Kettlebells or Medicine Balls When Strength Training for a Marathon?
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Dear Fun and Fit: I’ve been looking to ramp up my training to complete my first marathon next spring. I really need to get on a better plan for strength training. I will be doing a lot of training over the winter months on the east coast where it is often yucky. It would be nice to be able to fall back on a strength training/treadmill run if needed.
Would a kettlebell be a good idea or would I be better off with a medicine ball? Which would be more diverse for training? I’d want to start out with something not too big that would cause injury either. Suggestions on weight? Amy, Mount Joy, PA
Alexandra: For diversity, both kettlebell workouts and medicine balls are good. Kettlebells offer both cardio AND strength benefits, while the medicine balls address strength. Having said that, I would suggest the medicine ball first unless you have someone certified in kettlebells to teach you. Kettlebells are deceptively difficult to do right. You have to hold and swing them properly to avoid getting hurt. Our post “Kettlebell Workouts: Yes or No” will give you something to think and clink on.
(For more great advice on taking advantage of what these iron balls with handles offer, listen to our radio interview of Kettlebell Bombshell, Lisa Balash: Kettlebells for Fitness, Weight Loss, and Strength.)
Either way, you want to start light: 5 – 7 pounds for the kettlebells, and 8 – 12 pounds for the medicine ball.
Kymberly: Ring My Bell, Ball, Bell What the H*ll? All this talk about bells and balls makes me want to sing, roll, and loll! (Dare you to click the link, hear Anita Ward sing Ring My Bell and NOT have the song stuck in your head). Nooooooo, make it stop!
Before going disco on you, allow me to work a different move. Why not get into group fitness strength training classes instead? Whether you use free weights, resistance bands or resistance tubing, barbells, body weight, actual kettlebells or medicine balls, you will have a lower chance of injury in a class taught by a fitness pro. You’ll increase your fundamental strength, allowing you to progress further with your marathon training. And you will get guidance, a range of options, and feedback within a class, all of which minimize injury risk. Tackle kettlebells only with a qualified, well-trained leader (trainer or group instructor) as risk with them is higher than with other resistance equipment. You can then take what you learn in the strength training class out onto the floor and apply it to your solo resistance training program.
Ding! And they’re off!! Is that the starting bell for your inaugural marathon? Have a ball with it!
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