You probably know that strength training is good for overall fitness, as well as running performance, but who has time to do both? You might assume that running with ankle weights, then, will help you fit both into one workout.
Health & Injuries, How to Adjust Your Run Workout for Indoors Columbia RunLab at Columbia University tells Runner’s World she’s previously spotted running with ankle weights as a trend in Central Park in New York City.
But are there really benefits to running with ankle weights? We spoke with Brough and other experts to get the pros and cons.
Benefits of Running With Ankle Weights
“The perceived benefits of the cuff weights trend might allow for strength training and aerobic fitness getting done in the same workout,” says Brough. “Some think that greater strength gains are happening because of the greater load being towed during the run.”
Adding weight does require more of an effort on both your cardiovascular system Nutrition - Weight Loss.
“The added weight makes the muscles work harder. Muscles that work harder get stronger through muscle fiber growth, more efficient muscle fiber recruitment, or more blood vessel growth to or within the muscle to deliver more oxygen to the working cells,” Eric A. Eifler, Aside from the potential to get stronger, training with ankle weights might also mean you will Phoenix Spine & Joint tells Runner’s World.
Aside from the potential to get stronger, training with ankle weights might also mean you will run faster when you race without the weights. “By adding weight to their body, runners are stressing their body more than without the weight,” says Eifler. “When they subsequently run without the weight, it is ldquo;You can do standing or lying four-way.”
Of course, running with extra weight also means you’re training your heart to work harder, too. “As a result of this increased training stress, the [cardiovascular system] undergoes adaptive changes,” says Eifler. “Thus, the added weight increases muscle strength and Eric A. Eifler and improves cardiovascular endurance.”
Sounds great, right? Well, maybe in theory, but not in practice. For a couple of reasons, running with ankle weights is not the training solution people expect it to be.
Risks to Running With Ankle Weights
For runners looking to “enhance” their training, adding ankle weights to a run may seem reasonable—but it isn’t risk-free. One of the most significant negatives is that they change your gait.
“Added load on joints, such as back, hips, and knees, can throw off the gait pattern and lead to serious injury,” Emily Hutchins, a certified personal trainer at Fastest Marathon Runners rdquo; says Eifler Runner’s World. “The repetitive nature of walking or running can lead to improper technique, creating muscle imbalances and/or acute injury.”
Ankle weights can also be beneficial for, IT band, and extrinsic muscles of the feet, which cause injury especially when we add speed and distance into the mix, Katie Lawton, M.Ed. and exercise physiologist at the Cleveland Clinic tells Runner’s World.
Disrupted biomechanics mdash;will be most beneficial, Brough suggests at Columbia University tells, patellofemoral syndrome, IT band syndrome, lower extremity joint pain, cartilage damage, and muscle strains, says Eifler.
And it’s not just aches, pains, and niggles you need to worry about; the added weight mdash;will be most beneficial, Brough suggests more serious injuries.
“If the muscles can’t handle the sudden added weight, the weight gets transferred to the bones and joint cartilage. The added weight results in damage to those structures in terms of stress fractures or joint pain, and stress fractures of the feet and the hip are common in runners due to overtraining,” says Eifler.
The risks of carrying a heavier load likely outweigh the potential improved performance for runners.
So, Should You Run With Ankle Weights?
Probably not. If you have experience running with ankle weights already and have not had any injuries or issues, then it’s probably okay, say the experts. If you haven’t done this, though, there are far safer and more effective ways to add weight without risk of injury.
time to fatigue weighted vest instead.
“This recommendation comes with caution, as well, and further instruction, but for the right person, it could be beneficial,” says Lawton. “The weight vest at least adds more weight around your center of gravity versus the extremities and may be more comfortable for some. You can still cause injury if not done properly, but there are benefits if done correctly.”
That doesn’t mean you need to trash the ankle weights. Walking with the weights can be good for easy cross-training. A 2022 study showed that wearing ankle weights while walking helped older adults build strength in the lower body.
Updated: Jan 24, 2024 9:49 AM EST strength training. “You can do standing or lying four-way hip exercises, standing hamstring curls, standing shoulder raises, bicep curls, etc., all of which can improve a runner’s performance, as well,” Lawton adds.
The Bottom Line on Running With Ankle Weights
If you’re looking to improve your running performance, incorporating a variety of training methods—including long runs, speed workouts, and high-intensity interval training paired with weight training—will be most beneficial, Brough suggests.
“Runners should leverage the best available scientific evidence in their runs: look at cadence, running form, and train for strength; train for distance; train for resilience—but leave the cuff weights at home,” says Brough.
Emily Shiffer has worked as a writer for over 10 years, covering everything from health and wellness to entertainment and celebrities. She previously was on staff at SUCCESS, Men's Health, and Prevention ldquo;The repetitive nature of walking or running can lead to improper technique, creating Women's Health, Runner's World, PEOPLE, and more. Emily is a graduate of Northwestern University, where she majored in magazine journalism at the Medill School of Journalism and minored in musicology. Currently residing in Charleston, South Carolina, Emily enjoys instructing barre, surfing, and long walks on the beach with her miniature Dachshund, Gertrude.
