Running is one of the most popular types of cardiovascular exercise globally - and for good reason. It gets your heart rate pumping and provides several other benefits. The addition of wearing a weighted vest has recently become popular for athletes and fitness enthusiasts. It increases the intensity of their runs to gain enhanced benefits of endurance and strength. In this blog, we will answer the question, 'Will Running With A Weighted Vest Benefit Me?' and highlight any considerations you should take before weighted vest running.

Benefits of running with a weighted vest

There are multiple benefits of running with a weighted vest, such as;

• Boosted calorie burn
• Build strength and endurance for distance running
• Improves bone density
• Improved power output for faster strides
• Improved running form

Boosted calorie burn

The additional resistance of the weighted vest increases exercise intensity, causing a greater demand for readily available energy (also known as ATP) at the muscle. For this to happen, oxygen consumption (breathing rate) and heart rate are increased, allowing oxygen to be delivered to the muscle and assist in the conversion of carbohydrates and fats to energy, increasing calorie expenditure. Current literature has found that weighted vests can increase calorie burn by 12% [source]. This highlights that running with a weighted vest may allow you to burn more calories in the same amount of time, or achieve the same calorie burn in a shorter run, allowing you to optimise your training time and aid in weight loss.

Build strength and endurance for distance running

The increased exercise intensity from wearing a weighted vest doesn't only increase calorie expenditure but also promotes adaptions in strength and endurance. The increased intensity can prompt the formation of new blood vessels and the production of red blood cells. These adaptions significantly improve the body's ability to deliver oxygen to the muscle, responsible for improved performance and cardiovascular fitness. Additionally, the added resistance increases the activation of the core and lower limb muscles (quads, hamstrings, calf). This prompts greater core stability, muscle growth, and strength. This not only improves performance but can be key in reducing the risk of injury.

Improved bone density

As per Wolff's law, the increased mechanical stress placed on the bones of the lower back and limbs prompts an increase in bone-building cells and increases the hormonal productions responsible for bone growth and bone regeneration. 

Improved power output for faster strides

A weighted vest whilst running will increase the eccentric loading (the load that your hamstrings must tolerate) and concentric action (the production of force by the quadriceps to push off the ground) during each stride. Over time, this increases joint stiffness, which is important to increase a person's rate of force development, generally labeled as 'power'. This adaption should allow you to produce a greater force in a shorter time period, leading to faster strides and quicker running split times. 

Improved running form

Weighted vests can help runners maintain proper running form, especially core engagement. The extra weight on your upper body naturally encourages an upright posture, and core muscles activate to maintain balance and stability. This not only improves running but helps strengthen your core muscles and back health. 

The Science Behind Running With A Weighted Vest

There are very few studies when it comes to the outcome of running with a weighted vest, but the ones that have been conducted show impressive results.

Researchers in a study published by The Journal of Strength and Conditioning Research discovered that wearing weighted vests offered a surprising benefit for runners – slightly improved agility. This translated to an interesting outcome: even after removing the vest, runners displayed increased jumping power, suggesting potential long-term benefits for overall athletic performance. 

According to a research review conducted in 2011, Studies suggest weighted vests can improve a runner's lactate threshold, allowing them to sprint for longer before fatiguing. Lighter vests, even just the empty vest itself (around 2.27kg), may also benefit longer distance running.

Important Considerations Before You Start Weighted Vest Running 

While weighted vests offer a wealth of potential benefits, it's crucial to approach them with caution and proper planning. Here are some key factors to consider before adding weighted vests to your running routine: 

Start Light and Gradually Increase: Don't overload yourself with weight right off the bat. Begin with a vest that's only 5-10% of your body weight. As your fitness improves and your body adapts, you can gradually increase the weight in increments of 2.5kg or 5kg. 

Focus on Form: Weight vests for running can alter your running form. This is because your body needs to adjust to the additional weight distribution. Pay close attention to maintaining proper posture with a neutral spine, engaged core, and a midfoot strike. 

Not for Everyone: While weighted vests can be a valuable tool for many runners, they may not be suitable for everyone. Beginners, individuals with joint issues, or those recovering from injuries should avoid weighted vests until they have a solid fitness foundation. It's always best to consult with a doctor or physical therapist before incorporating weighted training into your routine. 

Focus on Shorter Runs: Weighted vests are best suited for shorter, more intense runs. They can put additional stress on your body during longer runs, leading to fatigue or potential injury. Consider incorporating weighted vests into interval training, tempo runs, or hill repeats for a more focused and impactful workout. 

Listen to Your Body: Pay close attention to how your body reacts to the extra weight. If you experience any pain or discomfort, stop running with the vest and consult your doctor. 

Who Can Benefit Most From Weighted Vest Running?

Weighted vests can be a powerful addition to the training regimen of seasoned runners looking for a new challenge and a way to boost their performance. Here are some specific runner profiles that can benefit most from weighted vests:

Experienced Runners: Those with a solid running base and experience with high mileage can leverage weighted vests to push their limits and add variety to their training. 

Runners Seeking Strength Gains: Weighted vests are a great way to build lower body and core strength, which can translate to improved running form, better injury prevention, and potentially faster race times. 

Runners Training for Hills: Weighted vests can mimic the demands of running on hilly terrain. Incorporating weighted vest runs into your training plan can prepare you for upcoming races with challenging elevation profiles. 

Runners Plateaued in Performance: If you've hit a plateau in your running performance, weighted vests can be a game-changer. By adding an extra challenge, they can force your body to adapt and break through those performance barriers. This can lead to improved race times and a renewed sense of accomplishment in your training.

Interval Training Enthusiasts: Weighted vests are a fantastic way to elevate the intensity of your interval training sessions. The added weight during short bursts of high-intensity effort can significantly improve your cardiovascular fitness and power output. 

Remember: While weighted vests offer a multitude of benefits, they are not a quick fix. Consistency and proper training principles are still crucial for achieving your running goals. 

Supercharge Your Runs With Exersci Weighted Vests

Ready to unlock the benefits of weighted vest training? Explore our selection of high-quality Exersci Weighted Vests.

Boost calories burned, build strength, improve power output, and enhance form. Find your perfect fit and elevate your runs today! Shop Now.

Questions? Contact us at contact@exersci.co.uk or call 0330 175 6260.