Have you ever felt like your running training has plateaued and you want to increase the challenge? Adding weights to your runs can be an effective solution for strengthening your body and improving your performance.
This article will discuss the benefits, safe methods, and tips for choosing the right weights to make your running workouts more efficient and achieve maximum results. With the right strategy, you can build strength, speed, and endurance without compromising safety.
What Are Running Weights?
Many people think that running only requires good shoes and stamina. However, using running weights plays a crucial role in improving overall performance and strength.
Weights are additional equipment such as weighted vests , ankle weights , or wrist weights designed to increase body load during running. The goal is to make muscles work harder and accelerate strength adaptation.
Technically, weights create external resistance that stimulates key muscles like the quadriceps, hamstrings, glutes, and core . These muscles contract more strongly with each step, gradually improving performance.
With the addition of a proportional load, the body learns to balance itself and improves joint stability. Once the load is removed, steps feel lighter and speed increases as the body becomes accustomed to the additional pressure.
Weights are typically made of materials such as neoprene, iron sand, or solid metal wrapped in flexible fabric for a comfortable fit. The type and weight of the equipment should be tailored to your fitness level and training goals for optimal benefits.
Also read: What is the Function of a Weight Vest and Can It Increase the Effectiveness of Your Workout?
How to Use Weights for Running?
Many runners are interested in trying weights for running, but don't understand how to use them safely. However, using additional weights can alter the stress on the body and joints, requiring proper technique to avoid injury.
The first step is to start with a light weight, around 2–5% of your body weight. For example, if you weigh 60 kg, use a 1–3 kg weighted vest or 0.5–1 kg ankle weights on each leg to avoid disrupting your natural gait pattern.
Once the body begins to adapt, the load can be gradually increased according to muscle capacity and joint stability. Before running, perform a dynamic warm-up such as leg swings , high knees , and lunges for 10–15 minutes to prepare the muscles for the additional stress.
When running, maintain an upright posture, avoid long strides, and focus on your breathing to maintain efficient movement. It's recommended to start with short, 15–20-minute strength training sessions, then increase the duration as your body adapts.
Combine weighted exercises with unweighted sessions, for example, twice a week with weights and twice without. Also, make sure the equipment you use is comfortable, because effective training isn't about the heaviest weights, but rather consistency in strength training.
Also read: 5 Most Effective Exercises to Increase Running Speed
Benefits of Running Weights for the Body
1. Increase Leg and Core Muscle Strength
The added weight forces core muscles like the quadriceps, hamstrings, glutes, and calves to work harder to support each step. Core muscles also actively maintain balance, resulting in greater stability and strength while running.
This combination of muscle activations strengthens the foundation of overall movement. As a result, performance is significantly improved and the risk of injury is reduced.
2. Increase Endurance and Stamina
The added resistance of the weights forces the heart and lungs to work harder to supply oxygen to the muscles. This adaptation makes the cardiovascular system more efficient.
With consistent training, the body becomes more resilient to high intensity. Runners can also endure longer runs without tiring as quickly.
3. Burn More Calories
Running with weights increases the energy required for each stride. This increases calorie burn by 10–15% compared to regular running.
Additionally, the afterburn effect continues after the workout is over. This process helps with weight loss and accelerates muscle building.
4. Improve Running Posture and Technique
A weighted vest helps maintain an upright and stable body position while running. The evenly distributed weight across the upper body also works the back and shoulder muscles .
With better posture, movement coordination becomes more efficient. The risk of injury from incorrect body position can also be minimized.
5. Increase Speed When Load is Released
As the body becomes accustomed to the added resistance, the neuromuscular system becomes more responsive. Muscle coordination and reflex speed improve.
When the weights are removed, the body feels lighter and more efficient. This is called the overspeed effect , where a runner is able to run faster with the same effort.
Also read: Speed Play Is a Running Exercise That Increases Stamina
Tips for Using Weights Effectively and Safely
Using weights for running requires control and proper technique. Here are some guidelines to help keep your workout safe and effective:
- Choose a weight that suits your ability . Beginners should start with a 1–3 kg weighted vest or 0.5–1 kg ankle weights per leg. Avoid excessive weights that can alter your natural gait pattern.
- Apply the principle of progressiveness . Increase the load gradually every two to three weeks while increasing the duration of the exercise.
- Pay attention to running technique and posture . Maintain an upright position, gaze straight ahead, and engage your abdominal muscles. Wear well-cushioned shoes to keep your joints safe.
- Warming up and cooling down are essential . Perform dynamic movements before running and stretch after exercise to prevent muscle stiffness.
- Ensure the equipment is comfortable and secure . The weighted vest should fit snugly, and the ankle weights should not put pressure on the tendons. Avoid wrist weights when running long distances.
- Support with nutrition and adequate rest . Consume protein after exercise for muscle recovery, and stay hydrated for optimal performance.
By following these tips, you can maximize the benefits of running weights, from increased strength and endurance to greater calorie burning without compromising your safety.
Maximize Your Running Workout with SVRG Gear!
Using weights for running isn't just a trend, but an effective strategy for building strength, endurance, and efficiency. With proper technique, you can experience significant improvements in running performance, stability, and speed.
For maximum results, use quality training equipment such as weighted vests , ankle weights , and arm weights , which are ergonomically designed, breathable, and durable. Every SVRG product is designed to support performance without sacrificing comfort during training.
Come on, level up your training now with SVRG! Visit the SVRG website and find the best running gear to build strength and optimize running performance.
