Though it is getting more and more common, is running with weights genuinely beneficial to your health? Learn more about running with weights below; most common weights to run with, health benefits of running with weights and cautions.
Types of Weights
You can run with a variety of weights. The most common ways to run with weights are:
- Using a weighted vest
- Holding hand weights
- Wearing wrist weights
- Attaching ankle weights
- Weighted vest. One of the safest ways to practice weighted running is to wear a weighted vest that weighs up to 10% of your body weight.
- Wrist weights. An effective technique to boost workout intensity and calorie-burning effectiveness is to wear wrist weights that are between one and three pounds in weight.
- Dumbbells. Wrist weights have advantages similar to dumbbells, however dumbbells require holding, which increases the possibility of user error.
- Ankle weights: Although they aren’t always the greatest option, ankle weights of one to three pounds can be advantageous. Your running mechanics could be badly affected, leading to injury.
- Backpack-mounted weights: People with practical objectives, such as hikers or military personnel, might benefit from this kind of training. However, because to the possibility of shifting and bouncing, weights carried in a backpack are less secure than other techniques.
Benefits Of Running With Weights
Running with weights does offer several fitness benefits, below are few benefits of running with weights:
- Running with additional weight means your body will have to expend more energy to cover the same ground distance at the same speed. You will consequently burn more calories, as it requires a given amount of energy to move your body weight over a certain distance at a specific speed. The amount of energy needed increases when weight is added to that amount. According to ACE, performing aerobic exercise while holding one- to three-pound arm or hand weights will increase your calorie burn by 5 to 15%.
- Building Strength: In certain areas, but not all, jogging with weights can help you acquire more strength than just running without added weights.
- Improved cardiovascular performance. See more benefits of running with weights at running101
How to Avoid Injury While Running With Weights
You can run while carrying weights without getting hurt if you take precautions. Here are few things to do to avoid getting injured while running with weights:
- Before you start running, warm up. During the workout, put on your running vest. A weighted vest warm-up can improve workout performance, according to research.
- As opposed to wrist or ankle weights, begin with a weighted vest. The weight is safely distributed by the vest, which makes it simpler for your core to support it.
- Starting with a basic weight, incrementally add weights. Ideally, you should continue running at the same speed that you were before adding the weight.
- Avoid putting on excess weight just for the purpose of it.
- Running with extra weight can put more strain on your joints and have a detrimental impact on your running technique. You might be more prone to joint injury.
- Try running with no more than a three-pound weight per arm or leg, and a vest weighing no more than 10% of your body weight.
- You should also avoid overtraining and rapidly increasing your workouts. Take lots of rest days and keep your workout intensity within a healthy range.
The important things to keep in mind are summarized as follows:
- Running with weights can increase calorie burn, build strength, and enhance cardiovascular health.
- Beginners should use weights that are safer than others. Instead of using dumbbells or ankle weights at first, start with a weighted vest.
- When jogging with weights, you must maintain your normal pace or increase it in order to observe results. Never slack off.