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October 4, 2017

The Benefits of Kettlebells for Runners {Rep Fitness Review}

Disclaimer: I was sent a Rep Fitness kettlebell in exchange for a fair review. All opinions expressed are my own.

The kettlebell has long been one of my favorite strength training tools. It’s versatile, fun, and provides an effective strength workout. When I’ve included kettlebells in my strength training program, I notice that I feel stronger when running hills or fast workouts.

Should you include kettlebells in your training? In this post, I want to examine the benefits of kettlebells for runners, review a kettlebell I recently tried, and share some of my favorite kettlebell workouts.

Alt Text The Benefits of Kettlebells for Runners

How Runners Can Benefit from Kettlebells

Kettlebells are an effective tool for strength and conditioning. This simple piece of equipment can develop muscular endurance, strength, power, and cardiovascular capacity – all of which contribute to making you a better runner.

Kettlebells differ from dumbbells because of their unique shape and size. A kettlebell loads differently than a dumbbell and you have to work harder to balance the weight. Personally, I prefer the shape of the kettlebell for loading exercises such as single leg deadlifts or lunges – the bell shape feels more comfortable yet also more challenging.

A 2015 study in the Journal of Strength and Conditioning found that female athletes who completed a 4-week kettlebell strength training program experienced an average VO2max improvement of 6%. Your VO2max is one of the factors that affect how fast you run – meaning that kettlebell training could help you run faster.

Kettlebells are often used in explosive movements, such as the kettlebell swing. These explosive movements can help improve your running by improving your power, strength, and even running form. For example, the kettlebell swing develops power in your hips and glutes – power which you can use when running, especially when running fast or on hilly terrain. The kettlebell swing also strengthens the posterior chain, which in turn improves your running form.

The unique shape of the kettlebell requires you to work harder to stabilize the weight, thus improving your stability. The stability training will also improve core strength. Many kettlebell exercises unilaterally strengthen the body – such as lunges and single leg deadlifts – which can decrease the risk of injury due to muscle imbalance.

One benefit of kettlebells for runners is the efficiency. I can do a well-rounded strength training session that targets all the major muscles in just 15 minutes using the kettlebell. When training for a long distance race, I don’t exactly want to spend hours strength training – nor do I have the energy. A quick routine of kettlebell swings, single leg deadlifts, lunges, and shoulder press provides an effective strength workout in a short amount of time – and possibly even from the comfort of one’s own home gym. 

A kettlebell workout cannot replace your runs, particularly if you are training for a race. Nor is the kettlebell a magic bullet that offers exceptional gains beyond what any other strength training can. If you prefer dumbbells or barbells over the kettlebell, then you should stick with those. But what a kettlebell does offer is a way to incorporate power-building exercises into your routine, especially when you do not have access to barbell weights. 

The Benefits of Kettlebells for Runners

Rep Fitness Kettlebell Review

Rep Fitness, a Denver-based company specializing in home gym equipment, sent me a 12 kg (26 pound) kettlebell to review. 

 

  • Price: Kettlebells can be expensive! The options available on Rep Fitness’ website are affordable without sacrificing quality. (The 26 lb. kettlebell costs $30 USD plus shipping).
  • Aesthetic: My other kettlebell has chipping paint. The finish on these is smooth and durable – there’s no cheap paint to chip.
  • Grip: The matte black coating does not slip in sweaty hands, but it also is smooth enough that my hands aren’t torn up after a strength training session. I did not feel nervous about wielding this bell and I even found it more comfortable to hold in a rack position than other kettlebells. 
  • Quality: Rep Fitness kettlebells are cast using a single-cast gravity method, which translates to high quality. The weight is completely flat on the bottom, easy to grip, and very well made.
  • Customer Service: The customer service people at Rep Fitness were friendly and very quick to respond to emails. I received my kettlebell just a few days after ordering and it was securely wrapped.

I am genuinely impressed with the quality, comfort, and durability of the Rep Fitness kettlebell and would purchase from them again.

Alt Text The Benefits of Kettlebells for Runners

Kettlebell Workouts for Runners

You can use the kettlebell to load basic movements: single leg deadlifts, lunges, squats, shoulder presses, rows, and more. In addition to using the kettlebell as you would a barbell or dumbbell, you can also perform specific movements such as kettlebell swings, halos, Turkish get-ups, and windmills.

