The Complete Guide To Running In A Weighted Vest

Weighted vests have been used by people who are looking to improve their fitness for decades. They were probably first used in military settings - soldiers wanted to exercise with loads that replicated the heavy gear worn in combat. More recently, weighted vests have gained popularity among the CrossFit community. 

But what about running in a weighted vest? In the last few years, a growing number of runners have begun wearing weighted running vests while training for marathons and other kinds of endurance racing, as well as for sprint events. The idea is that by adding weight during training, runners can condition their bodies to be stronger, and may perform better on race day. 

In this guide, we’ll learn more about weighted run vests, the pros and cons of running in a weighted vest, and any safety precautions you should consider before strapping one on. 

What is a weight vest for runners?

A weighted vest for running is a form of wearable weight. Different vests have different designs, but the basic principle is that they add a load to your torso. The weight should be evenly distributed around your core, and strapped securely in place. Depending on the manufacturer’s design, the weight itself may come from materials such as sand, iron filings, or iron weights. 

There are basically two kinds of running weight vest:

• Adjustable weight vests: With this design, you can add or remove iron weights to pockets in the front and back of the vest, which you then close. This gives you the ability to increase or decrease the load, but getting the right balance and distribution is harder. 

• Fixed weight vest: With this design, the weight material is stitched into the vest and cannot be changed. This design gives you less flexibility, but the vest may be more stable and the weights cannot fall out. 

Running weight vests come in a variety of loads. However, research suggests that they are most effective when the weight is between 5-10% of the wearer’s body weight. 

What are the benefits of running in a weighted vest?

Wearing a weighted running vest during your training routine can provide tons of potential benefits. Here are 10 of the top reasons to run with a weighted vest. 

1. Increased intensity

Exercise intensity is about the amount of energy you exert during an individual workout. It can be measured in different ways - from heart rate to lactate clearance to VO2 Max. By increasing intensity in the same time frame, you’ll use your muscles more extensively, raise your lactate threshold, and make your body work harder all round. 

Unsurprisingly, wearing a runner’s weight vest increases the intensity of any training session by adding resistance to every movement. For every step you take, your muscles need to lift a few more kilos off the ground. 

Some people wish to increase intensity just for the challenge itself. But it also means your body is capable of performing at a higher level. And that could convert into an improved performance during races too. 

2. Enhanced endurance

Put simply, endurance is your body’s ability to keep doing an exercise for an extended period of time. Running in a weighted vest conditions your body to be able to exercise for longer. Adding a load to your runs means that, over time, your body will make physiological changes that allow you to keep running despite the additional weight. These changes include things like:

• Strengthening your leg bones.

• Improving your cardiovascular efficiency.

• Clearing lactate from your muscles faster.

Again, these are all benefits in and of themselves. But they really come into play when you’re running in a race and are trying to go further or faster. 

3. Speed and agility advances

If you regularly run with a weighted vest, you can expect to see improvements in your running speed and agility too. In one study, a group of runners were asked to train in a weighted vest. At the end of the experiment, their running speed was an impressive 2.9% faster than a control group who didn’t train in a run weight vest. Similarly, another study found that people who trained in a weighted vest were more agile than those who didn’t. 

As with endurance, it seems likely that running in a weighted vest causes physiological changes during training, which means you can go faster, and move more quickly, during races. 

4. Boost bone density and muscle mass

Any activity that puts stress on your muscles and bones will help to increase their density and mass. Running with a weighted vest clearly places stress on your muscles and bones, so will encourage your body to make these changes. 

But why is this important? There are multiple benefits of having stronger bones and muscles as a runner:

• May reduce injury risk. 

• Can contribute to better form and posture. 

• Contributes to endurance. 

• Helps make you more stable. 

• Improves running efficiency. 

Learn more: How to build muscle for running

5. A safer way with weights

Many runners are unsure about running with weights because of concerns about injury. Particularly when it comes to running with ankle weights, experts point out that improper use can lead to muscle imbalance and overuse problems. 

However, running in a weighted vest doesn’t seem to come with the same risks, according to a recent study. Runners who wear weighted vests don’t seem to change their gait, and this means their injury risk may not be any higher than ‘unweighted’ running. 

6. Torches calories 

Running with a weighted vest is an excellent way of burning calories - and experts reckon you can burn through 5% to 10% more calories per session when wearing a weighted vest. 

These kinds of vests are known to be a great weight loss tool in and of themselves. A study in Sweden found that wearing a weighted vest for eight hours per day while doing normal activities, resulted in significant weight loss for people who were overweight. So, if worn when exercising, it seems likely that they can contribute to losing weight too. 

7. Gives you a new challenge

As you gain more experience with running, it’s great to try out new kinds of training to introduce variety - be that HIIT, interval training, fartlek running or something else. Wearing a weighted vest for running introduces just such a challenge. It makes your muscles work harder and turns even a simple jog around your local park into something much harder. 

