I have been into boxing since I was around 12 years old, that time our coach used to make us jog with few pounds in hands. Did that make any difference? Definitely yes, running with weights helped in the development of indestructible shoulders.
Top benefits of running with weights are:
- Increase the calorie burning
- Improved endurance
- Better body conditioning
- Stronger core
- Bone health
Many fitness gurus are talking about the drawbacks of running with extra resistance. Those drawbacks come into existence when you run with a heavyweight.
Many professionals around the world are using extra weight resistance for better performance and strength.
How to incorporate it properly:
Some of the people are afraid of weighted running because of the chances of injuries but it should be okay to start with ultra light-weight (1-Lbs). You can experience some incredible benefits if done right.
Most common ways to train with weights are:
- Running with dumbbells in hands
- Wearing weighted vests
- Using wrist weights
- Ankle Weights (I don’t really recommend these)
Running with dumbells or running with hand weights are totally fine unless you start with very lightweight, start with 1-pound dumbells or wrist weights (each hand). After a few weeks of training with them start with 2-pounds of dumbbells. Don’t use a dumbbell heavier than 3 pounds unless you are training under expert supervision.
Using a weighted vest for running can also be used for core strengthening. Make sure to wear a tight weighted vest that can act as a part of the body, lose vest will hurt your back because of constant jerks.
Slow progression is a key to success here, else you will end up injuring yourself.
Benefits of Running With Weights
There are some unmatchable benefits of running with weights.
1# More calorie burning
Running with more weight = more work done = burning more energy
You can burn about 5-15% more calories while running with weights.
2# Muscle endurance
When you run with the dumbbell or weighted vest you are putting additional muscles on work. You are forcing your shoulders, posterior chain, core and legs to put on extra efforts for the workout/
The additional weight also initiates the stabilizing mechanism to maintain your body strong and up-straight. Recruitment of more muscle fibers results in improved muscular endurance
3# Better conditioning
It’s not just the calories you are burning away while running with dumbbells, its the increase in muscle activation that shoots up your body metabolism and heart rate.
Running with a weighted vest may increase your heart rate up to 15%.
4# Strength building
When you run with the 10-pounds weighted vest, every muscle in your body is working harder than ever before.
Your legs need to work harder, your calves need to push harder, your core muscle group needs to work harder, Resulting? You develop a stronger body with more muscle power.
Read more: 7 CARDIO THAT BURN FAT FASTER THAN RUNNING
5# Posture and bone health
Your body has the ability to adapt to the situation.
When you put extra resistance to your running routine you are actually forcing your body to develop stronger bone, ligaments, and tendons to adapt to that additional stress.
It’s not a beginner workout, you might end up injuring your spine or shoulders. You should be including additional weight only when you get too comfortable with running.
Said that before, repeating my self again, avoid adding too much weight too quickly.
Your shoulders are not used to running with added weight, start with single pound dumbbell or wrist weight. Your weighted vest should not more than 10 pounds and must be a perfect fit for the body.
If you experience any unusual joint pain, make sure to terminate immediately.
Supplements for improved running
While running with weights, you will be breaking more muscles and you will be needing some supplements for fast recovery.
Although there is a list of supplements that will be needed, there are some basic supplements that will not just improve your performance but will also help in muscle strengthening and fast recovery.
BCAA stands for branched-chain amino acids (BCAAs) are a group of three essential amino acids: leucine, isoleucine, and valine.
These are the essential amino acids that your body requires for the proper growth and recovery. Supplementing yourself with BCAA may help in the prevention of injury and fast recovery.
These are not just for bodybuilders, test boosters are for anyone into fitness.
Testosterone boosters help in reducing stress and improving the quality of muscle. A good testosterone booster will help you develop better endurance and joint health.
Read More: 8 BEST RATED TESTOSTERONE BOOSTER FOR MEN.
ZMA is a combination of Zinc, Magnesium and Vitamin B6. It is a supplement primarily used by athletes, gymnasts, and bodybuilders.
It is found to be very useful for better sleep, bone health, and fast recovery.
Thanks for reading. Questions welcomed in the comments as always.