unlike regular free weights that require isolation of specific muscle groups, kettlebell maneuvers are dynamic, engaging multiple muscle groups at the same time. Since almost every physical act demands the coordination of multiple muscle groups, kettlebell strength has more realistic fitness benefits than dumbbells.

So, if your goal is actually being strong as opposed to just looking strong, don’t waste your time on tricurls and military press. Hop on over to your local sporting goods store and invest in a kettlebell or two. A bell/ DVD combo (here it is for $50)is a great buy for beginners who need to learn the basic moves. Don’t be shy on the weight—the first few kettlebell workouts are brutal, but you will quickly outgrow a fifteen pound bell since you are using your entire body to fling it around, not just your biceps or delts.

Start with this exercise: The Basic Swing.

Now go get strong!

Tags: Running