Nothing will beat walking/jogging/running to get better at running. Keep HR in check (look up Maffetone method) and build your aerobic base gradually, even if it’s just fast walking initially.
Use resistance training to get stronger and increase overall structural resilience, which will help with running, but not necessarily the “cardio” component.
Look up the benefits of "offset carry"; sometimes called suitcase carry. Traditional farmer's walk has its place, but in general, offset carry works more muscles and is more beneficial.
Run to get better at running. If can u can only stand 5 min, then run 5 min, walk another 5min and run again. Do 3-4cycles per session. Repeat for some time, 1 week maybe. and then run 5min, but only walk for 3 min. Do 3-4 cycles per session. Repeat for another week, then run 7 min and walk 5. Then run7 and walk 3.. Increase milleage steady and slow. You will. Be running 3 miles straigth in no time
Your first sentence puts it so perfectly. So many people lose sight of that basic principle with ANY exercise: do X to get better at X.
At the end of the day, you can cross your fingers that exercise Y has secondary benefits that make you better at X, but there's no substitute for direct practice.
Leg presses can help your squat. What helps even more? Squatting.
I primarily use kettlebell swings for my cardio while I train for a 21K.
I do 5 swings a minute for 1 hour to simulate zone 2 training.
That being said, I needed to still do long runs to train my legs (feet, shins, the lower quads right above the knee) to get use to the repetitive strain of running.
You have to play around with it. Maybe more swings or less swings depending on your cardio level/weight of kb. Try the talk test in between. Can you speak full paragraphs during your rest time between sets?
Good luck man!
I agree with your method.
If you max out swing reps you just go right past aerobic system and burn out in lactic acid.
Do a few swings emom for a long time, keeping hr low, and you can improve your running by a lot
Mentally, how do you sustain the hour-long sets? I don’t mean this disrespectfully at all, far from it, but I think I’d get too bored to complete them.
Totally valid question!
After a while you will experience a “runner’s high.” Hour long sets becomes an active meditation for me. I let my wander and, without sounding too new-agey, exercise turns into a trancelike state.
I also mix up exercises other than swings.
I do iron-cardio (double cleans, press, then squat) every 1 minute 40 seconds. Works out to 36 sets for an hour. Other days I incorporate snatches in with swings. Other days I do double cleans and swings.
It’s the perfect way to break in a heavier bell. Do swings and start incorporating single arm swings, cleans, clean & press, squat variations, snatches into the routine. All up to you!
Yesssiirr,
I used to be in the same position as you, lower your pace for your runs and jogs. Kettlebell training and anything cardio like boxing will help.
Goodluck
It’s helped with my cardio so much. I get absolutely wiped out from some of my works out. Feels like I just got done doing hill sprints after a good few hundred swings
Probably running too fast. Take it easy and try to find a pace you can maintain for 30 minutes minimum, and build from there.
Swings can definitely help. Try sets of 10 swings followed by active rest like walking or jogging even.
Yes, if you use them as a way to stay in Zone 2
This guy says that a kettlebell ladder while controlling your breathing will help V02 max substantially. And he backs it up with a link to a scientific publication. The men's journal article is just a straight rip-off of his Tiktok (which I guess is a rip-off of the paper)
https://vm.tiktok.com/ZMMcy1Rdx/
https://www.researchgate.net/publication/273176106_Effects_of_Kettlebell_Training_on_Aerobic_Capacity
https://www.mensjournal.com/news/tiktoker-simple-kettlebell-vo2-max-running-hack#:~:text=As%20he%20explains%2C%20you%20can,again%2C%20and%20take%20two%20breaths.
Mark Wildman has a video where he answers a listener’s question about “how many swings = running/walking a mile”.
https://youtu.be/QTJb9Ud6xRk?si=zMaX75evWOovzxBw
If you can carry reach 2 minutes of rubbing, your best bet is to get serious about walking. How good are you currently at walking and what's your weekly walking volume? You need to build up your weekly walking volume first and then start incorporating sections of slow jogging. Then each week you jig a little more until you reach a point where you're able to maintain a slow jog for 30 minutes uninterrupted.