Try one of these kettlebell workouts:

The Only Kettlebell Routine You’ll Ever Need from Outside Magazine
5 Kettlebell Exercises for Runners 
 20 Minute Kettlebell Workout for Runners 
Kettlebell Core Exercises from Women’s Running 
4 Key Kettlebell Exercises for Runners from Competitor

Always practice good form when using a kettlebell. If in doubt, consult a strength and conditioning coach or personal training for guidance or watch tutorials from certified trainers (such as this video on how to do a kettlebell swing). When doing kettlebell workouts, be sure the area is clear of any fragile objects, pets, or small children.

Rep Fitness sells all types of home gym equipment, from slam balls and plyo boxes to battle ropes and barbells. You can view their selection on their website here: https://www.repfitness.com/.

Linking up with Coaches’ Corner and Wild Workout Wednesday! 

How kettlebells can improve your running and a review of @RepFitnessEquip #kettlebell via @thisrunrecipes #runchat #ad #review

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Filed Under: Running, Strength Training, Training Tips Tagged With: kettlebell, review, running, strength training, training tips, workout

Reader Interactions

Comments

  1. Lisa @ Mile by Mile says

    October 4, 2017 at 2:11 am

    I use kettlebells all the time in my strength training! I need heavier ones because the ones I have are 15 lbs. My gym has a nice range of options so I’ve been using up to 35 lbs when I go there.

    Reply
    • Laura Norris says

      October 4, 2017 at 12:23 pm

      You should really try these – I was impressed by how affordable they were!

      Reply
  2. Angela @ happy fit mama says

    October 4, 2017 at 3:01 am

    Yes! I use KB’s in my training. They are so versatile and are so much easier to use for functional exercises. My favorite lately has been KB plank rows. Talk about a core burner!

    Reply
    • Laura Norris says

      October 4, 2017 at 12:23 pm

      KB plank rows are such a good exercise – a definite burner!

      Reply
  3. Allie Capo-Burdick says

    October 4, 2017 at 3:16 am

    I have been slacking on overall strength training with weights and my “strength” days have mostly been of the yoga variety where kettle bells are frowned upon 🙂 I used to LOVE working with KBs and I love how you really get into the WHY they are so great, specifically for runners. Good stuff, as usual!

    Reply
    • Laura Norris says

      October 4, 2017 at 12:26 pm

      Thank you! I once saw a workout in Shape or Self or one of those magazines that attempted to combine yoga and kettlebells… but I don’t know if that was a good idea!

      Reply
  4. Susie @ Suzlyfe says

    October 4, 2017 at 5:16 am

    I love the diversity of exercises that you can do with kettlebells–stability, strength, power… the possibilities are endless!

    Reply
    • Laura Norris says

      October 4, 2017 at 12:26 pm

      They are so versatile! Dumbbells almost feel disappointing after using the kettlebell for long enough.

      Reply
  5. Caitlin says

    October 4, 2017 at 6:08 am

    I have a dumb question. How do you know the weight your KB should be? I’ve done KB exercises in the past, but never noticed much of a difference. However, mine is only 10 lbs – when I saw you were using one that was 26 lbs (!!) it made me wonder if that’s why I wasn’t seeing/feeling a benefit.

    Thanks for always putting out interesting material!

    Reply
    • Laura Norris says

      October 4, 2017 at 6:41 am

      Not a dumb question at all! I use 15 lbs for some moves and just worked up to 26 lbs for swings, squats, deadlifts. You want a weight that feels challenging to use for the number of reps (5-10) but not so heavy that you cannot perform the move with improper form. If you can do so with proper form, do not be afraid to lift a bit heavier. I experimented a lot to find what works – it’s different than dumbbells. I hope this helps!

      Reply
      • Caitlin says

        October 4, 2017 at 7:03 am

        Thank you!

        Reply
  6. Kim G says

    October 4, 2017 at 6:16 am

    I did crossfit for a few weeks about 2 years ago and while I didn’t love it, I did really love using the kettlebells. I always felt super strong when using them!

