The Ultimate Guide to Running with Weights: Exploring Methods, Benefits, and Safety

Published :

Cross Training For Runners
Photo of author

Written by :

David Dack

Are you ready to dive into the world of running with weights? Strap on your running shoes and get ready for an enlightening adventure. Today, we’re tackling the age-old question: should you add extra weight to your runs?

It’s a topic that sparks heated debates among runners, fitness enthusiasts, and even the occasional armchair expert. Some swear by the benefits, while others raise an eyebrow of skepticism. But fear not, my running comrades, for I am here to shed light on the matter and guide you through the maze of information.

Before we embark on this weighty journey, let me assure you of one thing: there is no one-size-fits-all answer. As with many aspects of fitness, what works wonders for one person may be a recipe for disaster for another. So, grab a cup of your preferred running fuel, sit back, and let’s explore the truth behind running with weights.

First, let’s address the elephant in the room. Just because you’re lugging around extra pounds during your run doesn’t automatically mean you’ll transform into a sculpted Greek god or goddess. Sorry to burst any bubble of hopes and dreams. Building muscle and improving endurance are complex processes that require a well-rounded training regimen.

Now, let’s dive into the science. Research on the topic is a bit like a wild roller coaster ride. Some studies claim that adding resistance to your run can boost performance, while others warn of potential harm lurking in the shadows. Confusing, right? But fear not, for I shall navigate you through this maze of conflicting information.

In this enlightening article, we will explore six common methods of incorporating weights into your running routine. We’ll unveil the advantages and disadvantages of each method, as well as provide you with the proper techniques to ensure a safe and effective experience.

But wait, there’s more! I’ll also sprinkle in some real-life anecdotes from runners who have ventured into the world of weighted running. Their experiences, triumphs, and even a few mishaps will paint a vivid picture of what to expect when strapping on those extra pounds.

Does Running With Weights Build Muscle?

The age-old question of whether strapping on some extra pounds during your run will transform you into a shredded beast.

Well, here’s the scoop, my friend: if your goal is to build muscle and become the next Greek statue, I have a different recommendation for you.

Instead of lugging around weights while pounding the pavement, why not indulge in some good old-fashioned strength training? Whether it’s the classic push-ups and squats or hitting the iron in the gym, strength training is the key to unlocking the doors of power and reducing your risk of injury.

Now, don’t get me wrong. Running with weights might give a little extra love to certain muscles, but in the grand scheme of things, it’s not the most efficient way to pack on the gains. Here’s why: you may not be placing enough stress on those muscle fibers to provoke the breakdown and repair process that leads to muscle growth.

So, before you embark on the weighted running adventure, take a moment to reflect.

What’s your goal? Are you aiming to improve endurance, boost strength, or carve out those rippling muscles? Whatever it may be, there are better alternatives to achieve your desired outcome.

For improving endurance, dive into targeted endurance training like long runs and interval sessions. To increase your strength, engage in focused strength training exercises that target major muscle groups. And if you want to build muscle, my friend, it’s time to embrace the wonders of strength training.

Not sure where to begin? Fear not, for I’ve got your back. Check out my beginner’s guide to strength training and unleash the power within you. Think squats, push-ups, walking lunges, pull-ups, planks, calf raises, deadlifts, banded walks, donkey kicks, and more. Aim for eight to ten reps on each exercise, completing up to three sets. For maximum impact, hit the weight room at least two to three times per week.

Now, if you’re still adamant about giving weighted runs a shot, I won’t hold you back. But let’s delve into what you’re truly getting yourself into. It’s only fair that I equip you with the knowledge you need to navigate this terrain safely and effectively.

Still, insist on giving weighted runs a try? Then, at the very least, let’s explain what you’re getting yourself into.

The Benefits of Lifting Weights For Runners

Now, let’s dive into the enticing world of running with weights and explore the bountiful benefits it offers. Trust me, there’s more to it than meets the eye.

Improved Cardiovascular Health

When it comes to running with weights, one of the primary rewards lies in the realm of cardiovascular health.

Think of it as giving your heart a little extra love. By strapping on those weights, you’re providing your ticker with a more robust workout. The added load forces your heart to pump more blood, resulting in improved cardiovascular function. And hey, that’s a pretty fantastic outcome, wouldn’t you say?

Calorie Burn

Oh, the sweet burn of those extra calories! Running with weights can be a secret weapon in your calorie-burning arsenal.

The simple act of adding extra weight to your body increases the energy expenditure required to cover the same distance at the same speed. It’s like adding a turbocharger to your calorie-burning engine.

You’ll be pleasantly surprised to discover that you can burn approximately 5 to 15 percent more calories by incorporating one to three-pound arm or hand weights into your walking routine. Talk about maximizing your efforts!

In fact, according to the American Council on Exercise (ACE), using one- to three-pound arm or hand weights during aerobic training can result in burning up to 15 percent more calories. Now that’s some serious calorie-burning potential!

Improved Endurance

Running with weights won’t necessarily transform you into the Flash, but it can undoubtedly boost your endurance and strength over time.

