I am not going to beat around the bush here and keep you guessing. I am just gonna tell you straight up that kettelbells are the one thing you should add to your workout routine to become a stronger runner.
There are a lot of kettlebell exercises that can be done, and you can create entire routines using nothing but one or two kettlebells. Kettlebell exercises work multiple parts of the body at the same time, making for an efficient and effective workout.
With all the options the kettlebell offer it can be a little overwhelming when it comes to putting together a workout routine or integrating them into your regular workout.
So start by adding just one exercise to your routine. The kettlebell swing.
All you need is one kettlebell.
I bought mine at Dick’s Sporting Goods, and you can usually find them at any store that sells weights or exercise equipment. You can even get them from Amazon.com. Find a weight that feels comfortable in your hands and don’t go too heavy to start with. Because of the ballistic movement of kettlebell exercises it can be easy to overload and hurt yourself. But don’t let that hold you back from going heavier when you are comfortable with the exercise and able to hold proper form for the entire workout.
The swing is a simple movement. You are bringing the bell from under your legs, using your hips and legs to push the bell and swing it in front of you, and then allowing the bell to fall back to the starting position.
You are not using you arms to move the kettlebell, you are only using them to control it. Think of your arms as a pendulum.
Here is a detailed video from Tim Ferriss breaking down the kettlebell swing and showing you how to do it safely. And here is another video, not quite as long, showing you the basic technique of the swing.
So here is my challenge to you. Start by doing 100 kettlebell swings a day, three days a week.
One hundred may seem like a lot, but think about it. You can break it down into 5 sets of 20, or 10 sets of 10. Or you could even do 50 swings in the morning and 50 swings at night.
Break it down however you want, but I challenge you to do 100 a day, three days a week, for four weeks. Make sure you note in your workout journal how the workouts are feeling and any changes you might be noticing because of the workouts.
Let me know how it goes in the comments below.