Most runners have well-developed hamstrings and quads – at the expense of other muscles. That’s why you need strength training with weights. Kettlebells are especially versatile: they can activate abs and glutes, while bringing the upper body into play.
Try twice-weekly kettlebell (KB) sessions on rest days. Start with 12 reps for each exercise, building up to three sets of 12. Women can start with 4kg; men 8kg.
Kettlebells are available for use at selected Virgin Active Health Clubs and other gyms, buy your own set from R229.99, fluiditywellness.com or visit kettlebellsforafrica.co.za for more information.
1) Sumo squatwith upright row
Why?
Lengthens the inner thigh adductors, which are often tight in runners.
How?
- Feet shoulder-width apart, hold KB waist-high with both hands, shoulders back and abs pulled in.
- Inhale to squat, bringing the KB to the floor.
- Exhale and come up, raising the KB to the chin.
- Repeat
Click next for the rest of the killer kettle bell moves.
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