    Reply
    • Laura Norris says

      October 4, 2017 at 12:59 pm

      They are so effective for building strength – and the great thing about them is you can use them outside of CrossFit! (Which honestly, they always look like the best part of Crossfit when compared to the other lifts).

      Reply
  7. Deborah @ Confessions of a mother runner says

    October 4, 2017 at 7:03 am

    I do tons of strength training but have not done much with kettle bells. Might be a fun change of pace

    Reply
    • Laura Norris says

      October 5, 2017 at 5:15 pm

      Kettlebells are a fun change of pace from the usual strength routine!

      Reply
  8. Laura @ Mommy Run Fast says

    October 4, 2017 at 8:36 am

    I love the efficiency of kettlebells too! I try to incorporate them about once/week. I only have one 25 pound one, so I can’t use it for every move as it’s a bit too much weight for a few simple exercises but I do feel like it’s made me stronger!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:44 pm

      Even just a few kettlebell swings with that weight can build a lot of strength!

      Reply
  9. Cyndi says

    October 4, 2017 at 10:02 am

    I have one 10 lb. kettlebell but don’t use it very often. I like the idea of doing a kettlebell total-body workout while training for a half or full marathon. I should get a couple heavier kettlebells. Would be convenient for sure!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:45 pm

      It is so convenient – I do squats, s/l deadlifts, lunges, presses, and rows with mine, and that’s a total body workout in under 30 minutes!

      Reply
  10. Kimberly Hatting says

    October 4, 2017 at 3:07 pm

    This post is a great resource! I have a 15-pound kettlebell that I seldom use…I’m gonna refer back to this to get me moving & grooving with it. Thanks!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:45 pm

      Thank you! I hope you enjoy using your kettlebell – they are so fun!

      Reply
  11. TriGirl says

    October 4, 2017 at 5:01 pm

    If they have 2-5 lbs then I’m in. I’m very nervous about going too heavy and throwing out my wonky back, but I know they would help with that too!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:49 pm

      They have a 9lb one as their lightest. If back issues are a concern, I highly recommend watching some form videos from a certified trainer first. When done right, moves like swings and deadlifts can strengthen your back, but they can pose danger when done wrong.

      Reply
  12. Aimee says

    October 4, 2017 at 9:06 pm

    I think it is time for me to invest in some kettlebells for home. Since getting TO the gym is tough right now, KB’s would be a great tool at home to still challenge my old body. ?

    Reply
    • Laura Norris says

      October 5, 2017 at 5:47 pm

      I highly recommend it! The ones from Rep were a good price and the secure grip makes them very comfortable for home use. Those plus a stability ball are my go-to for strength training right now – they can fit anywhere 🙂

      Reply
  13. Annmarie says

    October 5, 2017 at 6:17 am

    YES! Love me some kettlebells <3

    Reply
    • Laura Norris says

      October 5, 2017 at 5:49 pm

      They are such a great tool!

      Reply
  14. Nicole @ Fitful Focus says

    October 5, 2017 at 8:06 am

    I’m going to be building up my home gym soon and a kettlebell is definitely on my list!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:49 pm

      They are a great addition to a home gym!

      Reply
  15. meredith @ cookie chrunicles says

    October 5, 2017 at 8:17 am

    I use kettlebells when I’m in the gym but I don’t have them at home. they make for a good workout!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:50 pm

      I definitely feel my muscles after using them!

      Reply
  16. Hannah says

    October 5, 2017 at 5:29 pm

    I actually almost bought some Rep Fitness kettlebells over the summer because I didn’t keep up my university gym membership. These seemed like they would be the best value of any I looked at – good to know they lived up to appearances!

    Reply
    • Laura Norris says

      October 5, 2017 at 5:51 pm

      The grip is far superior to similarly priced kettlebells from Target or other places. I definitely recommend you get them!

      Reply
  17. Lisa says

    September 9, 2020 at 7:30 am

    there is so effective and most useful . it is helpful for beginners and after professional runners

    Reply

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Hi, I'm Laura! I'm a distance runner, RRCA certified running coach, and outdoor enthusiast living in Northwest Indiana. Whether you want to run your first race or qualify for Boston, I'm here to help you achieve your personal best with training tips and individualized run coaching.

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