8. The most targeted strength training for runners

There are many different kinds of strength and resistance training for runners. However, none of them are as tailored and specific to your sport as wearing a weighted run vest. Fundamentally, you will be using the exact same muscles as you do in general running, but with extra resistance from the vest. 

Other sorts of strength training are also very beneficial, but may focus on a specific muscle group (e.g. your glutes when doing squats, or your quads when lunging), whereas running in a weighted vest adds the resistance directly to all the muscles you use when running. 

Related: What are the benefits or strength training for runners?

9. Mental toughness

Running in a weighted vest is undeniably challenging, and makes any workout that much tougher. This can help contribute to positive mental health, and your general confidence when running. If you know that you can still run when carrying 5% extra weight, then you know you can run 5% further, 5% faster, and 5% longer too. 

10. All round performance progress

Last but not least, variousstudies have shown that wearing a runner’s weight vest improves all-round performance on a wide variety of measures, including:

• Maximal power during leg lift off. 

• Better running economy. 

• Increased leg stiffness (which equals a springier step). 

• More efficient oxygen usage. 

• Improved uphill walking performance.

• …and much more. 

Potential disadvantages of running in a weighted vest

If you decide you’d like to run with a weighted vest, it’s important to be aware of some of the potential drawbacks of doing so too. These include:

1. Risk of injury

When you run in a weighted vest, you will increase the load passing through your joints. This could potentially cause running injuries - particularly in your knees, ankles, hips and lower back. 

As noted above, there is evidence that people who run in weighted vests don’t seem to change their gait. So if you run with correct form, then the risk is certainly lower. On the other hand, people who run with incorrect form, or who aren’t wearing suitable running footwear, may be at a higher risk of developing an injury. 

2. Heat, friction and discomfort

There are many weighted vests available to buy today, but not all of them are suited to running. For example, weighted vests that are designed for bodybuilders tend to be loose-fitting and have pockets you can put weights in. These would be unsuitable for runners, however, as the movement of the vest could cause friction and distraction. 

When buying a weighted running vest, choose equipment that’s designed specifically for the sport. It should be breathable, sweat wicking and supportive - just like other kinds of running clothing. 

3. May exacerbate existing injuries

If you already have a running injury, then wearing a weighted vest is likely to make those injuries worse. Avoid training in a weighted run vest until you are fully recovered. 

How to start using a weighted run vest when running

If you’ve decided you’d like to try running with a weighted vest, the following tips can help you get the most from this kind of training. 

• Don’t wear a weighted vest while injured or recovering

Wearing weights to run with will add a lot of stress to your body. Don’t wear a weighted vest if you’re recovering from a running injury. Also, consult your doctor first if you have a heart problem, are recovering from surgery, if you’re pregnant, or have another health condition. 

• Develop your running and strength first

Before you even consider running in a weight vest, you should have a good base length of fitness and strength. Ultimately, this is up to your own judgement. But you should be able to run a reasonable distance (say 5-10k) comfortably, and also have a decent level of strength (for example, performing, 40 squats or 30 lunges shouldn’t be overly taxing). 

• Start low and go slow

When you begin running with a weighted vest, it’s always best to start with a lighter vest (perhaps around 5% of your bodyweight), before gradually increasing the load. This will give your body time to adapt to the new load. 

• Only run with a weighted vest some of the time

After investing in a runner’s weight vest, it can be tempting to use it on all your runs. However, your body needs time to recover and adapt - so limit the weighted vest to occasional use. 

• Only wear a weighted vest built specifically for running

Proper running weighted vests are designed to be breathable, sweat wicking, and supportive - and they should fit snug to your torso. Wearing a generic weighted vest could cause balance and stability problems. 

• Be careful on slopes

Running in a weighted vest is particularly challenging when going uphill and downhill, and can cause balance problems. It’s best to train on flat surfaces - the weight adds enough resistance as it is. 

Footwear and clothing when running in a weighted vest

If you’re interested in running in a weighted vest, it pays to think about your footwear, clothing and accessories too:

• Choose cushioned, stable shoes

More stress will be passing through your feet and legs than usual, so you will benefit from cushioned, stable running shoes with reliable grip. 

• Wear lightweight, breathable tops

The running vest will be strapped close to your body. So, you’ll benefit from breathable, sweat wicking and lightweight running tops that help prevent overheating. 

• Stay hydrated

You will sweat more when running in a weighted vest. Carry a water bottle to stay hydrated. 

A challenging but rewarding workout

Running in a weighted vest is undoubtedly challenging, and you should take precautions to avoid injury. But with its many benefits - from increased speed, to better performance and greater strength - the rewards are certainly worth the weight.