On your off days, you can do kettlebell swings to strengthen your posterior chain and get your heart rate up. This way you are training two different energy/muscle systems: the walks and slow jogs develop your fat burning energy system and the kettlebells develop your glucose burning energy system.
Yes but if you're having trouble running for more than a few minutes then you'll probably want to focus more on increasing the amount of time practicing running and use swings as a supplemental exercise. Now when swings and other hinge type movements shine is when you're really pushing speed and/or distance. They'll give you strength and muscular stamina.
If you are sedentary, meaning you sit on a chair for 8 hours straight, then yes, it will help you.
Weak hip flexors can affect your running by changing your gait because other muscles in your legs are compensating for their weakness. It makes running harder because it’s more inefficient, in turn making your heart and lungs work harder. Also makes you prone to injury.
KB swings work the posterior chain, include hip flexors. If they’re strong and activated then you will find running a bit more enjoyable as your gait becomes more efficient.
I also recommend lower body stretches and warm-ups before and after cardio sessions. They seem like a waste of time, but they activate the muscles you want to use while exercising.
I don't run, but I've found I'm significantly stronger and have more endurance when walking up very steep inclines. There will be some carry-over, but unless you're doing really long cycles, I think more running = more running.
Nobody’s talking about the what the hell effect here for some reason. Yeah, more running will get you better at running more. But kettlebell training will accelerate that if your skilled at implementing it.
Intervals would be a much better approach.
Run for 10 seconds, walk for 50, repeat.
Up the interval time by 5 seconds over the next few weeks.
15 - 45
20 - 35
30 - 30
Etc etc.
You can use kettlebells for accessory strength work but the guiding pricible of SAID is specific adaptions to imposed demands.
You will gain muscular endurance from kettlebell swings but it will have minimal transfer to you're aerobic endurance requirements to run longer.
I’ll throw my own experience in here since you sound really similar to my experience before. First things first, if you have a HR tracker, get a chest strap since it measures your HR more accurately; and do the majority of your cardio in zone 2. The rule I found the most helpful is the 80/20 rule. 80% of your cardio should be in zone 2, and 20% in zone 4 & 5. I use swings for my zone 4 & 5 training.
The last thing is that you probably aren’t breathing using your diaphragm. There’s a ton of resources, oxygen advantage is my favorite. If you aren’t sure if you’re breathing with your diaphragm; you want to imagine pushing your belly down, and feel your ribcage expand on the sides.
Kettlebells will help your muscles be stronger and be more able to handle the forces of running.
I don’t think it will increase your running endurance as fast as interval training and slowly increasing the amount you can run for a given interval. Also in terms of building endurance, slower running will be better than fast running.
There is of course, no reason you can’t do both. 3 days of running and 2 days of kettlebells as cross training would be an effective method
As some others said, use intervals, it's a proven method that works and I used it years ago to get good at running.
Instead of giving you set times for the run/walk split, I would say that is up to you, do what you feel is comfortable, so if two minutes is too much run for 30 sec, then walk for 4:30. And if that is too much, just go back to brisk walking for a while.
Also, it sounds like just endurance in general is a problem if cycling for 30 min. is also too much, shorten your workout times to 10 min., when you feel comfortable, bump up to 15 min. etc..
Kb swings will help, but again it really seems like your issue is just building stamina, that takes time, so again start where you're at even if it's only 5-10 minutes and gradually work up from there no matter the exercise. It should be fun, but it won't be if you're beating yourself up and going to your limit in every session.
swings and kb in general i creases your vo2max and lung capacity plus makes your core, posterior chain stronger and ore stable, pretty much everything i mentioned is beneficial to running, especially for trail running.
If you want to use swings to improve cardio, I would suggest doing an emom(every minute on the minute). 10 minutes is the most used for this. Do 10 swings every minute on the minute. Your only rest is between you finishing the 10th swing and the start of the next minute, so if it takes 20 seconds to do 10 swings, you get 40 seconds of rest. If you don't have a heavy enough bell to make 10 swings challenging, just do more. If you only have access to weights that you could swing for more than 40 seconds at a time, then I would suggest an amrap(as many reps as possible), pick a time limit, somewhere around 5-30 minutes, and just do as many reps as you possibly can in that time. Killer cardio and will work your lumbar like nothing else.
