Running with weights how to boost your fitness

Running with weights

Is there any point to running with weights, strapped to your ankles, holding them or carry a backpack with weights in them? Regards to online forums or in the fitness community it's the least most discussed topic. In the fitness community as a whole there are more pros and cons than you can shake a stick at. Doing it the right way will help build your fitness instead of injuring yourself and causing nothing other than additional problems in the future.

For decades the armed forces have trained with weights and given the impression that you would need to ultra fit to do so - WRONG. Anyone can improve fitness whatever the goal regardless if it's to lose weight or attempt the next triathlon. Our personal trainers have mixed views to using weights - don't use ankle or wrist weights, why not I hear you ask? Continuous running with weights either held or attached can put pressure on your joints and after regular prolonged use can cause injury of in your shoulders, arms or legs.

Is running with weights effective

Running is a great exercise for burning calories as many of you know already. A weighted vest has a number of benefits firstly it decreases the risk of injuring yourself, without putting pressure on your body's joints allowing you free movement to concentrate on the exercise. However bear in mind that 5lbs can make a difference in variation to your workout especially if your not used to it. Regular training you can expect to see an increase in stamina and endurance. There are big cardio vascular benefits to be made, increasing your VO2 max. Like for example lifting weights in a gym, it strengthens your bones as well as your muscles.

Running with a rucksack

With the right backpack, not a big bulky one that annoyingly swings either way when your running. Instead our personal trainers recommend you use one with a belt to strap around your mid section that will sit comfortably on your back when you exercise. Avoid bending forward too much when you run, keep your head and chest up and shoulders back. If you can't find a big weight plate, try filling your backpack with books! Keep pushing yourself regularly and time yourself and beat your own running times, or try interval training with short sharp sprints. Try this beak into a sprint for 30 seconds then repeat 5 times and eventually work your way up to 10 times.

Weighted vest VS Rucksack

Why not mix both together or at least find what works best for you!


Shakers and Water bottles

If your training with a full rucksack on your back, our personal trainers recommend you stay hydrated especially in hot weather. Why not carry one of these in your rucksack:


Optimum Nutrition SmartShaker 800ML

Reflex Nutrition Stainless Steel Shaker 739ml Shaker

PhD Nutrition Stainless Steel Shaker 750ml Shaker

Co-Written with our Sport4Plus personal trainer and Lillian Bauer a Professional Physio, who has completed 3 full marathons, 13 half marathons and several 10k's and 5k's.