Running speed is an essential factor in performing at top level in many competitive sports. Football players, soccer players and track and field athletes are almost always trying to improve their speed through training. Ankle weights are tools that can help you reach your speed goals if you use them properly and carefully.
Warning
It's important to realize the limitations and potential damage ankle weights can do before you start to train in them. You will likely strap on 2 1/2-pound ankle weights. Never try to sprint or run long distance in ankle weights, the Nefitco website instructs. Wearing ankle weights can damage your knees if you go through a hard workout, running sprints and doing interval training. Limit your use of ankle weights to drills on the practice field and walking if you want the benefit.
Features
Wearing ankle weights will force your body to do more work than it would without the device. According to a study done by Texas Tech University, those wearing ankle weights for specific exercises were able to increase their speed. One of the top exercises while wearing ankle weights is running in place. In the Texas Tech experiment, runners strapped on 1 1/2-pound ankle weights and ran in place for five 30-second intervals. There was a 30-second break between each interval. Later on, those who wore ankle weights were tested in the 40-yard dash. The average time prior to wearing ankle weights was 5.03 seconds, while the post-exercise time was 4.93.
Effects
Wearing ankle weights while walking can build strength in your lower legs and explosiveness for running. You do not have to wear ankle weights during training for them to be an effective speed-building tool. You can wear them while doing household chores, going about your daily business or walking stairs. However, don't leave them on for long periods. Wearing ankle weight for 30 to 45 minutes of activity is sufficient.
Prevention/Solution
Exercising with ankle weights can be beneficial if you are in good health and your muscles and joints are in good shape before you start working out with them. However, anyone with back, hip, knee, ankle and foot problems could make their situation worse if they exercise with ankle weights. Kent Adams, the director of the exercise physiology lab at California State University-Monterey Bay, tells the "Los Angeles Times" that ankle weights cause stress, and that you can benefit more from varying your speed or doing cardiovascular work than from running with the weights.
Benefits
Working your muscles harder will help them perform better in competition. Wearing ankle weights will help your calf muscles, hamstrings and glutes work harder and help you run faster --- as long as you train correctly. Dr. Anthony Luke, director of primary care sports medicine at the University of California-San Francisco, explains that those large muscles can handle the stress load of wearing ankle weights. "It's giving a better workout for those big muscles," Luke told the "Los Angeles Times." "It will put more force on the joints as well as the muscles."
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