Weighted Running - What Is It? Who Is It For and How to Do It?

Classic running is starting to bore you a little, and each new mile is no longer bringing the kind of visible progress it did just a few weeks or months ago. Maybe (and we do mean maybe) it’s time to add some variety to your training in the form of extra weight?

As an incentive, we’ll just say this: all you need is a weighted vest or a solid backpack to introduce completely new training stimuli for your body.

What is weighted running? How do you do it, and what results can you expect? You’ll find this and much more information here, including tips on choosing the right gear, in another SMMASH guide.

What Is Weighted Running?

This form of activity is basically any run (or even a run-walk), with one difference: you carry extra weight with you, aside from standard gear such as water, a phone, a watch, and so on. The method comes directly from military training and tactical sports. Today, it is used in Crossfit, Hyrox, OCR races (such as Spartan Race or Runmageddon), combat sports, as well as classic running preparation. It is, after all, one of the most “economical” training tools.

This extra “ballast” usually takes one of two forms: a weighted vest (the most popular option) or a backpack (with the right “insert”). Less often, dedicated weights are used. We’ll go over the different types of these accessories in a moment.

These extra kilograms force your body to work much harder. Your heart pumps more blood to supply oxygen to working muscles, your leg muscles generate more force with every step, and your skeletal system and tendons receive stronger mechanical stimuli.

Types of Weight Used for Running

In practice, you can choose your weighted running gear from several solutions. Each of them has its own pros and cons, of course. Here are the most popular options:

• weighted vest - the safest option, with the weight distributed evenly across the torso (chest and back), models with adjustable weight from 5 up to even 40 kg,
• weighted training backpack - a classic military solution, with the load placed close to the body (steel plates, sandbags), requires secure fastening with waist and chest straps,
• weight belt - shorter range, weight placed around the waist, less popular for running, more common in calisthenics training,
• ankle weights - DEFINITELY not recommended for running (they heavily strain the knees and hips and distort the natural running pattern), acceptable only for walking or marching,
• wrist weights - less harmful than ankle weights, but still not recommended for regular running (they change arm movement mechanics),
• weights held in the hands (dumbbells, kettlebell) - used mainly for walking or short interval runs, with a risk of swinging and overloading the shoulder girdle,
• tire pulled on a rope - an unusual solution known from boxing preparation, it provides strong resistance for the legs, but is impractical on most routes.

What should you choose? Based on our own experience, we can say that the most versatile and at the same time safest option remains a weighted vest. On top of that, you can also use it for other activities besides running (such as street workout, calisthenics, and so on). It works great for push-ups, lunges, squats, and even pull-ups.

How to Choose One for Yourself? Type and Weight.

If you’re going with a vest, then… what kind? Before you spend your hard-earned money (and this kind of gear can cost several hundred PLN), take a look at the parameters that really matter.

• fastening and fit - it must be stable, with chest and waist straps (they prevent the weight from shifting during the run),
• material - breathable, resistant to sweat and regular washing, but above all - DURABLE,
• adjustability - the ability to adjust not only the size, but above all the load, ideally with modular inserts or bags filled with sand or steel (in 1, 3, 5 kg increments),
• weight insert material - sand (quiet, distributes weight evenly), steel plates (slimmer and closer to the body), or a mix of both.

As for the weight, match it to your current fitness level and predispositions, but also take into account future progress. From our perspective, the best option is to choose a slightly heavier vest and simply remove a few kilograms from it. That way, in a few months, you won’t need to replace your gear and spend more money.

What Are the Benefits of Weighted Running?

The key benefit is increased running power - weighted running activates a greater number of fast-twitch muscle fibers and also helps strengthen the leg muscles (quads, hamstrings, calves, glutes) as well as the core.

On top of that, running with extra kilograms leads to greater and faster calorie burn and also builds aerobic capacity (so-called VO2 max). Because this type of training is also mentally more demanding, it can affect your mindset and help build resilience and perseverance.

What Are the Risks and Downsides of This Type of Training?

Since we’re talking about the benefits, we can’t ignore the other side of the coin. The potential downsides of this type of activity include:

• joint overload (the knees, hips, ankles, and spine may be affected in particular),
• worsening running technique - with too much weight, the body falls into compensated movement patterns,
• breathing problems - when the vest fits too tightly around the chest,
• skin chafing and irritation - long runs can irritate the underarm, chest, and hip areas.

As you can see, most of these risks result from mistakes (read: too much weight, progressing too quickly, ignoring your body’s signals), not from the method itself. A well-structured training plan is safe and very effective.

Who Is Weighted Running a Good Choice For, and Who Should Avoid It?

It works especially well for experienced runners looking for progression (with a base of at least several years of regular running and solid technique), so-called tactical athletes (soldiers, police officers, mountain rescue workers, firefighters, etc.), combat sports athletes, Crossfit athletes and hybrid athletes, as well as obstacle course racers.

And who should avoid this method?

Those who should avoid this method include beginner runners without proper preparation and experience, people who are overweight or obese, those recovering from surgery or serious injuries, and of course children, pregnant women, older adults, and anyone whose physical condition (illness, degeneration, etc.) simply does not allow them to carry extra weight.

If you have any doubts, consult your training plan with a sports doctor or physiotherapist. It’s better to ask once than to spend half a year rebuilding your knee.

How to Start? Weight, Pace, Distance, Surface, and Training Frequency.

The starting load should be around 5 - 10% of your body weight. Treat the first 4 - 6 weeks as an adaptation phase that allows your body to get used to this type of training (strengthening tendons, muscles, and so on). After that, you can progress, but… do it carefully. Adding 0.5 - 1 kg every few weeks is the absolute maximum. Of course, this is only if no pain, injuries, or other issues appear in the meantime.

Weighted running should not be done as tempo running or long-distance running. Think of it more as part of a bigger plan that is simply meant to provide new developmental stimuli. Easy runs over shorter distances and short interval sets work well.

The best surfaces for weighted runs are forest paths, park routes, or tracks. In other words, places where the ground is even, predictable, and as soft as possible. Try to avoid uneven mountain terrain, rocky mountain trails, wet grass, and cobblestones. In short - anything that may increase the risk of falling and injury.

Do you train for running and look for clothing that can handle any route?

If so, head over to our store, where you’ll find a really wide selection of running apparel. From shirts and shorts to leggings. Everything designed and made for intense training on trails, on the track, and in competition.