When done correctly, running with a weighted vest can significantly enhance your fitness and athletic ability. It helps build muscular strength and endurance while improving cardiovascular output and health. Select a vest that fits well, beginning with a lightweight one, and gradually increase the load to ensure a safe and effective training experience.
What is the Purpose of Running with Weighted Vests?
If running isn't your thing, or if you only run for fitness but personally dislike it, adding extra weight might seem like an unnecessary, unpleasant, and daunting challenge. Why make an already physically (and sometimes emotionally) tough workout even harder, right? Although difficult, many people do just that. Some find the extra challenge rewarding, while others aim to boost their fitness without increasing speed or intensity. For still others, it’s a way to better prepare for races. You might have seen someone on a treadmill or a trail, pushing themselves to carry not only their body weight but also the added burden of a weighted vest or a rucksack.
Although it might be viewed as such, these individuals aren't punishing themselves. There are valid and scientifically backed reasons to add weight to your runs. Not sure if weighted running is right for your fitness level? Take our quick assessment quiz to get personalized recommendations on how to safely incorporate weighted training into your running routine. Below are 8 advantages to running with a weighted vest.
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8 Advantages of Running with a Weighted Vest
1. Gain Strength by Running
Adding extra weight while running can enhance speed and muscle development. Although it's different from traditional weightlifting, increasing your body mass during a run places greater demand on your muscles, creating a greater number of microscopic tears in the muscles, and spurring muscle growth and development. This process leads to increased muscle mass and strength over time. One of the most straightforward methods to build strength without any equipment is through bodyweight exercises.
2. Increase Run Intensity
Running, already a superb cardiovascular workout, can become even more challenging by increasing your speed or tackling uphill routes. For some runners, these two increases in demand may not be options; the terrain of their local environment may not contain hills and increasing speed may be ill-advised. Therefore, to increase the intensity of a run, introducing a weighted vest may be a better option. Wearing a weighted vest on your run causes the heart rate to spike more quickly and forcefully. Over time, the increase in demand placed on the heart will strengthen the heart muscle and improve cardiac output. One key sign that your cardiovascular health has improved is a lower resting heart rate compared to your resting heart rate prior to your training. If one of your fitness goals is to significantly improve cardiovascular endurance and health, running with added weight is a powerful option.
3. Engage in a Group Run
Group runs are an excellent way to stay motivated and enjoy the company of friends who share your interests. However, one common challenge is aligning your pace or effort with that of others. If your training demands more intensity than your friends can match, wearing a weight vest can be a practical solution. It allows you to maintain the same pace as the group while still pushing your limits, making the run more beneficial for your fitness goals.
4. Minimize the Duration of Time You Spend Exercising
For those with busy schedules, weight vests can offer a more efficient workout solution. The added intensity of running with a vest means you can achieve more in less time. For instance, a 20-minute run with added weight can be as effective as a standard 30- or 40-minute run. Wearing extra weight during your run may feel awkward at first, but over time, you will acclimate to it. If you’re new to this, we recommend starting by walking with a weighted vest and moving up to running when you feel more comfortable.
5. Boost Your Speed by Adding Weight
Running with a weight vest will undoubtedly slow you down, making you feel less agile. However, once you remove the vest for an unweighted run or race, the difference will be noticeable. By increasing the difficulty of your training sessions, you effectively build speed for race day. While you shouldn’t expect a dramatic boost in speed overnight, consistent training with added weight can lead to realistic and measurable improvements.
6. Running with a Weighted Vest Improves Form
Running with extra weight can feel uncomfortable at first, as it makes you adjust your body position. This adjustment in body position can help improve your posture, running form, and balance. However, this approach can have downsides. If the vest doesn't fit properly, the weights are unevenly distributed, or if you start with too much weight too quickly, it could negatively affect your form. To get the most benefit, it's important to focus on maintaining proper posture and form while using a weighted vest.
7. Getting Ready for Distance Events
Incorporating weighted running into your training routine can provide a significant advantage, especially for endurance events such as marathons. The weighted vest adds an extra layer of difficulty, increasing your stamina and preparing you better for race day. This is particularly useful if you’re training in an area without varied terrain, as the additional weight compensates for the lack of natural challenges.
8. Enhance Bone Density and Strengthen Connective Tissues
Running with a weighted vest forces your bones and connective tissues to work harder by adding extra stress. This increased stress and pounding with each foot strike prompts your bone to increase in density, strengthening them. This extra weight also forces your tendons (connects muscle to bone) and ligaments (connects bone to bone) also adapt, becoming more resilient and better at supporting your joints.
How to Use a Weighted Vest While Running
Weighted vests offer many benefits, but it's important to do it safely to prevent injuries and avoid repetitive strain. Keep the following tips in mind as you begin:
- Start with just the vest itself to get accustomed to it before adding any weight. Once you're comfortable, add a small amount of weight gradually over extended periods of time.
- Begin with one weighted run per week, then increase frequency as you adapt and build strength.
- When adding the weights, make sure that they are evenly distributed across the vest to maintain balance.
- Check that the weights are securely in place before you begin your run.
- Choose an adjustable weighted vest that fits you well. You don’t need to spend a lot—consider finding a used vest through online running groups. The vest should fit snugly against your body to minimize movement while running.
- If you experience any pain while running with the weighted vest, remove it and continue your run without the added weight.
- It’s advisable to consult your doctor before starting to use a weighted vest, especially if you have any pre-diagnosed or undiagnosed medical conditions.
Other Workouts With a Weight Training Vest
Weight vests aren't limited to running; they can also be effective in the weight room and while doing cardio exercises.
Weight Training
When you wear a weight vest while weight training, you are increasing the demand placed on the body (heart, bones, tendons, and ligaments) by being forced to work harder against gravity. Although more research is needed to fully understand this effect, existing studies suggest that weight training with a weighted vest might enhance bone density.
Cardio Exercise
Using a weight vest during cardio workouts will have similar effects as running with a weight vest. Your heart will have to work harder with the increased weight, improving cardiac strength and cardiac output. A weighted vest may also help you to burn more calories during a timed cardio session. Some examples of cardio exercises where an individual may wear a weighted vest includes boxing class, while using the elliptical or stair-steppers, or jump roping.
Factors for Purchasing
A weight vest should not exceed 10 percent of your body weight. Most studies involve vests that are between 4 and 10 percent of the wearer’s body weight. To maximize your investment, choose a vest that starts with a lower weight and allows for gradual adjustments.
When selecting a weight vest for training, try on various styles and designs. The vest should fit securely and comfortably on your body, with the weight evenly distributed across your trunk and torso.
Safety Measures
When using a weight vest to boost your workouts, be sure to follow these safety guidelines:
- Ensure that the weights in your vest are securely fastened and evenly distributed around your body. If the weights shift during movement, they could affect your balance and increase the risk of injury.
- Begin your training with minimal weight and gradually increase it over time. Avoid starting with the maximum weight capacity of your vest.
- Some fitness sources suggest using vests up to 20 percent of your body weight. If you’re considering using a vest with such a high load, consult your doctor to ensure your heart and overall health are suitable for this level of intensity and cardiovascular strain.
- If you experience joint discomfort or have osteoporosis, seek medical advice before incorporating a weight vest into your running routine.
Conclusion
Although not suitable for everyone, a weighted vest can be a valuable addition to your fitness routine. It's important to take careful steps when incorporating it into your workouts, whether for yourself or your clients. Begin with a small amount of extra weight and limit yourself to one weighted workouts per week initially. If you find it beneficial, you can gradually increase the weight and frequency in a safe manner.
