We have already written about how to run correctly. But is it worth running with weights or additional load? Let’s figure it out. Running with weights is a regular run with additional load on the arms, legs or body. What is used for weighting
Arm cuffs or dumbbellsshift the body’s center of gravity and work more of the muscles in the arms, shoulders and upper back. They help develop static strength and endurance of the arm muscles, primarily the biceps.
Leg cuffs load not only the leg muscles, but also the muscles along the spine and abdominal muscles. A weight vest enhances the cardio effect during a run and increases endurance.
Weighted belt pumps up the muscles of the legs, buttocks, lower back, and abdomen. In most cases, this is the most natural way to maximize your workout because the added weight is not applied to moving limbs, does not affect running technique like leg or arm weights, and does not restrict movement like a weighted backpack can.
Backpack is suitable for long-distance running. A specialized backpack differs from a regular backpack in that it has good ventilation and moisture removal, secure fit on the chest and waist, and full fit of the straps to the body.
Weight of weights
All weights are made of wear-resistant material and filled with metal plates, granules (shot) or sand. Loads up to 1 kg are more often used for dynamic training or weight loss. Medium weight (1 – 2.5 kg) is used for long runs, endurance training and to increase speed. Weights over 2.5 kg are used after 2-3 years of stable training in jogging or on a treadmill. To avoid injuries and health problems, it is better to start jogging with weights with light weights. The load can be increased no earlier than 3 weeks and no more than 500 g. And the maximum weight of such equipment should not exceed 5% of the runner’s body weight. Running technique and safety
The technique of running with weights changes: short, low steps, the inertia of the body is felt differently, bending the body forward is more difficult.Therefore, you first need to work out the correct running technique without a load, and after at least six months of regular training, you can try adding additional weight. The following rules will help prevent injuries and joint problems while jogging with weights:
- the entire surface of the foot should touch the ground, keeping your back straight.
- Do you experience shortness of breath, rapid heartbeat, or feel tired? It’s too early to start running with weights. But if you want to enhance the effect of your workout by adding weights, start with walking! It will help you better adapt to the load.Later, you can start shuttle running with cuffs and dumbbells to prepare your knees.
- warm-up with weights before the main workout is required!
- Be sure to alternate walking and running with additional weight with days of rest.
- The duration and distance of a loaded run should be half as long as usual.
- It is important that the cuffs, vest, and belt fit snugly to the body and do not rub.
- choose shoes that are as comfortable as possible with increased shock absorption.
- if necessary, use elastic bandages and knee pads.
The benefits of running with added weight
- the body’s endurance increases,
- explosive and pushing power of the legs increases,
- the duration and distance of jogging is reduced, and the effect of training increases,
- muscle and bone tissue grows
- ligaments, tendons, as well as the cardiovascular and respiratory systems are strengthened
- calorie consumption increases
- all muscle groups are pumped evenly and the body contour improves.
- successfully overcomes the plateau effect – a phenomenon when the usual training ceases to produce the desired results.
Disadvantages of running with weights
- leg muscles do not relax during flight
- no relaxation of arm, neck and facial muscles,
- possible spinal injuries due to the heavy weight of the weighting agent
- increased impact load on the knee joints, Achilles tendon
- contraindicated for varicose veins, diseases of the cardiovascular system, musculoskeletal system, urolithiasis, rehabilitation period after operations, injuries,
Running with weights is a controversial type of training.It can increase the impact of training and achieve impressive results in a shorter time, but it can also serve as a catalyst for the development of health problems that were hidden before. Balance in everything is the main rule of any training. By overloading the body, you can take yourself out of the normal state for several weeks; but, on the other hand, for those who are constantly looking for the limits of their own capabilities, this method of loading will help them get closer to them faster. Listen to your own body, get a medical examination if necessary before experimenting with additional stress. Your health is more important than quick results!