This is a guest blog by Troy at TMFitness.
As a kettlebell coach there ought to be no surprises that my primary weapon of choice, where resistance training is concerned, is the kettlebell. Many of my clients are endurance athletes, be they runners, triathletes or cyclists, and all of them use and benefit from kettlebell training.
The kettlebell is a very versatile piece of equipment and can be used in the comfort of your own home or taken with you in the car or van when you travel. This makes it perfect for endurance athletes. But why would an endurance athlete want to do any kind of resistance training? Allow me to explain.
The Science of Resistance Training
Resistance training offers a wide range of evidence-based benefits for recreational runners, improving performance, injury prevention, and overall health. While running itself primarily enhances cardiovascular fitness and endurance, strength training addresses several critical areas that can significantly boost a runner’s capabilities.
1. Improved Running Economy
Running economy refers to the energy required to run at a given pace, and studies show that strength training can improve it by 2-8% in recreational runners. By increasing muscular strength, particularly in the lower body and core, strength training enables runners to generate more force with each stride without expending additional energy. Exercises like squats, lunges, and deadlifts build the muscle groups needed for efficient running form, reducing wasted energy and allowing for sustained, faster running over long distances.
2. Injury Prevention
One of the biggest concerns for runners is injury, particularly in the knees, hips, and ankles. Strength training improves joint stability and enhances the resilience of muscles, tendons, and ligaments, reducing the risk of common injuries like patellofemoral pain syndrome, shin splints, and Achilles tendonitis.
Evidence supports that a well-designed strength program, including exercises targeting the glutes, hamstrings, and core, can correct muscle imbalances and promote proper alignment, both of which help distribute the impact forces of running more evenly across the body.
3. Increased Muscle Strength and Endurance
Strength training builds both muscle power and endurance. For runners, muscle endurance is crucial for maintaining form and speed during long-distance events. Strength workouts enhance fast-twitch muscle fibres, which contribute to explosive power during sprints or uphill runs, and slow-twitch fibres, essential for endurance. Exercises like plyometrics (jump squats, box jumps) improve neuromuscular coordination and help develop the muscle power needed for bursts of speed, while resistance exercises enhance overall muscle endurance, allowing runners to sustain their pace for longer periods.
4. Enhanced Speed and Agility
Strength training develops the muscles required for quick, explosive movements. Research shows that combining strength work with running drills can lead to faster sprint times and improved agility. This is particularly beneficial in situations requiring rapid changes in speed or direction, such as trail running. Strengthening the legs, core, and stabilizer muscles improves a runner’s ability to adapt to uneven surfaces, reducing the likelihood of falls or missteps.
5. Better Recovery and Reduced Fatigue
Strength training contributes to faster recovery between runs. By enhancing the strength of muscles and tendons, runners can tolerate higher training volumes with less fatigue. Stronger muscles also improve circulation and reduce the onset of muscle soreness after long or intense runs. This means runners can train more frequently and recover more quickly, leading to consistent progress.
6. Improved Body Composition
Strength training helps runners maintain lean muscle mass while reducing body fat. Since running is highly aerobic, it can sometimes lead to muscle loss, particularly in leaner runners. Incorporating resistance exercises helps preserve and build muscle, which not only boosts performance but also supports a higher metabolism. This is key for runners aiming for an optimal power-to-weight ratio, as strength training can help them build stronger muscles without adding unnecessary bulk.
Summary
Incorporating strength training into a runner’s routine provides numerous benefits, including improved running economy, reduced injury risk, and enhanced speed, agility, and endurance. By increasing muscle strength and promoting better recovery, strength training allows recreational runners to train more effectively, enjoy longer injury-free periods, and achieve better performance outcomes. The evidence underscores that even a modest amount of strength training can make a substantial difference for runners of all levels.
