Does Adding Weights While Running Help

As a passionate runner, I have always been curious about the effectiveness of adding weights to my running routine. Does it really help improve endurance, strength, and overall performance? Today, I’m going to delve deep into this topic and share my personal insights and experiences.

The Benefits of Adding Weights

When it comes to running with weights, there are a few potential benefits to consider. One of the main advantages is increased resistance, which can help build strength and muscular endurance. By adding extra weight, whether it’s in the form of dumbbells, weighted vests, or ankle weights, your muscles have to work harder to propel you forward, thus increasing the intensity of your workout.

Another potential benefit is improved bone density. Weight-bearing exercises, such as running with weights, can help stimulate the production of new bone cells, making your bones stronger and less prone to injuries like stress fractures.

Additionally, incorporating weights into your running routine can help to improve overall body composition. As you challenge your muscles with the added resistance, you may see increased muscle definition and a decrease in body fat percentage over time.

Potential Drawbacks to Consider

While there are potential benefits to running with weights, it’s important to be aware of the potential drawbacks as well. One of the main concerns is the risk of injury. Running with added weight puts extra stress on your joints, especially your knees and ankles. If you have a history of joint issues or are prone to injuries, it may be wise to consult with a healthcare professional before incorporating weights into your running routine.

Another consideration is the impact on your running form. Carrying weights can alter your natural running mechanics, leading to changes in your gait and stride length. This can potentially increase the risk of overuse injuries and negatively affect your running efficiency.

It’s also important to note that the benefits of running with weights may vary depending on your fitness level and goals. If you’re a beginner or primarily focused on improving your cardiovascular endurance, it may be more beneficial to focus on running without weights and gradually increasing your mileage or intensity.

My Personal Experience

I’ve personally experimented with running with weights in the past, and it was certainly a challenging experience. I started by incorporating ankle weights into my runs, gradually increasing the weight over time. While it did feel more challenging and helped me build some additional lower body strength, I did notice that it affected my running form. I had to be mindful of my stride length and foot strike, as changes in these areas put added stress on my joints.

After a few months, I decided to switch to a weighted vest instead. This allowed me to distribute the weight more evenly across my body and minimized the impact on my running mechanics. I found that incorporating short intervals of running with the vest helped me build overall strength and endurance, especially during hill workouts.


In conclusion, running with weights can have its benefits, such as improved strength, endurance, and bone density. However, it’s essential to approach it with caution and listen to your body. If you decide to add weights to your running routine, start with lighter weights and gradually increase the intensity. Be mindful of any discomfort or changes in running form, and consult with a professional if you have any concerns.

Ultimately, whether or not running with weights is right for you will depend on your individual goals, fitness level, and any underlying health conditions. Remember, there’s no one-size-fits-all approach to fitness, so it’s important to find what works best for you and your body.