As a dedicated runner I’m always looking for ways to enhance my training, and I’ve recently been exploring the world of weighted running vests.
These curious contraptions have piqued my interest, promising to boost performance and elevate workouts. But do they truly deliver on their claims?
I’ve spent the past month rigorously testing a weighted vest during my runs and also poring over the latest research. It’s one thing to consider how I have personally felt about wearing one, but the research is just as important.
Here’s my honest take on whether these fitness accessories are worth your time and investment.
How They Work
Weighted running vests are essentially sleeveless garments designed to add extra load to your body during exercise. They come in various styles, from simple sand-filled pockets to more advanced versions with removable metal plates. The idea behind them is straightforward: by increasing the weight you carry while running, you can potentially improve strength, endurance, and overall fitness.
The principle is similar to altitude training or resistance training. By adding extra weight, you’re forcing your body to work harder during movement. This increased effort can lead to adaptations in your muscles, bones, and cardiovascular system. It’s like carrying a heavy backpack on a hike – you’ll feel the burn more intensely and potentially see greater gains.
Types of Weighted Vests
In my research, I found a range of options available:
- Fixed weight vests: These have a set weight that can’t be adjusted.
- Adjustable vests: Allow you to add or remove weight plates to customise the load.
- Sand-filled vests: Often more affordable but less precise in weight distribution.
- Plate-loaded vests: Typically more expensive but offer better weight distribution and adjustability.
When choosing a vest, consider factors like fit, weight distribution, and adjustability. After careful consideration, I opted for an adjustable vest that allowed me to fine-tune the weight as I progressed.
My 28-Day Weighted Vest Challenge
To truly understand the impact of running with a weighted vest, I embarked on a 28-day challenge. I incorporated the vest into my daily runs, gradually increasing the intensity over the course of a month. Here’s a breakdown of my experience:
Week 1: Getting Acquainted
The first week was all about familiarisation. I started with a vest weighing about 5% of my body weight, which felt surprisingly heavy at first. To ease into it, I alternated between 2km runs at my usual pace and short walking breaks. This approach allowed me to adjust to the new sensation without overwhelming my body.
Key observations:
- Initial discomfort and slight chafing
- Noticeable increase in effort required
- Mild muscle soreness, particularly in glutes and calves
Week 2: Ramping Up
By the second week, I felt more comfortable with the added weight. I increased the load slightly and aimed for longer continuous running segments. The intensity of my workouts definitely increased, and I found myself sweating more profusely than usual.
Notable changes:
- Improved comfort with the vest
- Significant increase in perceived exertion
- Longer periods of continuous running achieved
Week 3: Pushing Boundaries
Week three saw me tackling full 5k runs without breaks while wearing the vest. It was challenging, to say the least. My usual 26-minute 5k stretched to around 30 minutes, and I could feel every extra kilogram with each step.
Observations:
- Substantial increase in workout intensity
- Noticeable fatigue in leg muscles post-run
- Slight improvements in overall endurance
Week 4: Fine-Tuning
In the final week, I had to make some adjustments. A slight twinge in my left knee prompted me to reduce the weight slightly. This minor setback highlighted the importance of listening to your body and not pushing too hard too quickly.
Key takeaways:
- Importance of gradual progression
- Need for flexibility in training approach
- Surprising enjoyment of the added challenge
What The Science Says
While my personal experience was enlightening, I wanted to understand the scientific basis for using weighted vests. Here’s what the research says:
Impact on Speed and Performance
A 2022 systematic review published in Sports Biomechanics examined 11 studies on weighted vest training. The findings suggested that incorporating weighted vests into sprint training over 3-7 weeks could improve sprint times. However, the researchers noted that more studies are needed to confirm these benefits conclusively.
Effects on Daily Activities
Interestingly, a 2012 study in The Journal of Strength and Conditioning Research found that wearing a weighted vest during daily activities might improve running times. The study recommended using vests weighing 5-10% of body weight for about half of training sessions over 3-4 weeks.
Potential for Weight Loss
While not directly related to running, a Swedish study explored the use of weighted vests for weight loss. Participants who wore heavier vests (11% of body weight) for 8 hours daily over three weeks showed reductions in fat mass. However, it’s important to note that some subjects reported discomfort or pain.
So the science does seem to back up the claims made by weighted vest salesmen, although it’s not overwhelming. Added to my personal experience though, I would say they definitely work to a noticeable degree.
Benefits of Running with a Weighted Vest
Based on my experience and research, here are some potential benefits of incorporating a weighted vest into your running routine:
- Increased calorie burn: The added weight means your body works harder, potentially burning more calories during your run.
- Improved strength and endurance: The extra load can help build muscle strength, particularly in your legs and core.
- Enhanced cardiovascular fitness: Your heart and lungs have to work harder to support the additional weight, potentially improving overall cardiovascular health.
- Bone density benefits: The increased load may help stimulate bone growth and strength, which is particularly important as we age.
- Time-efficient workouts: If you’re short on time, a weighted vest can help you get more out of a shorter running session.
- Variety in training: Adding a weighted vest can spice up your routine and provide a new challenge to overcome.
Potential Risks and Considerations
While weighted vests can offer benefits, they’re not without risks or potential issues.
The added stress on your joints and muscles can increase the risk of injury, especially if you’re not used to the extra weight. This is why it’s crucial to start slowly and progress gradually.
The extra weight can affect your running form too, potentially leading to poor habits or compensatory movements. Pay close attention to maintaining proper technique if you don a vest.
I found that it’s easy to overdo it with a weighted vest. Remember that the added load significantly increases the intensity of your workout, so adjust your training volume accordingly.
They probably aren’t a good idea for beginners either.
My Final Verdict
After a month of running with a weighted vest, I can say that it’s been an eye-opening experience. The challenge pushed me out of my comfort zone and added a new dimension to my training. While it’s not a magic solution for instant speed or fitness gains, I’ve noticed improvements in my strength and endurance.
Running without it makes me feel like I’m weightless!
That said, it’s not without its drawbacks. The increased intensity means longer recovery times, and there’s always the risk of overdoing it. I’ve found that incorporating the vest into some, but not all, of my runs provides a good balance.
If you’re looking to shake up your routine and don’t mind a bit of extra challenge, it might be worth giving it a try. Just remember to start slowly, listen to your body, and enjoy pushing your limits rather than forcing them.
As with any new training tool, the key is to use it wisely and as part of a well-rounded fitness programme.