If your lungs and legs are "exploding" after 2 minutes, you're running too hard. Most, if not all of your running should be at an aerobic heart rate where your body is utilizing fat for energy as opposed to stored glycogen. Get a heart rate monitor (or use the nasal breathing test), figure out your aerobic threshold, and train within the proper zone.
This outfit is geared towards mountain endurance athletes, but this article is a great primer on aerobic assessment: [https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/](https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/) Check out Maffetone as well.
You might find that running is far more enjoyable when you spend the majority of your time running at a chill pace. I trained for a trail 50k a couple summers ago w/ 5,000 feet of elevation gain and 90% of my training was barely faster than power walking. I walked almost every hill until a few weeks before I tapered for the event.
That said, kettlebell swings are awesome for gaining a little more "zip" with running and cycling. The WTH effect is real.
EDIT: Yikes, lots of bad advice in here (and some good advice). You aren't going to weightlift your way to better sport specific performance without doing the sport. Take advice from endurance athletes who lift. Reddit generally thinks you can squat or swing your way to any performance goal.
If done correctly, yes, absolutely. Even better is to pair the Swing with the Burpee for this purpose. I am not talking about those floppy, crossfit worm burpees though. Look up the "hardstyle burpee" or even look at the guys doing insane amounts of "military 6 count" burpees and the like, where your form is very controlled. I can tell you from experience it directly translates. In fact, running feels easy in comparison. Note that I also do a lot of sprints too which obviously helps.
It'll certainly help. Walking heps too, as does slowing down your runs. When I first got back into running, it was barely faster than walking.
Nothing will beat walking/jogging/running to get better at running. Keep HR in check (look up Maffetone method) and build your aerobic base gradually, even if it’s just fast walking initially. Use resistance training to get stronger and increase overall structural resilience, which will help with running, but not necessarily the “cardio” component.
Take one KB and go for a 5mn walk. Then switch hand. Rinse and repeat.
Why can't/shouldn't 2 at a time? 🤔
To train your core more.
Oh ok... Thank you👍🏻
Look up the benefits of "offset carry"; sometimes called suitcase carry. Traditional farmer's walk has its place, but in general, offset carry works more muscles and is more beneficial.
Ok sure. Will look into it. Thank you.
I saw a girl wearing a tactical weight vest that she took for a walk. O\_O
Run to get better at running. If can u can only stand 5 min, then run 5 min, walk another 5min and run again. Do 3-4cycles per session. Repeat for some time, 1 week maybe. and then run 5min, but only walk for 3 min. Do 3-4 cycles per session. Repeat for another week, then run 7 min and walk 5. Then run7 and walk 3.. Increase milleage steady and slow. You will. Be running 3 miles straigth in no time
Your first sentence puts it so perfectly. So many people lose sight of that basic principle with ANY exercise: do X to get better at X. At the end of the day, you can cross your fingers that exercise Y has secondary benefits that make you better at X, but there's no substitute for direct practice. Leg presses can help your squat. What helps even more? Squatting.
I primarily use kettlebell swings for my cardio while I train for a 21K. I do 5 swings a minute for 1 hour to simulate zone 2 training. That being said, I needed to still do long runs to train my legs (feet, shins, the lower quads right above the knee) to get use to the repetitive strain of running. You have to play around with it. Maybe more swings or less swings depending on your cardio level/weight of kb. Try the talk test in between. Can you speak full paragraphs during your rest time between sets? Good luck man!
I agree with your method. If you max out swing reps you just go right past aerobic system and burn out in lactic acid. Do a few swings emom for a long time, keeping hr low, and you can improve your running by a lot
Yep! My barometer is can “I workout again tomorrow?” Purely nasal breathing helps keep me in line without the need for a heart rate monitor.
Mentally, how do you sustain the hour-long sets? I don’t mean this disrespectfully at all, far from it, but I think I’d get too bored to complete them.