By consistently incorporating weighted runs into your routine, you’ll find your stamina and fortitude reaching new heights. It’s like a magical elixir for your running performance, allowing you to conquer longer distances with ease. Remember, the gains come with dedication and persistence. It’s all about the journey, my friend.

Quick Workout

In the hustle and bustle of life, finding time for a lengthy workout can be a challenge. But fear not, for running with weights can come to your rescue!

It’s the ultimate time-saving hack. By strapping on those extra pounds, you can squeeze in a powerful workout without sacrificing precious hours. You’ll be amazed at how efficiently you can achieve results in a shorter amount of time. It’s like a concentrated dose of awesomeness for your fitness goals.

Building Strength

Running with weights not only enhances your running prowess but also reduces the risk of injury in the long run.

It’s like giving your body a sturdy suit of armor. Now, let’s be clear, running with weights isn’t a substitute for a full-fledged strength training session. However, when used correctly, those added weights can deliver impressive strength gains.

The Research

Don’t just take my word for it. Let’s delve into the realm of scientific evidence. In one fascinating experiment, researchers examined young subjects who used weighted vests during various activities. The results? They reported measurable increases in agility and speed when using a weighted vest during aerobic exercises. Talk about turbocharging your performance!

And that’s not all. Another study focused on postmenopausal women and their strength improvements after three months of running with weighted vests. The findings? They experienced significant gains in strength. The evidence speaks for itself.

Ankle Weights

When it comes to adding resistance during runs, ankle weights often take center stage. They may seem like the perfect solution, but here’s the truth—they come with a host of downsides.

In fact, ankle weights are the most treacherous method you can choose, as they can compromise your running form and put excessive strain on your lower leg muscles, joints, and tendons.

The ankle area is already sensitive, and introducing extra pressure can quickly lead to injury. It’s like poking a sleeping dragon, awakening the potential for pain and discomfort.

But wait, there’s more.

Strapping on ankle weights not only increases injury risks but can also alter your running gait, biomechanics, and overall form. Over time, this can set you up for a frustrating cycle of injuries. Trust me; it’s a path you don’t want to tread.

For these reasons (and some more), avoid running with ankle weights. It’s not worth the risk.

Instead, focus on ways to improve your leg strength without injury, like doing hill reps or track sprints.

Still want to do it? Then, at the very least, choose a light pair to avoid meddling with your natural running gait.

Hand/Wrist Weights

If you’re up for a challenge, strapping on those hand or wrist weights might seem like an enticing idea. They can increase your heart rate, elevate training intensity, and even burn a few extra calories. But here’s the burning question: is it worth it in the long run? Well, let me share my thoughts.

Carrying weights on your wrists, if they are light enough, can indeed have some benefits. However, we must tread cautiously. The potential drawbacks can be as weighty as the weights themselves. You see, the act of carrying weights on your wrists might force you to round your shoulders and disrupt your natural arm swing. This change in running economy can pave the way for pain and injury, not only in your wrists but also in your shoulders, elbows, neck, and upper body.

But wait, there’s more!

Running with wrist weights can also throw a wrench into your stride length, leading to further troubles down the road. It’s like trying to dance gracefully while wearing wrist shackles. The fluidity and freedom of movement are compromised, and the risk of injury looms larger.

Weighted Vests

Looking for a method that minimally alters your running biomechanics? Weighted vests are the way to go.

Picture this: a vest snugly hugging your body, providing steady resistance throughout your run. This military-style training technique has gained popularity in recent years, and for a good reason—it may just be the most effective and safest way to add resistance to your runs.

However, as with any technique, weighted vests have their own set of considerations. The added stress on your muscles and joints can make some runners more prone to injury, especially if they are overweight or have a history of knee or back pain. It’s crucial to choose a weighted vest that doesn’t exceed five to ten percent of your body weight. So, if you weigh 180 pounds, aim for a vest weighing 10 to 20 pounds. As you get stronger, feel free to increase the load gradually.

By following these guidelines, you’ll reduce the risk of injury while reaping the rewards of increased speed and agility. But remember, my friend, the technique is key.

Failing to maintain proper form can leave you vulnerable to soreness, pain, and even more serious injuries. It’s like embarking on a journey without a map—wandering aimlessly and getting lost along the way.

running jacket

Running With Dumbbells

Now, let’s delve into a method that adds a bit of oomph to your runs—running with dumbbells. Picture yourself holding those weights, feeling the tension in your muscles as you hit the pavement. But before you sprint off with those weights in hand, let’s discuss the potential risks involved.

Dumbbells essentially work in a similar way to the hand/wrist method. However, since they’re held, there’s an added risk factor, especially when it comes to your running technique. The mere act of holding dumbbells can alter your running biomechanics, potentially causing muscular imbalances and adding extra stress to your body.

But wait, there’s more!

