Does Running With Weights Help Lose Weight

Running is a popular form of exercise that is known for its effectiveness in promoting weight loss. Many people who want to shed pounds often wonder if running with weights can help them achieve their weight loss goals faster. In this article, I will delve into the topic of running with weights and explore whether it can truly help with losing weight.

What is Running with Weights?

Running with weights, also known as weighted running, involves adding extra weight to your body while you run. This can be done by wearing a weighted vest, carrying dumbbells, or using ankle weights. The idea behind running with weights is that the additional load on your body increases the intensity of your workout, leading to greater calorie burn and potentially faster weight loss.

Does Running with Weights Burn More Calories?

Running with weights does indeed increase the intensity of your workout, which can result in a higher calorie burn. When you run with weights, your muscles have to work harder to move your body, thus requiring more energy. This additional effort can lead to an increased calorie expenditure compared to regular running.

However, it is important to note that the added weight should be appropriate for your fitness level and running technique. Wearing excessively heavy weights or using improper form can put excessive stress on your joints and increase the risk of injury. It is recommended to start with lighter weights and gradually increase the load as your strength and endurance improve.

Potential Benefits of Running with Weights

While the primary goal of running with weights is often weight loss, there are other potential benefits that can be derived from this type of workout:

  1. Increased muscle strength: The added resistance from the weights can help build and tone muscles, providing a more sculpted appearance.
  2. Improved cardiovascular fitness: Running with weights can boost your heart rate and enhance cardiovascular endurance.
  3. Increased bone density: Weight-bearing exercises like running with weights can help strengthen bones and reduce the risk of osteoporosis.

Considerations and Precautions

While running with weights can offer potential benefits, it is crucial to approach it with caution and prioritize safety:

  • Consult with a healthcare professional before starting a weighted running routine, especially if you have any underlying health conditions.
  • Gradually increase the weight load to allow your body to adapt and minimize the risk of injury.
  • Focus on maintaining proper form and technique to avoid placing excessive strain on your joints.
  • Listen to your body and take rest days as needed to allow for recovery and prevent overtraining.


Ultimately, running with weights can potentially aid in weight loss by increasing the intensity of your workout and burning more calories. However, it is important to approach it with caution, ensuring the weights are appropriate for your fitness level and using proper form to prevent injuries. Remember, weight loss is a result of a combination of factors, including a balanced diet, regular exercise, and maintaining a healthy lifestyle overall. It is always advisable to consult with a healthcare professional or a fitness expert before incorporating any new exercise routine into your weight loss journey.