A Kettlebell Workout
I understand that it’s all good me telling you what kettlebells can do to compliment your running, but what good is that without you feeling the benefits for yourself? So, here is a simple runner specific kettlebell routine. You would ideally use a kettlebell that is heavy enough to create strength adaptations, but not so heavy that your form sucks.
You should use a routine like this at-least twice per week, and make it progressive, so add reps or weight every few weeks, otherwise you will no longer create an adaptation effect, and your strength will suffer. I have suggested rep ranges for each exercise, but you can adjust this according to your own level of strength and muscular endurance. Obviously, if you have never done any kind of resistance training, I would highly recommend that you work with a certified coach or trainer to teach you the correct technique. I have kept this routine simple.
Warm-up by simply mobilising your hips, shoulders, spine and maybe doing some care engagement and breathing exercises. This only needs to take a couple of minutes.
The Plan
A1. Single RDL x8-10 (each side) – the primary muscle groups are the Glutes and Hamstrings.
A2. Split Squat x8-10 (each side) – Quads, Glutes, Core.
A3. Halo x10 (each direction) – Shoulders, upper back and core.
A4. Swings x20 – This develops hip and lung power and strengthens the lower back.
A5. Plank pull-through x5 (each direction) – Core stability and anti-rotation.
X3-5 rounds
Here is a video demonstration of this circuit.
For more evidence-based exercise and nutrition advise follow @tmfitnessuk on Instagram.
Coach Troy
References:
- Yamamoto, L. M., Lopez, R. M., Klau, J. F., Casa, D. J., Kraemer, W. J., & Maresh, C. M. (2008). The effects of resistance training on endurance distance running performance among highly trained runners: a systematic review. Journal of Strength and Conditioning Research, 22(6), 2036-2044.
- Støren, Ø., Helgerud, J., Støa, E. M., & Hoff, J. (2008). Maximal strength training improves running economy in distance runners. Medicine & Science in Sports & Exercise, 40(6), 1087-1092.
- Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomized controlled trials. British Journal of Sports Medicine, 48(11), 871-877.
- Taunton, J. E., Ryan, M. B., Clement, D. B., McKenzie, D. C., Lloyd-Smith, D. R., & Zumbo, B. D. (2002). A retrospective case-control analysis of 2002 running injuries. British Journal of Sports Medicine, 36(2), 95-101.
- Beattie, K., Carson, B. P., Lyons, M., & Kenny, I. C. (2014). The effect of strength training on performance in endurance athletes. Sports Medicine, 44(6), 845-865.
- Paavolainen, L., Häkkinen, K., Hämäläinen, I., Nummela, A., & Rusko, H. (1999). Explosive-strength training improves 5-km running time by improving running economy and muscle power. Journal of Applied Physiology, 86(5), 1527-1533.
- Kraemer, W. J., Keuning, M., Ratamess, N. A., Volek, J. S., McCormick, M., Bush, J. A., … & Newton, R. U. (2004). Resistance training combined with bench-step aerobics enhances women’s health profile. Medicine & Science in Sports & Exercise, 36(2), 303-314.
- Berryman, N., Maurel, D., & Bosquet, L. (2010). Effect of plyometric vs. dynamic weight training on the energy cost of running. Journal of Strength and Conditioning Research, 24(7), 1818-1825.
- Sedano, S., Marín, P. J., Cuadrado, G., & Redondo, J. C. (2013). Concurrent training in elite male runners: the influence of strength versus endurance training on performance and muscle fatigue. Journal of Strength and Conditioning Research, 27(9), 2433-2443.
- Aagaard, P., & Andersen, J. L. (2010). Effects of strength training on endurance capacity in top-level endurance athletes. Scandinavian Journal of Medicine & Science in Sports, 20(S2), 39-47.
- Rønnestad, B. R., Hansen, E. A., & Raastad, T. (2011). Strength training improves 5-min all-out performance following 185 min of cycling. Scandinavian Journal of Medicine & Science in Sports, 21(2), 250-259.