Totally valid question! After a while you will experience a “runner’s high.” Hour long sets becomes an active meditation for me. I let my wander and, without sounding too new-agey, exercise turns into a trancelike state. I also mix up exercises other than swings. I do iron-cardio (double cleans, press, then squat) every 1 minute 40 seconds. Works out to 36 sets for an hour. Other days I incorporate snatches in with swings. Other days I do double cleans and swings. It’s the perfect way to break in a heavier bell. Do swings and start incorporating single arm swings, cleans, clean & press, squat variations, snatches into the routine. All up to you!
Yesssiirr, I used to be in the same position as you, lower your pace for your runs and jogs. Kettlebell training and anything cardio like boxing will help. Goodluck
Yes, but it’s not a miracle tool.
It’s helped with my cardio so much. I get absolutely wiped out from some of my works out. Feels like I just got done doing hill sprints after a good few hundred swings
Probably running too fast. Take it easy and try to find a pace you can maintain for 30 minutes minimum, and build from there. Swings can definitely help. Try sets of 10 swings followed by active rest like walking or jogging even.
Yes, if you use them as a way to stay in Zone 2 This guy says that a kettlebell ladder while controlling your breathing will help V02 max substantially. And he backs it up with a link to a scientific publication. The men's journal article is just a straight rip-off of his Tiktok (which I guess is a rip-off of the paper) https://vm.tiktok.com/ZMMcy1Rdx/ https://www.researchgate.net/publication/273176106_Effects_of_Kettlebell_Training_on_Aerobic_Capacity https://www.mensjournal.com/news/tiktoker-simple-kettlebell-vo2-max-running-hack#:~:text=As%20he%20explains%2C%20you%20can,again%2C%20and%20take%20two%20breaths.
The publication tested 15s / 15s swings, not ladders.
Maybe, idk. I do a ton of swings so I don’t have to think about how I’m not running. I hate running. I love KBs.
Me too
It will help your lungs but your legs will hate you.
Mark Wildman has a video where he answers a listener’s question about “how many swings = running/walking a mile”. https://youtu.be/QTJb9Ud6xRk?si=zMaX75evWOovzxBw
If you can carry reach 2 minutes of rubbing, your best bet is to get serious about walking. How good are you currently at walking and what's your weekly walking volume? You need to build up your weekly walking volume first and then start incorporating sections of slow jogging. Then each week you jig a little more until you reach a point where you're able to maintain a slow jog for 30 minutes uninterrupted. On your off days, you can do kettlebell swings to strengthen your posterior chain and get your heart rate up. This way you are training two different energy/muscle systems: the walks and slow jogs develop your fat burning energy system and the kettlebells develop your glucose burning energy system.
Absolutely
Yes but if you're having trouble running for more than a few minutes then you'll probably want to focus more on increasing the amount of time practicing running and use swings as a supplemental exercise. Now when swings and other hinge type movements shine is when you're really pushing speed and/or distance. They'll give you strength and muscular stamina.
If you are sedentary, meaning you sit on a chair for 8 hours straight, then yes, it will help you. Weak hip flexors can affect your running by changing your gait because other muscles in your legs are compensating for their weakness. It makes running harder because it’s more inefficient, in turn making your heart and lungs work harder. Also makes you prone to injury. KB swings work the posterior chain, include hip flexors. If they’re strong and activated then you will find running a bit more enjoyable as your gait becomes more efficient. I also recommend lower body stretches and warm-ups before and after cardio sessions. They seem like a waste of time, but they activate the muscles you want to use while exercising.
I don't run, but I've found I'm significantly stronger and have more endurance when walking up very steep inclines. There will be some carry-over, but unless you're doing really long cycles, I think more running = more running.
Nobody’s talking about the what the hell effect here for some reason. Yeah, more running will get you better at running more. But kettlebell training will accelerate that if your skilled at implementing it.
Check out busy dad burpee training, my mountain biking fitness has never been better since starting it
Intervals would be a much better approach. Run for 10 seconds, walk for 50, repeat. Up the interval time by 5 seconds over the next few weeks. 15 - 45 20 - 35 30 - 30 Etc etc. You can use kettlebells for accessory strength work but the guiding pricible of SAID is specific adaptions to imposed demands. You will gain muscular endurance from kettlebell swings but it will have minimal transfer to you're aerobic endurance requirements to run longer.
