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Jogging is a very popular sport, because running trains fitness and endurance. If you run regularly, however, you will quickly notice that your body adjusts to the constant load, so that it is recommended to keep changing your workout in order to make new challenges for your body. Although you can extend your current running distance, it is more effective to increase the intensity, for example by increasing your speed or using additional running weights.
 


Contents

Weight bands
Running weights or dumbbells?
How they work
Ankle weight bands
Weight vests
Determining the right weight of running weights
What is the best time to use running weights during training?
Some disadvantages of weights
Additional loads increase energy consumption
Ideal weekly plan for alternating strength and endurance training
Without weights, but with greater challenges

 

Weight bands

These running weights can be worn on both the wrists and ankles so that the training intensity is significantly increased. As a rule, these bands are attached to the wrists or ankles with a Velcro fastener and are made of neoprene or nylon fabric. During the training with running weights the load rises, so that endurance and condition can increase. Another advantage is that the arms and legs appear very light after unbuckling the weight bands, so that even a hard workout is less tiring.

Basically, weight bands are not only used for jogging, but also, for example, for long jumps, because the body must provide considerably more strength to achieve the same results as when training without running weights. Professional athletes often choose light weight training even after injuries, because weights replace resistance when a physically hard and demanding workout is not yet possible. This way, the muscles can be gradually brought back into shape, because the weight can be constantly increased.

Usually, the weight bands weigh between one and three kg, but 5 kg bands are also available. Basically, every athlete should start with a low weight and increase it by a maximum of 500 g, because this is the only way to avoid sprains or other injuries. If possible, the cuffs should lie close to the wrist or ankle but should not cut or negatively influence the movement. For this reason, Velcro bands are particularly suitable, as their width can be individually adjusted.
 

Running weights or dumbbells?

In order to increase personal fitness, some athletes also like to use dumbbells while running. In principle, this is possible, but it must be noted that the athlete does not have his hands free if he carries dumbbells. This can be an impediment when doing sports, for example while drinking, because in this case the athlete would have to stop running and put the dumbbells aside. Thanks to the weight cuffs, it is also possible to drink freely while jogging.
 

Wrist weight bands

Bei These weight bands are available in a wide range of different designs, whereby manly the weight of the models difer. Especially the ladies prefer light running weights for sports, because the bands can be used for jogging, fitness, aerobics or other training. Normally, weights between 100 and 200 g are chosen for aerobics or cardio, although in fitness 500 g can also be used.
However, wrist bands are also used for bodybuilding, because they additionally support the training with the dumbbells.
 

How they work

When training only with light weights, the muscles in the arms can be gently tightened as no extreme effort is required. For this reason, very light cuffs are especially suitable for beginners. An advantage of exercising with weights is that the athlete's awareness of his body changes significantly, because all motor sport exercises require a greater degree of concentration.
 

Ankle weight bands

In principle, weights should only be used moderately when running, as they may unnecessarily stress the joints, thus increasing the risk of injury. However, those who do not want to exerise without them should choose the lightest possible weights so that ligaments, muscles and tendons are not overloaded.

Running weights for the ankles can, however, be integrated into everyday life without any problems, as the muscles are significantly tightened by conventional movement. The same applies to balanced aerobic and fitness training.
 

Weight vests

Weight vests are an alternative to wrist and ankle bands, such as those used in team sports. Vests are excellent for running because they do not interfere with freedom of movement at any time. However, there are a few things that should be considered before you start exercising with a weight vest, such as the actual weight load. As a rule, the running weights in a vest put a lot of strain on the spine, so that a vest can only be so heavy that the back muscles can withstand the strain.

Weight vests do not necessarily have to have integrated running weights, because specialist retailers now also offer models that can be filled with sand, for example. This has the advantage that athletes can select the desired weight individually, so that they can also choose a variable weight for each training session. At the same time, there are also weight vests in which the running weights can be changed or added by the kilo, so that the vest meets personal demands and requirements.
 

Determining the right weight of running weights

Basically, weights should only be used by advanced athletes, because the risk of injury increases significantly due to improper movements. In addition, the weight should only be increased slowly so that the body is not overloaded at any time. Experts recommend that every athlete should start with the lightest running weight for several training sessions, even if this may initially seem too easy to the athlete. Once the muscles have become accustomed to the additional load, a higher weight can be used.

Basically, the use of running weights requires a little practice, but the athlete will increasingly develop a feel for it and intuitively choose the right weight. It is also important to know that older people or people growing should not train with too much weight.

What is the best time to use running weights during training?

Every now and then you see joggers carrying dumbbells, running weights or ankle weights. This raises the question of what weights really do for running training. Do they make training more efficient, help build muscles or lose weight? Opinions differ, but one thing is clear: not everyone can carry weights while running.

Some disadvantages of weights

Anyone who wears dumbbells or arm weights when jogging usually changes their posture and running style. The additional weight in the hands pulls the upper body forward when running, and the body tries to compensate for this by an unnatural posture with an extreme hollow back. The running style becomes heavier and clumsier in order to carry the higher weight. Another disadvantage is that the muscles in the upper part of the body become slightly cramped and painful - especially in the neck and shoulders. Running weights in the hands or on the arms are therefore not recommended in every case. The situation is different with the weight vest: it distributes the additional kilograms (if it really is that heavy) evenly over the upper body and thus has less effect on the posture. However, you should also consult an expert: The running style of beginners also suffers with a weight vest. And it remains to be noted as a disadvantage that the additional weight still must be lifted by the bones and joints: Running with weights is for the body just as exhausting as running with excessive weight. The joint wear is much higher than the risk of injury.

Additional loads increase energy consumption

Of course, jogging with additional load also has advantages. If you attach ankle weights and walk with them, you move with more weight, which means that you consume more energy while spending the same amount of time and traveling the same distance. In this respect, running weights can help you lose weight. However, running experts increasingly advise against carrying foot weights during training on your own: Often the benefit is greater than the risk if you cover a longer distance instead or do additional strength training for the upper body and arms at home. This also consumes energy and trains more efficiently and healthier. However, it is still possible to use running weights effectively with expert advice and careful dosage, for example when they are used for sports therapy purposes.

Ideal weekly plan for alternating strength and endurance training

One-sided training is never good. That's why it makes sense to combine jogging with strength training. After all, running is first and foremost endurance training. If this is combined with training to expand and maintain the muscles, it is ideal. However, endurance and strength should never be trained together, it is better to vary. This can be arranged quite simply: Those who run two to three times a week can train the muscles in the upper body on other days. Light training with dumbbells or other weights at home can be done on a yoga mat or another soft surface, it is easy on the joints if done correctly and still helps to lose weight. And this can also be incorporated into a tighter training plan: You can train very well with weights before the run. Strength training in the morning is therefore not bad if you have an appointment for jogging in the evening. But it doesn't work the other way around, because endurance training challenges the body so much that subsequent strength training makes little sense.

Without weights, but with greater challenges

A more recent trend, which is becoming more and more popular among top runners, is moving against resistance. This does not mean that the runners collide with walls, but rather refers to the environment. Runners do not run on the training ground, even street or promenade, but on difficult terrain. Running through sand or snow is much more strenuous. The resistance is greater, and the uneven surface strains the muscles in a completely different way. Running in the forest or off-road has a similar effect. If you want to do it tough, you can do aqua jogging: jogging in water instead of in the air increases energy consumption even more. But even then, beginners should only dare to try it under professional guidance, because clumsy movements can lead to injuries.