How To Run With A Backpack To Get In Shape

Running as your chosen form of cardiovascular exercise can help you burn calories and strengthen your heart. Adding a weighted backpack to your routine adds weight training to the mix, allowing for resistance as you run for strength training as well as aerobic activity. While weighted running can help you get in shape, it can also be dangerous when undertaken improperly. With the right fit and starting point, you can make a weighted backpack a beneficial part of your workout routine.

Step 1

Invest in a quality, well-fitted backpack. While you may think that any backpack will do, if the pack isn't fitted properly to your body, you may bear the weight improperly, leading to injury. You'll also need a backpack made for heavy-duty usage, since you'll be using it with heavy weights. Look for a backpack that is comfortable in the shoulders and offers a waist belt. When adjusted correctly, your hips should bear the weight of the pack, not your back and shoulders.

Step 2

Fill the backpack with actual fitness weights, rather than just items that are heavy. This allows you to keep precise track of the amount you're carrying. If possible, ask a store associate if you can add weights to a backpack before buying, so you know how the backpack will fit and feel when running. Once you've purchased the backpack, use weight plates or free weights to add and remove weight.

Step 3

Start with lighter weights, especially for your first run. Even a seasoned runner will have her dynamics, speed and endurance altered with additional weight. Should you add too much, you likely won't have a place to remove and store your weight if you're too tired. An efficient place to start is 5 to 10 pounds.

Step 4

Tighten all the straps on your backpack before your run. A loose backpack can cause painful banging against your back. Keep the backpack close to your body. When running, ensure that you maintain proper posture by keeping your chest up, shoulders back and neck relaxed to avoid form-related injuries.

Step 5

Track the amount of weight you're able to carry for each run. After a week of comfort at a certain weight, add 2 to 5 more pounds. As you build strength, you'll be able to run with heavier weights for longer distances for a stronger body. If you decide that weighted running is a workout you'd like to continue, consider investing in an adjustable weight vest for better fit and more even distribution of weight.