You’re probably thinking, “Why would I want to add weights when I’m running? That just sounds so hard and tiring!”
Contrary to that, it’s time for you to love running with weights because doing so actually has a lot of benefits, including strengthening your glutes and hamstrings, increasing power and speed, and improving flexibility.
Benefits of Weighted Run
Strengthening your glutes and hamstrings
When you add weight to your running routine, it helps to strengthen your glutes and hamstrings.
This is because when you’re running with weight, it’s also like you’re doing a type of weight training. This type of weight training helps to improve the strength and power of these muscles, which can help you run faster and longer.
Increasing power and speed
Resistance training is a proven method that can increase your power and speed.
As you continue to add weights, you increase your power and speed by letting your muscles work harder than they’re used to. As your muscles become stronger, you’ll be able to run faster and longer.
Improving endurance
When you run with weight, your body has to work harder to move the weight.
This type of aerobic training can help improve your endurance by teaching your body how to better use oxygen and how to better use energy. As your body becomes more efficient at using these things, you’ll be able to run longer and harder.
Burning more calories
If you’re trying to lose some pounds or tone your body, adding weight to your running routine can help you burn more calories.
This is because when you add weight to your run, your body has to work harder or your heart rate typically goes up, which means you’re burning more calories.
Improving flexibility
When you add weight to your running routine, it can help improve your flexibility. This is because the added weight forces your body to move in different ways, which can help improve your range of motion. The added weight can also help to stretch your muscles.
Types of Weights
When it comes to running with weights, there are a few different types of weights you can use. What’s important is to choose the type that is suited for your routine and your body so you can use them properly.
Dumbbells
Dumbbells are weightlifting equipment that typically consists of a weight on one end of a bar, which is gripped by the hand. They can come in different weights, and it’s important to select the weight that is appropriate for your fitness level.
When running with dumbbells, hold them at your sides with your palms facing your body.
Weighted Vests
Weighted vests are a type of weightlifting equipment that is worn around the torso. They come in different weights, and it’s important to select the weight that is appropriate for your fitness level.
When running with weighted vests, make sure the vest is secure to keep the weights from moving around too much during your run.
Wrist Weights
Wrist weights are weightlifting equipment that is worn around the wrists. They come in different weights, and it’s important to select the weight that is appropriate for your fitness level.
When running with wrist weights, keep your hands close to your body so the weights don’t swing too much and throw you off balance.
Ankle Weights
Ankle weights are weightlifting equipment that is worn around the ankles. They come in different weights, and it’s important to select the weight that is appropriate for your fitness level.
When running with ankle weights, keep your feet close to the ground to avoid tripping or injuring yourself.
Backpack Weights
Backpack weights are weightlifting equipment that is worn in a backpack. They come in different weights, and it’s important to select the weight that is appropriate for your fitness level.
When running with backpack weights, make sure the backpack is secure and doesn’t bounce around too much during your run.
How to Avoid Injuries When Using Running Weights
Start by adding a lightweight only, such as a 2 or 3-pound weight, to your running routine. This will help you become used to the added weight and make it easier to adjust to the new routine.
Try adding the weight to your running routine gradually. Don’t try to add too much weight too quickly. This can be dangerous and could lead to injuries.
Conclusion
If you’re looking for a way to spice up your boring workout routine, then adding weight to your run is a great way to do it.
It benefits more than one dimension of your physical fitness. So go ahead and try a weighted run today.