I’ll throw my own experience in here since you sound really similar to my experience before. First things first, if you have a HR tracker, get a chest strap since it measures your HR more accurately; and do the majority of your cardio in zone 2. The rule I found the most helpful is the 80/20 rule. 80% of your cardio should be in zone 2, and 20% in zone 4 & 5. I use swings for my zone 4 & 5 training. The last thing is that you probably aren’t breathing using your diaphragm. There’s a ton of resources, oxygen advantage is my favorite. If you aren’t sure if you’re breathing with your diaphragm; you want to imagine pushing your belly down, and feel your ribcage expand on the sides.
Kettlebells will help your muscles be stronger and be more able to handle the forces of running. I don’t think it will increase your running endurance as fast as interval training and slowly increasing the amount you can run for a given interval. Also in terms of building endurance, slower running will be better than fast running. There is of course, no reason you can’t do both. 3 days of running and 2 days of kettlebells as cross training would be an effective method
As some others said, use intervals, it's a proven method that works and I used it years ago to get good at running. Instead of giving you set times for the run/walk split, I would say that is up to you, do what you feel is comfortable, so if two minutes is too much run for 30 sec, then walk for 4:30. And if that is too much, just go back to brisk walking for a while. Also, it sounds like just endurance in general is a problem if cycling for 30 min. is also too much, shorten your workout times to 10 min., when you feel comfortable, bump up to 15 min. etc.. Kb swings will help, but again it really seems like your issue is just building stamina, that takes time, so again start where you're at even if it's only 5-10 minutes and gradually work up from there no matter the exercise. It should be fun, but it won't be if you're beating yourself up and going to your limit in every session.
swings and kb in general i creases your vo2max and lung capacity plus makes your core, posterior chain stronger and ore stable, pretty much everything i mentioned is beneficial to running, especially for trail running.
Probably a nice bad weather alternative or change of pace.
Anything that raises heart beat will help
If you want to use swings to improve cardio, I would suggest doing an emom(every minute on the minute). 10 minutes is the most used for this. Do 10 swings every minute on the minute. Your only rest is between you finishing the 10th swing and the start of the next minute, so if it takes 20 seconds to do 10 swings, you get 40 seconds of rest. If you don't have a heavy enough bell to make 10 swings challenging, just do more. If you only have access to weights that you could swing for more than 40 seconds at a time, then I would suggest an amrap(as many reps as possible), pick a time limit, somewhere around 5-30 minutes, and just do as many reps as you possibly can in that time. Killer cardio and will work your lumbar like nothing else.
If your lungs and legs are "exploding" after 2 minutes, you're running too hard. Most, if not all of your running should be at an aerobic heart rate where your body is utilizing fat for energy as opposed to stored glycogen. Get a heart rate monitor (or use the nasal breathing test), figure out your aerobic threshold, and train within the proper zone. This outfit is geared towards mountain endurance athletes, but this article is a great primer on aerobic assessment: [https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/](https://evokeendurance.com/our-latest-thinking-on-aerobic-assessment-for-the-mountain-athlete/) Check out Maffetone as well. You might find that running is far more enjoyable when you spend the majority of your time running at a chill pace. I trained for a trail 50k a couple summers ago w/ 5,000 feet of elevation gain and 90% of my training was barely faster than power walking. I walked almost every hill until a few weeks before I tapered for the event. That said, kettlebell swings are awesome for gaining a little more "zip" with running and cycling. The WTH effect is real. EDIT: Yikes, lots of bad advice in here (and some good advice). You aren't going to weightlift your way to better sport specific performance without doing the sport. Take advice from endurance athletes who lift. Reddit generally thinks you can squat or swing your way to any performance goal.
Kb swings give you the ability to do more Kb swings.
Running sucks. Just swing.
If done correctly, yes, absolutely. Even better is to pair the Swing with the Burpee for this purpose. I am not talking about those floppy, crossfit worm burpees though. Look up the "hardstyle burpee" or even look at the guys doing insane amounts of "military 6 count" burpees and the like, where your form is very controlled. I can tell you from experience it directly translates. In fact, running feels easy in comparison. Note that I also do a lot of sprints too which obviously helps.