Tools such as ankle weights and dumbbells can help you add resistance when you're trying to build strength and muscle mass. But free weights are not intended for cardiovascular exercise and may interfere with your balance when you're jogging. Although you need both weight training and aerobic exercise to build a strong, fit body, it's best to use your ankle weights for more controlled activities.
Concerns
Wearing ankle weights during aerobic activities such as walking or jogging can compromise your gait and potentially lead to injury, according to MayoClinic.com. Jogging with ankle weights can strain muscles in your legs and your ankle joints. Instead of risking injury during your runs, reserve ankle weights for strength-training workouts when you're targeting your lower body. Jumping or running with ankle weights is not an effective way to run faster or train your body to jump higher.
Intensity Options
Jogging, like other types of aerobic exercise, can help you manage your weight, boost your cardiovascular endurance, build a stronger heart, reduce stress and improve your mood. If you want to increase the intensity of your runs, try adding sprint intervals or hill running to your routine once or twice a week. Diversity in your jogging regimen will help you build cardiovascular endurance and increase strength in your lower body.
Weight Training
To increase power in your lower body, target muscles in your quadriceps, hamstrings, calves and glutes at least once a week. Running coach and author Hal Higdon recommends that runners strength train one to two times weekly, using light weights and high repetitions. Unless your primary focus is bodybuilding, choose weight resistance that tires your muscles after 12 to 15 reps, performing one set of up to 15 reps per exercise. Wait 48 hours before targeting the same muscle group again.
Considerations
Although ankle weights are not safe to use when jogging, you can use them when you're working on strength with exercises such as lunges and calf raises. Adding resistance to strength moves that involve slow, controlled movement can help you build muscles safely as long as you add weight gradually. Consider using ankle weights with removable weights so that you can add resistance as you get stronger. Consult with your doctor before starting a new exercise program if you have a history of heart problems.
References
- MayoClinic.com: Walking With Ankle Weights? Stop!
- MayoClinic.com: Could Ankle Weights Help Me Get More Out of My Usual Walking Routine?
- MayoClinic.com: Aerobic Exercise: Top 10 Reasons to Get Physical
- Hal Higdon: Training for Your First 10K
- American Council on Exercise: Lower Leg Exercises
- Centers for Disease Control and Prevention: Equipment
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