Improper use of dumbbells while running can lead to a host of unwanted consequences. Imagine this: muscle soreness creeping in, spinal pain nagging at you, your stride feeling compromised, and an exaggerated arm swing throwing your balance off-kilter. It’s like trying to juggle flaming torches while walking on a tightrope—a recipe for disaster.

To play it safe, consider using dumbbells for walking and incorporating exercises that target your upper body. This can help improve your endurance in that area. However, keep in mind that it won’t have the same targeted impact as strength training in the gym. So, while it can be a valuable addition to your routine, it’s important to understand its limitations.

Weight In Pack

Last but not least, let’s explore a method that may pique the interest of runners with functional goals—running with a backpack carrying added weight. Picture yourself strapping on that pack, feeling the weight resting against your back as you hit the open road.

However, my friend, I must be honest with you. Just like other methods, running with weights in a backpack comes with its own set of risks. If the load is too heavy, it can put excessive stress on your joints, such as your hips, knees, and ankles. And as much as I hate to sound like a broken record, this once again sets you up for potential injury.

But that’s not all.

Running with weights in a backpack may not be as safe and secure as other options. The potential for bouncing and shifting can throw off your balance and stability. It’s like carrying a bag of marbles while traversing a rocky path—every step becomes uncertain, and the risk of stumbling increases.

Still, determined to give it a try? Then I implore you to exercise caution and resist the urge to load your backpack with too much weight. Start with a lighter load and gradually increase it as you build strength and stability.

Safety Precautions Of Running With Weights

Now that we’ve explored the different methods of running with weights, it’s time to dive into some essential safety precautions.

Whether you choose ankle weights, hand/wrist weights, dumbbells, or a weighted vest, these guidelines will help you stay safe and sound on your running journey.

Here are a few:

Build A Base

First and foremost, let’s talk about building a solid foundation. Before you embark on the world of weighted running, it’s crucial to establish a base of cardiovascular fitness and strength. Take the time to build up your endurance and muscular resilience. Once you feel ready, gradually introduce a light amount of resistance into your runs. A well-fitting weighted vest can be an excellent starting point for adding resistance to your workouts.

Avoid adding too much Weight

Now, let’s address the golden rule: avoid biting off more than you can chew. It’s essential to start with a weight that doesn’t exceed 5 percent of your body weight. As you gain strength and confidence, gradually increase the resistance to a range between 10 to 20 percent of your body weight. Remember, slow and steady wins the race and safety should always be a top priority.

Deal With Back Pain

If you have a history of back or neck problems, it’s wise to steer clear of running with weights altogether. The additional load can place unnecessary stress on your joints and potentially exacerbate any existing issues. Instead, focus on alternative exercises that provide a similar challenge without compromising your well-being.

Even Distribution

When it comes to distributing the weight, balance is key. Ensure that the load is evenly distributed around your body. By doing so, you’ll avoid overcompensating or favoring one side over the other. Remember, a balanced load leads to a balanced run. It’s like carrying a tray of delicate champagne flutes—you want to keep them level and avoid any spills along the way.

Watch your technique

Now, let’s talk about technique. Form is your best friend, especially when it comes to running with weights. A solid and efficient running form helps alleviate strain on your joints and muscles. Engage your core, stand tall with a proud posture, keep your back flat, and land gently on your forefoot. It’s like the graceful movements of a dancer on stage—every step is deliberate, fluid, and harmonious.

Choose a weighted vest.

If you’re looking for the ultimate recommendation, a weighted vest takes the crown. Among all the methods, it’s considered the best and safest option. Weighted vests are designed with tiny pockets that allow you to adjust the resistance precisely. Think of it as a custom-made suit tailored to your fitness needs—it provides the perfect fit and allows you to fine-tune your progress.

Pay attention to your Body

Lastly, always listen to your body. Pay close attention to any signals of discomfort or pain during your weighted runs. If you experience muscle or joint pain, it’s crucial to reduce the weight or take a break altogether. Give yourself a few days of rest until you feel better. If the pain persists, don’t hesitate to consult with a healthcare professional who can provide guidance tailored to your specific needs.

Running With Weights – The Conclusion

Is running with weights worth the risk? That’s a question I pose to you, my fellow runner. Have you ever taken the plunge and tried it before? I’m curious to hear your thoughts and experiences, so please share in the comment section below!

As we wrap up our exploration of running with weights, it’s clear that some methods are more effective than others. If you’re considering venturing into the world of weighted running, my advice would be to steer clear of ankle weights and dumbbells. These methods have proven to be the least effective, with their drawbacks outweighing any potential benefits.

But don’t let that discourage you! If you’re still eager to embrace the challenge and reap the rewards, consider alternatives like hand/wrist weights or, better yet, a weighted vest. These options offer a safer and more effective way to add resistance to your runs, helping you push your limits while minimizing the risk of injury.

Now, it’s your turn to share your thoughts. Have you tried running with weights before? What was your experience like? Did you find it beneficial or encounter any challenges? Let’s keep the conversation going in the comments below. Together, we can learn from each other’s journeys and continue to explore the exciting realm of weighted running.

Recommended :