Running with weights: benefits, precautions and everything you need to know to go to the next level

It is the eternal dilemma: aerobic or anaerobic exercise? And then it occurred to you to join the trend of running with weights. And the question arises: running to lose weight? Or sport as an antiaging measure? Do not be sad. Running with weights is generally good if you have already reached a certain physical level, although it all depends on what you are looking for. If it’s muscle, it won’t be a good idea.

There is evidence that running with weights can increase your calorie burn and your maximum speed level, improve your position and strengthen your bones. Nevertheless, not the most effective way to build muscle mass. It will make you stronger, yes, but in the sense that it will improve your speed and endurance while strengthening your joints making you less prone to impact injuries. Running with weights means nothing but increase the difficulty and exerting your cardio training by adding more resistance load.

How to run with weights

The most common ways to run with weights are by wearing a weighted vest, holding hand weights, using wrist weights, or placing ankle weights. With that extra weight, your body will need to exercise more energy than normal to cover the same distance at the same speed. That means you will burn more calories.

One study evaluated runners wearing vests weighing 5-10% of their body weight. Researchers found that wearing a weighted vest during aerobic training sessions can greatly improve speed and agility, but not strength.

How to avoid injury

If you want to go to the next level, do it with head. Avoid adding too much weight too soon. Do it gradually. If you experience any unusual joint pain, you will need to stop and talk to your doctor. Running with hand or ankle weights can expose you to injury. Experts often recommend run with a vest with weight, well distributes weight more safely. This will help you build aerobic strength without increased risk of injury.

Slowly add small amounts of weights to a vest for best results and progressively Try to challenge yourself to complete your running workouts at least the same speed and distance that you did without weights. Try to run with no more than 10 percent of your body weight in a vest. Must also avoid “overtraining” or increase the hardness of your sessions too quickly. And make sure you take good breaks.

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