Running with additional load - for what?
To increase the effectiveness of any physical exercise, including running, you need to add variety to your workouts and modify them to suit your physical abilities. The following methods serve as tools for increasing the complexity of running training :
- Running with changes in speed (for a while);
- Running with lengthening distance;
- Changing running tactics (alternating fast and slow paces);
- Running on altered terrain (uphill);
- Running with weights.
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Benefits of running with weights
Running weights are used to improve muscle strength, speed and jumping ability. Amateurs can use weights when jogging to increase their labor costs, which will create an increased calorie consumption, which means the process of burning excess fat will be faster and more effective.
Track and field athletes (as well as football players, basketball players and all-around athletes) use weights to improve their athletic performance in disciplines that require explosive strength, endurance, and speed. For bodybuilders, running with weights on their legs is one of the most effective ways to give beautiful relief to the muscles of the thighs, buttocks and legs, and strengthen the cardiovascular system in the shortest possible time. Running with weights on your hands will help strengthen the muscles of the shoulder girdle and upper back, which will undoubtedly improve the performance of fans of team sports and martial arts.
Weights for running
Weights for running will help diversify your usual activities. With their help, you can greatly increase the effectiveness of your training and achieve amazing results in the shortest possible time. It is important to use a competent approach and strictly follow all recommendations of specialists. Why should you use weights while running?
Why should you use weights while running?
You can often hear that such training has too much influence on the growth of muscle mass and makes the body unfeminine. This is not true, muscle growth occurs moderately without sudden jumps and thanks to this the body looks natural. Muscles acquire elasticity and become elastic. There is also an opinion about the continuous dynamics of increasing the mass of weights (due to the body getting used to the loads), which is also incorrect. Everyone has their own limit; your trainer should help you determine yours. Otherwise, after a certain barrier, your body and organism will receive nothing but harm.
In fact, additional loads while running are needed in order to:
1.If you have problems with excess weight, you can speed up the process of losing weight
2.With the help of additional loads you can diversify and complicate your usual workouts
3.Running with weights will help you increase your endurance.
4. Accelerates the process of building muscle mass
5.Strength increases and speed performance improves, which is necessary when playing certain sports
6.With the right approach, your health improves significantly
It is important to take into account all the nuances. If the technique is incorrect, using weights for running is fraught with a high risk of injury.
Types of weights for running
The easiest way to increase the load while jogging is to use hand weights in the form of regular dumbbells. While running, you just need to hold them with your arms bent. With their help it will be easier to form the correct technique. However, in this case, you cannot use too much weight, otherwise the load will be distributed unevenly, which can lead to health problems and poor coordination.
Weights for running are usually distinguished depending on the method of attachment, weight and size. In specialized stores you can find weights in the form of vests, belts, pockets and cuffs.
It is generally accepted to divide running weights into bulk and plastic. The first group includes sports equipment with a fabric frame filled with bulk material. Disadvantages include the lack of ability to independently regulate weight and a relatively short service life.
The second group includes weights filled with metal plates. They are increasingly popular due to their convenience and versatility. The load can always be adjusted by changing the plates. The main advantage is the ability to correctly calculate the initial load. That is why this type of weights is perfect for beginners who can start with a minimum weight and then gradually increase the mass.
Another option for making a standard workout heavier is parachute running .
How to choose the right weights for running
When choosing weights, you should focus on the desired result. So, if the goal is accelerated calorie loss and giving muscles relief, it is better to use equipment weighing up to one kilogram. And to train endurance and improve speed performance, you will need weights weighing from one kilogram.
In addition, you need to pay attention to such criteria as: material, reliability of fixation and convenience. The material is responsible for the durability of the equipment. For example, cuffs can be made of regular fabric, rubberized material, nylon, etc. The thinner the material, the shorter its service life, which will accordingly lead to spillage of the filler.
When purchasing a weighting material, you also need to evaluate the reliability of the fixation, which is most often ensured by Velcro. In addition to the fact that they should hold well, they should be comfortable to use. The service life of the weighting material also depends on this.
