Running gives your training a clear purpose. A route to finish. A distance to explore. A rhythm you return to. When running matters to you, it is natural to look for ways to support it.
Strength training can be one of those ways. At TF360, we are developing a focus on runners while continuing to welcome people who want to become stronger for everyday life.
WHAT DOES THE RESEARCH SAY?
Running economy describes the energy required to run at a given speed. A 2024 systematic review found that some strength-training methods may improve running economy in middle- and long-distance runners. The effects differed with the training method and running speed.
This is a reason to take strength training seriously. It is also a reason to be precise: those studies examined specific programmes and participants. They do not establish that every kettlebell class delivers the same result, or prove outcomes for the TF360 Method.
WHAT CAN A KETTLEBELL OFFER?
A kettlebell gives you a practical way to practise resistance training in a small space. In TF360, the emphasis is on learning movements, controlling the load and gradually developing your capacity.
The four weekly engines provide different training purposes: Strength Flow, Endurance, Power and Burn Lab. They belong to one method, rather than a collection of unrelated workouts.
That structure is TF360’s coaching approach. It should be adapted to your experience, equipment and running demands with Ellis.
START WITH THE MOVEMENT
Our standard starting kettlebells are 8 kg for women and 12 kg for men. These are programme reference points. Discuss a suitable weight with Ellis based on your ability and experience. Children’s training and equipment should be discussed directly with Ellis.
Progressive loading means increasing the challenge as your capacity develops. It may involve repetitions, training volume or kettlebell weight. Good technique and control remain part of that discussion.
The useful question is not simply “Can I lift a heavier kettlebell?” It is “Can I manage the next challenge with the technique and control we are aiming for?”
BUILD A WEEK THAT MAKES SENSE
TF360 currently trains Monday–Thursday, with recorded Zoom sessions from 5–6 am and live Zoom sessions from 6–7 pm, in South African time. Friday is a rest day. On Saturday, members can run, walk or choose exercise without kettlebells. As our focus on runners develops, runners are encouraged to make Saturday their running day.
This is the programme’s rhythm, not an individual running prescription. If you already follow a running plan, discuss how the strength sessions fit with that plan and your recovery before adding more training.
WHAT SHOULD YOU NOTICE?
Bring observations to your coach: which movements are becoming more familiar, how consistently you are training, how you feel around your runs and what questions you have about progression. Those conversations help guide the next step.
Strong in 30 introduces that rhythm through a 30-day challenge, from 5 October to 3 November 2026. The aim is to practise consistency and learn the method. Participation is included in the R200 monthly TF360 membership.
Train strong. Live capable. And keep your running at the heart of why you train.