Ankle weights filled with sand or lead are designed to wrap around your ankles, allowing you to move through a natural range of motion. With the ability to attach the ankle weights to your legs, runners and athletes commonly wear the weights in an attempt to improve strength, endurance and overall performance. While you can perform general walking and running exercises with ankle weights, numerous fitness professionals and doctors talk about safety concerns and potential risks associated with wearing ankle weights while running.
Warning
Roy Benson from Running Times magazine suggests that wearing ankle weights or carrying weights while running may potentially cause serious leg injuries, such as damage to knee ligaments. If you suffer from degenerative joint conditions or other joint or muscle-related injuries, avoid running with ankle weights. As a result of the associated health risks, consult your doctor before wearing ankle weights while running.
Safety
If you decide to wear ankle weights during running workouts, your primary focus is to maintain proper running form during the entire workout. The additional weight from the ankle weights can cause your running form to change, making you use different muscles and movement patterns for running. When your form breaks down, you increase your potential for overuse and running-related injuries by placing additional stress on the joints and back. Have a training partner or coach observe your gait pattern and running technique.
Progression
Start a running workout with ankle weights by walking to get used to the added weight and gradually increase your running speed. Don't wear the ankle weights during your regular running workouts and avoid wearing the ankle weights for extended time frames. Instead, wear the ankle weights for short distance interval workouts with increased rest periods between intervals. Perform running workouts with ankle weights no more than one to two days per week.
Alternatives
Instead of wearing ankle weights while running for added resistance, you can choose from a variety of alternatives. Wearing a weight vest distributes the weight evenly throughout your hips and legs for a resistance that doesn't negatively affect stride patterns. If you are wearing the ankle weights to improve muscular strength, perform total-body strength-training exercises that can safely improve running performance.
References
- MayoClinic.com: Walking With Ankle Weights?; September 2009
- Running Times: Running With Hand or Ankle Weights; Roy Benson
- Los Angeles Times: Ankle Weights Pros and Cons; September 2007
- MayoClinic.com: Ankle Weights For Fitness Walkers; Edward R. Laskowski, M.D.; August 2010
- University of Iowa Hospitals and Clinics: Running or Jogging; 2005
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