Is Running With Weights Good

Running is a popular form of exercise that can help improve cardiovascular health, strengthen muscles, and burn calories. But have you ever wondered if running with weights is a good idea? Well, as an avid runner myself, I’ve tried incorporating weights into my running routine and I must say, it’s an interesting experience.

Before we dive into the benefits and considerations of running with weights, it’s important to note that this practice is not suitable for everyone. If you have any pre-existing conditions or injuries, it’s best to consult with a healthcare professional or a certified trainer before attempting to run with weights. Safety should always be the top priority.

The Potential Benefits

Running with weights can potentially enhance your workout in several ways. One of the key benefits is increased resistance, which can help to improve your strength and endurance. By running with weights, you are essentially challenging your body to work harder, leading to greater muscle development.

Another benefit of running with weights is that it can help to improve your running form. When carrying weights, you naturally engage your core muscles more, resulting in better posture and stability. This can be especially beneficial for long-distance runners who want to maintain proper form throughout their runs.

In addition, running with weights can increase the intensity of your workout, leading to a higher calorie burn. This can be advantageous if your goal is weight loss or if you simply want to maximize the efficiency of your run.

Considerations and Safety Measures

While running with weights has its potential benefits, it’s essential to approach it with caution. Here are a few considerations and safety measures to keep in mind:

  1. Start with lighter weights: If you’re new to running with weights, it’s best to begin with lighter weights and gradually increase the load. This allows your body to adapt and reduces the risk of injury.
  2. Use secure and comfortable equipment: Invest in a good pair of weighted gloves or a weighted vest that fits securely and comfortably. Avoid using ankle weights as they can alter your stride and potentially lead to joint issues.
  3. Focus on proper technique: Maintain a natural running stride and avoid excessive swinging or flailing of the weights. This helps to minimize the risk of strain or imbalance.
  4. Listen to your body: Pay attention to any discomfort or pain while running with weights. If something feels off, it’s important to stop and reassess. Pushing through pain can lead to injuries.

Alternatives to Running with Weights

If you’re not comfortable with the idea of running with weights or if you have concerns about its safety, there are alternative methods to achieve similar benefits:

  1. Hill sprints: Incorporate hill sprints into your running routine to add resistance and challenge your muscles.
  2. Interval training: Mix high-intensity intervals with regular running to boost your cardiovascular fitness and increase calorie burn.
  3. Strength training: Include dedicated strength training sessions in your weekly routine to build muscle and improve overall performance.


Running with weights can be a valuable addition to your workout routine if done safely and with proper consideration. It can help to improve your strength, endurance, and running form. However, it’s important to prioritize safety and listen to your body. If running with weights doesn’t feel right for you, there are alternative methods to achieve similar benefits. Ultimately, the decision depends on your personal goals, fitness level, and comfort.

As with any form of exercise, it’s always a good idea to consult with a professional or seek guidance from a certified trainer. Remember, making informed decisions and prioritizing your safety will ensure that you enjoy a fulfilling and injury-free running experience.