Should I Wear A Weight Vest When Running?

Whether you are training to win a 10k or are simply a recreational jogger, you may be interested in improving your workouts. Depending on your specific goals, wearing a weight vest is one way to do it. However, like all exercise equipment, there are advantages and disadvantages to wearing a weight vest.

Weight Vests

Weight vests are designed to go over your normal clothing and strap snugly to your torso. There are several types of weight vests. Weight vests for running are designed to be wide enough and long enough to spread their weight evenly over the torso. In 2010, weight vests typically cost $50 to $250.

Benefits

Retailers claim numerous benefits for their weight vests. In a 1987 article in "European Journal of Applied Physiology" an experimental group that trained with weight vests had a lower lactate threshold, improved running time to exhaustion and improved vertical velocity when running up stairs. A 2006 article published in "Medicine and Science in Sports and Exercise" provides rationale for these benefits by stating that training with a vest can increase the metabolic costs, relative exercise intensity and loading of the skeletal system. Additionally, by wearing a weight vest more calories are burned if the running speed stays the same. Based on this logic, training runs can be shorter and still provide the same amount of energy expenditure.

Warnings

Wearing a weight vest can lead to osteoarthritis, especially if an individual is already overweight. Carrying excess weight predisposes someone to joint damage, according to the John Hopkins Arthritis Center. Also, while running in a weight vest, it is much easier to trip and fall. Wearing a vest also may be riskier if you have a preexisting condition that limits your activity level.

Overtraining

Anytime a runner increases the intensity or duration of his workout, he is at risk for overtraining injuries to the joints and muscles. According to "Running Injury Free," overtraining can result in injuries, sleep disturbances, frequent colds, headaches, decreased libido and even depression. When running with a weight vest for the first time, start with a lightweight vest and run for only a short distance. Gradually increase the weight of the vest and the distance.

Considerations

Try out vests of different weights and sizes before buying one. Consider buying a vest with thin, breathable material if you will be running in hot, humid conditions. Always consult your physician before beginning a new exercise program.