12 Benefits of Running with a Weighted Vest and How to Do It Safely

Running with a weighted vest has become a popular trend in the fitness world. It involves strapping on a vest with added weight during a run, which can provide a variety of benefits. 

In this article, we will explore the reasons why people run with weighted vests, the benefits it offers, and how to run safely with one.

Choosing The Right Vest And Starting Slowly

Before diving into the benefits, it's crucial to choose the right weighted vest and start slowly. A vest that is too heavy or doesn't fit correctly can cause injury. It's important to gradually increase the weight and to listen to your body throughout the process.

Why Do People Run with Weighted Vests?

The challenge

Running with a weighted vest offers a unique challenge for runners. The added weight increases the difficulty of the run, providing a greater challenge than running without one. The challenge can help improve mental toughness and focus.

Increasing gains

Weighted vests can also help runners increase gains. The added resistance can help build strength and speed, leading to better overall performance.

Preparing for races

Many runners use weighted vests to prepare for races. The added weight can simulate race-day conditions, helping the body adapt and perform better during the actual event.

Benefits of Running with a Weighted Vest

1. Increase the intensity of your runs

Running with a weighted vest can increase the intensity of your runs. It can help you burn more calories, improve endurance, and build cardiovascular fitness.

2. Build speed with the extra weight

Adding weight to your runs can help you build speed. By forcing your body to work harder, you can increase your leg turnover and stride length, resulting in faster overall speeds.

3. Make strength gains while running

Running with a weighted vest can also help you make strength gains while running. The added resistance can help strengthen muscles in your legs, core, and upper body.

4. Improve form

The added weight of the vest can help improve form. It can help runners maintain proper posture and alignment, leading to better running mechanics.

5. Challenge yourself on a group run

Running with a weighted vest can be a great way to challenge yourself during a group run. It can add an extra element of difficulty to your training, making it more challenging and enjoyable.

6. Prepare for distance events

Weighted vests can be a useful tool for preparing for distance events. By simulating race-day conditions, runners can train more effectively and prepare themselves mentally for the demands of the event.

7. Save time working out

Running with a weighted vest can also save time working out. It can provide a full-body workout in a shorter amount of time than traditional weightlifting.

8. Improve bone density and connective tissue strength

Running with a weighted vest can improve bone density and connective tissue strength. The added resistance can help increase bone density and strengthen tendons and ligaments.

9. Enhance mental toughness and focus

Running with a weighted vest can also enhance mental toughness and focus. The added challenge can help you push past mental barriers and increase your focus and determination.

10. Improve running economy and efficiency

Running with a weighted vest can improve running economy and efficiency. By forcing your body to work harder, you can improve your oxygen uptake, resulting in more efficient running.

11. Boost calorie burn during and after exercise

Running with a weighted vest can also boost calorie burn during and after exercise. The added resistance can increase the intensity of the workout, resulting in a greater number of calories burned.

12. Strengthen core muscles for better stability

Finally, running with a weighted vest can help strengthen core muscles for better stability. The added resistance can help engage the muscles in your core, leading to better overall stability and balance.

Can I Use Ankle or Arm Weights for the Same Benefits?

While ankle and arm weights can provide some resistance, they are not suitable substitutes for a weighted vest. Ankle weights can alter running mechanics and increase the risk of injury, while arm weights can affect arm swing and balance.

Weighted vests distribute the weight evenly across the body, providing a safer and more effective way to add resistance to running.

The importance of a weighted vest

Weighted vests provide a variety of benefits, as discussed above. They are designed specifically for running and distribute the weight evenly, providing a safer and more effective way to add resistance to your runs.

How to Run Safely with a Weighted Vest

Finding a properly fitting vest

When running with a weighted vest, it's essential to find one that fits properly. A vest that is too loose or too tight can cause discomfort or injury. Look for a vest that fits snugly but still allows for full range of motion.

Starting with minimal weight

Begin with a minimal amount of weight, around 5% of your body weight, and gradually increase the weight over time.

This will help you avoid injury and allow your body to adjust to the added resistance.

Beginning with one weighted run per week

Start with one weighted run per week and gradually increase to two or three. This will allow your body to adapt to the added resistance without overloading it.

Distributing weights evenly

Make sure to distribute the weight evenly across the vest to avoid placing too much stress on one part of your body.

Securing weights before running

Ensure that the weights are securely fastened before starting your run. Loose weights can shift during a run, causing discomfort or injury.

Consulting a doctor before starting

If you have any medical conditions or concerns, it's important to consult a doctor before starting to run with a weighted vest.

Listening to your body and stopping if necessary

Finally, listen to your body and stop if necessary. Running with a weighted vest can be challenging, and it's important to take breaks if you feel fatigued or experience pain or discomfort.

In Summary

In conclusion, running with a weighted vest can provide a variety of benefits, including increased intensity, improved speed, and enhanced mental toughness. However, it's important to start slowly, choose the right vest, and run safely to avoid injury.

With proper technique and a gradual increase in weight, running with a weighted vest can be a useful tool for improving overall fitness and performance.