Running with weight - what is it? Who is it for and how should you do it?

Classic running is starting to bore you a little, and each new kilometre is no longer bringing the visible progress it did a few weeks or months ago. Maybe (and we stress: maybe) it is time to add some variety to your training in the form of extra weight?

As encouragement, we will only say this: all you need is a weighted vest or a solid backpack to introduce completely new training stimuli for your body.

What is running with weight? How should you do it and what results can you expect? You will find this and much more information (including how to choose the right equipment) in this latest SMMASH guide.

What does running with weight involve?

This form of activity is basically any kind of run (or even run-walk training). The difference is that you carry additional weight with you (not including standard gear such as water, your phone, a watch, etc.). The method comes directly from military training and tactical sports. Today it is used in CrossFit, Hyrox, OCR races (such as Spartan Race or Runmageddon), combat sports, and also in classic running preparation. That is because it is one of the most 'economical' training tools available.

This additional “load”, let us call it that, usually takes one of two forms: a weighted vest (the most popular option) or a backpack (with a suitable “insert”). Dedicated weights are used less often. We will talk more about these types of accessories in a moment.

These “extra” kilos force your body to work much harder. Your heart pumps more blood to supply working muscles with oxygen, your leg muscles generate greater force with every step, and your skeletal system and tendons receive stronger mechanical stimuli.

Types of weight used during running

In practice, you can choose your equipment for weighted running from several options. Each of them, of course, has its pros and cons. Here are the most popular ones:

• weighted vest - the safest option, with the weight distributed evenly across the torso (chest and back), models with adjustable weight from 5 to even 40 kg,
• weighted training backpack - a classic military solution, with the load placed close to the body (steel plates, sandbags), requires proper fastening with a waist and chest strap,
• weight belt - shorter range, weight around the waist, less popular for running, more common in calisthenics training,
• ankle weights - definitely NOT recommended for running (they put significant strain on the knee and hip joints and distort your natural running pattern), acceptable only for walking or marching,
• wrist weights - less harmful than ankle weights, but still not recommended for regular running (they change arm mechanics),
• weights held in the hands (dumbbells, kettlebell) - mainly used for marching or short interval runs, with a risk of swinging and overloading the shoulder girdle,
• tyre dragged on a rope - an unusual solution known from boxing training, creates strong resistance for leg work, but is impractical on most routes.

What should you choose? From our own experience, we can say that the most versatile and also safest option remains a weighted vest. Besides running, you can also use it for other activities (e.g. street workout, calisthenics, etc.). It works perfectly for push-ups, lunges, squats and even pull-ups.

How should you choose one? Type and weight.

If you are going for a vest, then… which one? Before you spend your hard-earned money (and this kind of equipment can cost several hundred złoty), take a look at the parameters that really matter.

• fastening and fit - it must be stable, with both a chest strap and a waist strap (these prevent the weight from shifting while running),
• material - breathable, resistant to sweat and regular washing, but above all - DURABLE,
• adjustability - the ability to adjust not only the size, but above all the weight, ideally with modular inserts or bags filled with sand or steel (in 1, 3, 5 kg increments),
• weight material - sand (quiet, distributes the weight evenly), steel plates (slim and closer to the body), or a mix of both solutions.

As for the weight itself, choose it based on your current fitness and individual predispositions, but also keep potential progress in mind. From our perspective, the best option is to choose a slightly heavier vest and simply remove a few kilos from it. That way, in a few months, you will not need to replace the equipment and spend more money.

What are the benefits of running with weight?

The key benefit is increased running power - running with weight activates a greater number of fast-twitch muscle fibres, which in turn helps strengthen the leg muscles (quadriceps, hamstrings, calves, glutes) and build a stronger core.

In addition, running with extra kilos leads to greater and faster calorie burn, and it also builds aerobic capacity (the so-called VO2 max). Because this type of training is also more mentally demanding, it affects your mindset and helps build resilience and perseverance.

What are the risks and downsides of this type of training?

If we are talking about benefits, we cannot ignore the other side of the coin. The potential downsides of this type of activity include:

• joint overload (especially the knees, hips, ankles and spine can suffer),
• deterioration of running technique - if the load is too heavy, the body falls into compensatory movement patterns,
• breathing issues - when the vest fits too tightly around the chest,
• skin chafing and irritation - long runs can irritate the underarm, chest and hip areas.

As you can see, most of these risks come from mistakes (read: too much weight, progressing too quickly, ignoring your body’s signals), not from the method itself “as such”. A well-managed training plan is safe and highly effective.

Who is running with weight a good option for, and who should avoid it?

It works particularly well for experienced runners looking for progression (with a base of at least several years of regular running and solid technique), so-called tactical athletes (soldiers, police officers, mountain rescue workers, firefighters, etc.), combat sports athletes, CrossFit athletes and hybrid athletes, as well as obstacle course runners.

And who should avoid this method?

Those who should avoid this method include beginner runners without proper preparation and experience, people who are overweight or obese, those after surgery and serious injuries, and of course children, pregnant women, older people, and those whose physical condition (illnesses, degeneration, etc.) simply does not allow them to carry extra weight.

If you have any doubts, consult your training plan with a sports doctor or physiotherapist. Better to ask once than spend half a year rebuilding your knee.

How do you start? Weight, pace, distance, surface and training frequency.

The starting load should be around 5 - 10% of your body weight. Treat the first 4 - 6 weeks as an adaptation phase, allowing your body to get used to this type of training (strengthening tendons, muscles, etc.). After that, you can progress, but… do it carefully. Adding 0.5 - 1 kg every few weeks is the absolute maximum. Of course, this is only if no pain, injuries or other issues appear in the meantime.

Running with weight should not be done as tempo running or long-distance running. Treat it more as one element of a bigger plan, designed simply to give you new developmental stimuli. Easy runs over shorter distances and short interval sets work well here.

The best surfaces for weighted running are forest paths, park routes or a track. In other words, places where the surface is even, predictable and, if possible, soft. On the other hand, try to avoid: uneven mountain terrain, rocky mountain trails, wet grass and cobblestones. In short - anything that may increase the risk of falling and injury.

Do you run and look for clothing that can handle every route?

If so, head over to our store, where you will find a really wide selection of running apparel. From T-shirts and shorts to leggings. Everything designed and made for intensive training outdoors, on the track, and in competition.