Running With Weights

Running With Weights

For some reason, many people treat running as an easy type of exercise, perceiving it as nothing more than banal cardio.

However, this is a rather serious form of physical activity that requires not only perfect execution in terms of technique but also a clear understanding of the mechanics.

It is also worth adding to this a sufficient level of physical fitness, which is simply necessary even for jogging. It’s not worth talking about running with weights at all, since this is an even more serious type of load.

Nevertheless, the popularization of functional training literally imposed this type of load on beginners, so it’s worth familiarizing yourself in detail with how safe such a run is and whether it’s possible to run with weights at all.

All about weight running: effectiveness, preparation, harm.

Is running with extra weight harmful?

When we see some videos of army training, where a whole platoon runs in heavy body armor, it certainly causes admiration.

However, using additional weights without long-term full-body preparation is more likely to result in injured knees and lower back problems.

It is impossible to unequivocally answer how safe or dangerous weight running is because it depends on the preparation of a particular person.

For beginners, the use of weights is highly contraindicated, for advanced athletes and pros it is very preferable, as this is an ideal way to ensure the progression of the load.

Therefore, if you are going to run in body armor or with other types of weights, make sure that your physical fitness meets the basic requirements:

  • Mastered the correct running technique (from the toe);
  • The average standards for running 400 meters and 3 km are met;
  • No problems with the back, lower back, and knees;
  • The muscles of the legs are quite powerful and allow you to perform squats with at least 70% of your own weight.
  • All of these criteria determine whether a particular person should switch to weight running.

It is important to understand that until you have exhausted the resource and have not reached the ceiling of normal running, it is better to avoid increased stress on the knees and lower back, and pay attention to conventional techniques.

If even 10 km is extremely easy for you, and all the standards are met without any problems, then only in this case is the time to add weight.


  • Greatly increase the strength and endurance of the entire lower body;
  • Significantly strengthen the back and lower back;
  • To load and strengthen the muscles of the core;
  • Burn a large number of calories;
  • To progress almost infinitely in running, excluding muscle adaptation to the current load.


Preparing muscles and joints

No serious exercise is done without serious preparation, and weight running is the best way to do this rule.

  1. First, you need to learn how to just run well so that the leg muscles can withstand at least 40 minutes of continuous jogging.
  2. Next, you can connect a static load. For example, if you want to run with a 10kg vest, try wearing it at home.

This will determine how much the desired weight is suitable, as well as how much it can support the knees and back.

Before starting a run, you should always give a good warm-up to the muscles.
For this, a 3-5 minute warm-up of the whole body (not just the legs) is suitable, as well as an easy job at a slow pace for 4-5 minutes.

Immediately adding weight and running the planned distance is not only unreasonable but also extremely dangerous.

It is also important to consider that with the additional weight, cushioning will increase, and the touch of the foot will become sharper.

Even when using weights, it is necessary to follow the correct running technique and gently touch the floor, starting from the toe (never from the heel).

The usual “running” shoes are not suitable for such training, up to 95% of sneakers increase cushioning, which causes increased damage to the knees and lower back.

The sole of your shoes should be more even and moderately elastic, with a small heel. Only such shoes will allow you to perform the correct touch of the foot, without distorting the technique and without increasing the cushioning.

In the case of weights, the kickback will be even stronger, since you are essentially increasing the load by using more weight.

The sole of your shoes should be more even and moderately elastic, with a small heel.

Finally, it is worth noting that weight training does not have to be exhausting.

During severe fatigue, in most cases, the technique of performing movements suffers greatly, which means that the risk of injury will be much higher.

Also, for running, it is better to choose a flat area, for example, a stadium, where there is a special surface.

Running in a vest in the forest may look impressive, but without years of practice, it will be too dangerous an activity, the effectiveness of which is more than offset by possible risks.

It can be noted that weight running is great for people with a high level of physical fitness, for whom the usual load is not difficult and significant.

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