On October 27, 2002, I completed the Marine Corps Marathon posting
a time of 4:36:02.
I realize that this fact is not that impressive for the serious
long distance runner, but consider the following points:
1. This was my first marathon.
2. I did not run a step to prepare for this event.
That's right - I simulated all roadwork by training with kettlebells,
specifically, by performing extremely high-rep sets with a 16
KG kettlebell.
I entered the lottery for the marathon about the same time I
became interested in kettlebell training. I was intrigued by the
fact that Russian sailors commonly use kettlebells to develop
endurance as well as strength . I decided to conduct an experiment
with my personal training - "Is it possible to prepare for
and complete a marathon without running?"
The answer is yes. I will detail in this article how I prepared
for both the Marine Corps Marathon and the First Tactical Strength
Contest (TSC) at the same time. (The contest was held two weekends
earlier.)
The Program
On Mondays, Wednesdays, and Fridays I would train for strength,
focusing mainly on the TSC events, i.e., weighted chin-ups, pistols,
and snatches. Tuesday I would incorporate presses. Thursdays I
performed one five minute or two six minute cardio sets, with
three minutes rest in between sets. These sets consisted of snatches,
cleans, and swings, with some figure eights thrown into the mix.
I changed hands and exercises frequently; the only steadfast rule
was "Don't drop the kettlebell." I did this combination
of exercises to simulate short to medium distance running at a
fast pace.
On Saturdays, I set up a circuit using exercises from the Russian
Kettlebell Challenge and run through the circuit for 20 to 50
minutes. On Sundays, I rested.
I followed the program summarized below for approximately four
months.
Monday Kettlebell Strength Work/TSC
Exercises
Tuesday Kettlebell - Cardio
Wednesday Kettlebell Strength Work/TSC
Exercises
Thursday Kettlebell - Cardio
Friday Kettlebell Strength Work/TSC
Exercises
Saturday Kettlebell - Circuit Training
Sunday Rest
The Results
After running the marathon, I concluded that kettlebells are
a great tool for building cardio-respiratory endurance, but not
the preferred method for marathon preparation.
The reality behind my conclusion is simple. The best way to prepare
your body for the beating it will take during a 26.2 mile run
is to spend some time running, preferably outside on pavement.
However, kettlebells can be incorporated, and improve, a runner's
training regimen.
I have developed a program with this insight in mind that is
more conventional than the first described.
Monday Kettlebell Workout
Tuesday One to Three Mile Run,
Fast Paced
Wednesday Kettlebell Workout
Thursday One to Three Mile Run,
Fast Paced
Friday Endurance Sport, i.e., bike,
swim, basketball, etc.
Saturday Long, Slow Paced Run
Sunday Rest
Using a program similar to the one described above, I plan to
run in the 2003 Philadelphia Marathon this November. My kettlebell
workouts under this program will consist mainly of Girevoy sport
lifts (incorporating concurrent training for another upcoming
competition). Almost any kettlebell routine may be substituted
into this program - have fun designing your own.
I would urge any distance runner looking for a competitive edge
to train with kettlebells.
Steve Knapstein is a Russian Kettlebell Certified Trainer
and a Certified Personal Trainer working out of Maxercise in Philadelphia,
Pennsylvania.
