Jogging is a cardiovascular exercise that falls somewhere between walking and running in intensity. Exercise enthusiasts look to expand their routines and increase the challenge. For a jogger, one way to do this would be adding hand weights, or dumbbells, during the session. The additional weight ups the resistance to make it more difficult. Talk to your doctor about jogging and increasing the weight load with dumbbells.
Step 1
Grab dumbbells that weigh less than 1 lb. for the jog. This will put less strain on the arm joints and muscles. Both dumbbells should be the same weight to keep the resistance balanced.
Step 2
Hold the weights in your hands positioned slightly in front of your body. The palms, and the weights, should be facing each other. Avoid over gripping the dumbbells, keep your fingers slightly loose.
Step 3
Jog normally, but change the arm movement slightly. As the elbow goes back, keep the joint at the same level. Do not swing it up. It should rise at the peak of the move. Think of a scissoring movement, as one elbow goes back, the other comes forward, both staying on an even track.
Step 4
Add more weight as you grow stronger. Dumbbell sizes can range from 1/2 to 2 lb. Do not exceed 2-lb. dumbbells. Additional weight will put too much strain on the elbows.
Tips and Warnings
- Using dumbbells while jogging will also help build up arm muscles.
- If you feel strain in your shoulders or elbows, run without the weights until you are pain-free for at least a week. If the joints hurt after the run, apply ice immediately to reduce inflammation. If the pain increases or does not improve, see your doctor.
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