Are Ankle Weights Bad For Running

Are ankle weights bad for running? As an avid runner myself, I’ve often wondered about the benefits and potential drawbacks of using ankle weights during my training sessions. After doing some research and experimenting with ankle weights, I’ve come to some conclusions that I’d like to share with you.

The Pros of Using Ankle Weights

Let’s start with the potential benefits of incorporating ankle weights into your running routine. One of the primary advantages is that they can help to increase the intensity of your workouts. By adding resistance to your leg movements, ankle weights make your muscles work harder, which can lead to improved strength and endurance over time.

Another benefit of using ankle weights is that they can help to improve your running form. When wearing ankle weights, you have to be more conscious of your leg movements and ensure that you are maintaining proper alignment. This increased focus on form can translate to better running mechanics and reduced risk of injuries.

The Cons of Using Ankle Weights

While there are potential benefits to using ankle weights, it’s essential to consider the drawbacks as well. One significant concern is the added stress that ankle weights place on your joints, particularly the knees and ankles. The extra weight can increase the impact forces during each stride and potentially lead to overuse injuries if not used properly.

Another potential downside is that ankle weights can alter your natural running gait. The added weight can throw off your balance and rhythm, potentially leading to muscle imbalances and compensatory movements. This can ultimately affect your overall running performance and increase the risk of injury.

How to Safely Use Ankle Weights

If you decide to incorporate ankle weights into your running routine, it’s crucial to do so safely and responsibly. Here are a few tips to keep in mind:

  1. Start with light weights: Begin with ankle weights that are comfortable and don’t exceed 5% of your body weight. Gradually increase the weight as you become accustomed to the added resistance.
  2. Use them sparingly: Ankle weights should not be used for every run. Reserve them for specific workouts or training phases to avoid placing excessive stress on your joints.
  3. Focus on form: Pay close attention to your running form when using ankle weights. Ensure that you maintain proper alignment and avoid any compensatory movements.
  4. Listen to your body: If you experience any pain or discomfort while using ankle weights, it’s crucial to stop immediately. Pushing through pain can lead to injuries, so always prioritize your body’s signals.


In conclusion, ankle weights can be a valuable tool for runners when used appropriately and with caution. They can help to increase the intensity of your workouts and improve running form. However, it’s vital to be mindful of the potential risks, such as joint stress and altered gait. As with any training accessory, it’s always best to consult with a healthcare professional or experienced trainer to determine if ankle weights are suitable for your individual needs and goals.