SAVED BY THE BELL

Kettlebell training is a quick route to faster, stronger running

IT’S TIME TO PUT THE KETTLE ON. New research1 has found that kettlebell training significantly boosts aerobic capacity, and improves core strength and dynamic balance. Kettlebell training is a calorieburner, too, with workouts torching about 20kcals per minute – roughly equivalent to running 6min/ mile pace. ‘This simple piece of equipment can develop muscular endurance, strength, power and cardiovascular capacity – all of which contribute to making you a better runner,’ says Phillippa Gillespie-eyles, Kettlebell instructor at Everyone Active’s leisure centre in Dulwich, London. She recommends runners incorporate two 30-minute kettlebell sessions a week into their training programme, saying runners will begin to see results within a month. Here are three exercises to try:

1. Swings

This builds strength in the hips – a weak spot for many runners. Aim for two sets of 50 swings, with 1-min rest between each.

‘This fires up the glutes, hamstrings and lower back to boost power,’ says Gillespie-eyles.’

2. Squats

Hold the kettlebell in both hands and squat until your elbows touch your knees. Aim for 3 sets of 15 reps (1-min rest between sets). ‘This is great for the quads, hamstrings, glutes, abs and lower back,’ says Gillespie-eyles.

3. Leg pass-throughs

Pass a kettlebell through your legs, making a sideways ‘8’. Aim for 5 rotations. Repeat 3 times. Gillespie-eyles says the action ‘moves the body in a different plane of movement to target the lower body, core and shoulders’.