When purchasing equipment at the store, it can be helpful to wear running weights on your legs. This will allow you to evaluate the degree of comfort, which is important when playing sports. The degree of comfort also depends on the sports shoes. You should choose shoes with durable and at the same time fairly springy soles.
Running with weights: tips and tricks
Due to the high load on the entire body, and in particular on the joints and spine, it is simply necessary to follow simple recommendations. This will smooth out the negative impact and avoid many problems. The basic rules include:
1. It is better to start using weights during regular walks. This will allow you to prepare your muscles for intense training and generally understand whether your body is ready for such loads.
2. Before each lesson, an active warm-up . It is important to warm up the muscles and joints well (rotations, swings, squats are suitable), and also to prepare the body for working with weights (by increasing heart contractions).
3.The load should be increased gradually and within reasonable limits.
You should listen to your body. If you experience a feeling of weakness, pain in the joints and various types of ailments, it is recommended to consult a specialist.
Weights for running: benefits and harms
Obviously, to run using weights, it is necessary that the body’s level of preparation is at the proper level. Otherwise, it is recommended to choose recreational jogging without additional stress. On average, only after a year of moderate training, experts allow you to start using weights.
Additional loads are definitely beneficial for athletes who simply need strength and endurance. This especially applies to football players, basketball players, bodybuilders, etc. In athletics, the benefits of running with weights are especially relevant for hurdles and short distances, for long and high jumps. The leg strength that can be developed during such training will definitely come in handy in the shot put, javelin or hammer throw.
Bodybuilders need to include cardio in their workouts. Running with additional weight is best for this. Increased loads combined with a competent approach will help pump up those muscle groups that are difficult to train even on exercise machines. In addition, the cardiovascular system develops and metabolism improves, all this directly affects the formation of a beautiful relief.
To get rid of extra pounds in an accelerated time, running with weights is an excellent option. To compensate for the lack of oxygen, the body begins to use additional sources of energy. Due to this, active burning of calories occurs and the person loses weight .
In addition to the positive effects, using weights while running can lead to negative consequences. First of all, it should be noted the increased load on the knee joints, which leads to damage. Even athletes often complain of pain in this area.
Conclusion
Running weights make your workouts much more effective. Today, everyone has the opportunity to purchase the most suitable option for themselves in accordance with the recommended parameters. However, before you start training, it is very important to take time to consult with a specialist and be examined to identify contraindications. The trainer will help you competently create a training program (with a mandatory warm-up) and select the optimal weight to protect you from injury.
https://www.youtube.com/watch?v=EZsZiHrgf5A
Cons of running with weights
Since weights increase the runner's weight, they create additional stress on his musculoskeletal system: the risk of injuries to the feet, joints, and knees increases. The meniscus is especially sensitive to increased load ; damage to it can lead to serious problems and long periods of rehabilitation.
It is important
If you experience discomfort, pain in your legs or knees, immediately contact a qualified specialist, undergo the necessary examination, and take the treatment prescribed by him. Do not trigger a possible disease and do not self-medicate.
How to properly run with weights
If you're new to running, adding weights to your workout routine can cause overexertion and even lead to injury. It is recommended to proceed according to the following plan:
- In addition to jogging, add active walking with weighted cuffs on your legs; their duration should be at least 25 minutes, regularly – 2-3 times a week.
- Gradually increase the intensity of your runs - adding 5-8 minutes to your running session weekly;
- After 4 - 6 months, start running with weights on your legs; the training time is determined individually, based on your well-being.
It is important
Before starting any jogging, be sure to warm up; this will prepare the muscles for stress and protect the joints from injury.
If you are an athlete, are in the process of preparing for a competition, or want to improve your athletic performance, include running with weights in your training process. It is recommended to gradually increase the load - in this case, the weight of the weights: start with the minimum, gradually increasing it. Also try using a vest or weighted belt for running: it does not put stress on the spine, distributing the weight evenly throughout the body. Control your running technique: be sure to place your heel on the surface, distribute your body weight over the entire surface of the foot.
