Does Running With Ankle Weights Help

Running with ankle weights has been a topic of debate among fitness enthusiasts for quite some time. As an avid runner myself, I decided to dive deep into this subject to see if running with ankle weights is truly effective or just a fad.

The Theory Behind Running with Ankle Weights

The concept behind running with ankle weights is simple: by adding extra weight to your ankles, you can increase the intensity of your workout and potentially burn more calories. Proponents of this practice argue that wearing ankle weights can help build leg strength, improve running performance, and even increase vertical jump height.

There are various types of ankle weights available, ranging from adjustable straps to weighted bracelets. These weights typically range from 1 to 5 pounds per ankle, allowing runners to customize the level of resistance they desire.

The Potential Benefits

While there is limited scientific research specifically focused on running with ankle weights, some anecdotal evidence suggests potential benefits. These include:

  1. Increased Leg Strength: Running with ankle weights can provide additional resistance, which may help strengthen the muscles in your legs. This increased strength could potentially enhance your overall running performance.
  2. Improved Endurance: The added weight from ankle weights can make your workouts more challenging. Over time, this may lead to improved muscular endurance, allowing you to run for longer distances without feeling fatigued.
  3. Enhanced Cardiovascular Workout: The increased effort required to run with ankle weights can raise your heart rate and make your cardiovascular system work harder. This can potentially lead to a more effective cardio workout.
  4. Increased Caloric Expenditure: Running with ankle weights may boost the number of calories burned during a run, as your body has to work harder to move the additional weight. However, the actual calorie increase is likely to be relatively small.

Potential Risks and Considerations

While there may be potential benefits to running with ankle weights, it is important to consider the potential risks involved:

  • Increased Risk of Injury: Wearing ankle weights can alter your running mechanics and put additional stress on your joints, particularly your knees and ankles. This could increase the risk of injuries such as sprains or strains.
  • Muscle Imbalance: Running with ankle weights may potentially lead to muscle imbalances if not used correctly. If you focus solely on strengthening the muscles in your legs without paying attention to other areas of the body, it could lead to muscle imbalances and potential injuries.
  • Decreased Running Speed: The added weight from ankle weights may slow down your running pace. This decrease in speed can impact your running form and overall performance.
  • Impact on Running Technique: Wearing ankle weights can alter your running mechanics, potentially leading to poor form. This can affect the efficiency and effectiveness of your running technique.


After thoroughly researching and considering the pros and cons, I believe that running with ankle weights should be approached with caution. While it may provide some benefits, such as increased leg strength and improved endurance, the potential risks outweigh the advantages.

Instead of relying on ankle weights, it is generally recommended to focus on other forms of cross-training, such as strength training exercises, interval training, and hill runs, to improve your running performance and prevent injuries. Additionally, consulting with a fitness professional or coach can help you develop a well-rounded training program tailored to your specific goals and needs.

Remember, the most important aspect of running is to enjoy the process and listen to your body. Prioritize your safety and well-being, and make decisions that align with your individual fitness journey.