Jogging is a proven way to burn calories and boost your metabolism. Adding hand weights brings a strength component into your workout by targeting new muscles--and it spices up your jogging routine. If you are not a multitasker, this addition can take a little practice. However, a couple of pounds in hand weights can take your routine to an entirely new level.
Step 1
Use a 1/2-pound weight at first. It is best to start slow and pick weights based on the amount of activity you will be engaging in. You want to avoid tearing or straining your muscles.
Step 2
Hold the weights with your palms facing one another while you are jogging. Move your elbows back and forth in one plane of motion. According to runner and professional trainer Majid Ali of the International Sports Science Association, your arm motion should be natural and comfortable.
Step 3
Keep your biceps, triceps, shoulders and pectorals tight. This helps you get more anaerobic conditioning of your upper body and build your upper body strength.
Step 4
Throw a punch or two while jogging. Performing boxer-like movements forces you to breathe more rhythmically and increases the cardiovascular value of your jog. It will also increase the anaerobic capacity of your jog and increase your muscle force. Before trying this, throw a few practice punches without weights then transition to weights (be careful and hold on tightly to the weights).
Tips and Warnings
- Don't select hand weights that are too heavy. If you swing your arms while jogging, you will be overworking muscles such as the trapezius. Joggers should engage in their routine at least 30 minutes a day and weekly, if possible, according to the University of Iowa's Hospitals and Clinics.
- When you are finished with your weights, place them carefully on the ground. Dropping them to the ground may result in injury. If you have or have had shoulder injuries, jogging with hand weights may not be the right option for you since the added tension on your shoulders may result in a new injury.
Things You'll Need
- Hand weights (0.5 to 2 lbs.)
- Running shoes
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