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Weighted Vest Training Basics
When training outdoors using weights, you choose for yourself the load you need and the direction of work. The weight of the vest should be such that you can do 7-8 approaches. If you are planning to work on terrain, then the number of approaches should be increased to at least 10-12. Exercises on the horizontal bar, in turn, are ideal for working out the abdominal muscles. You can strain your leg muscles by squatting with a vest or running in it.
In general, a universal weight vest is a multifunctional home exercise machine that helps develop endurance, fortitude and, of course, the human body. Lead a healthy lifestyle, actively engage in sports, take care of yourself and your body. After all, your health and appearance depend primarily on yourself.
How to choose weights for jogging
Currently, the range of sports equipment is extremely wide and varied, so the following can be used as weights:
- hand weights;
- ankle weights;
- weight vests;
- weight belts.
Sports weights are made of durable fabric with pockets that are filled with sand, metal plates or balls, and a Velcro closure helps secure the weight to the size you need. There are weights on sale both with a fixed weight and with a removable weight - the weight of the weight can vary depending on the number of plates inserted into the pockets. Choose models made from high-quality rubberized materials; such weights will last you much longer and will not rub or irritate your skin. To ensure that you can always change the load to suit your goals, consider purchasing weights with removable weights , but you need to remember that their prices are higher than bulk options.
Advice
REMEMBER: running is designed to bring you only health, vigor and strength; a sudden change in training regimen can cause harm and cause painful injury, so be sure to monitor the uniformity of the load and your well-being.
What types of leg weights are there?
All leg weights available on the sporting goods market can be divided into two groups, depending on the filler: bulk and plate.
Their main difference is that loose leg weights have a constant weight that cannot be adjusted. Similar devices with plates inside make it possible to choose what weight is suitable for the athlete at a given stage.
The second option for leg weights is not only capable of giving a better effect, but is also more versatile. When a trainee needs more exercise, he does not have to buy a new device. Simply add more plates inside the weighting material.
As for the weight indicator that is right for you, you should focus on your level of athletic training. You can start with weights whose mass is 0.5 kg, gradually increasing the weight.
Video. Running with weights
Should you use weights when running?
Running weight SKLZ SPEEDSAC
Ankle weights. User Rules.
Weighted vest for running weight 20 kg
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Should you use weights when running?
If you want to receive a video answer to your question, ask questions in the comments under the video or in the comments under articles on scfoton.ru. No comment will go unnoticed.
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Running weight SKLZ SPEEDSAC
SKLZ SPEEDSAC Running Weight - Helps you achieve explosive leg strength with an exercise reminiscent of hauling a sled. Replaceable weights allow you to adjust the weight of the running bag from 5 to 15 kg. The SPEEDSAC weights are designed to perform the following tasks: increase speed at the start, increase endurance, reduce 40-yard dash time (Rugby speed test).
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Ankle weights. User Rules.
In the video I tried to collect the most important tips for training with weights. All advice is based on my personal experience. I hope these tips help you in your training.
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Weights negatively affect running technique
Sergey Sorokin, co-founder and head coach of the Jaxtor marathon club:
Regarding weights for running, it is important to understand why? I have experience experimenting with weights. When I took them off and ran without them, my legs felt especially light. But she quickly disappeared. If your legs suddenly feel heavy at a competition, many people think that weights will help. The problem is that they will not help, and the reasons for the severity are different:
- lactic acid accumulated in the muscles (if the speed is high);
- running on fats (when glycogen runs out and the body suddenly switches to fats);
- fatigue of the central nervous system.
Weights negatively affect running technique, because... introduce an imbalance into the biomechanics of movement. Hill running is much more effective for strengthening your legs. At Jaxtor we spend several months training on the hills during the summer. Weights are cool for Instagram photos and for adding variety to your workout, but their effectiveness for running is questionable.
