Cross Country Workouts With Ankle Weights

Running cross country poses a different set of challenges than competing in a road race or track event, since the courses typically offer varying surfaces and terrains. With the physical demands of running over hills and uneven footing, you may wonder if there is a need to include resistance training to gain strength. Although ankle weights are an easy way to include extra resistance when working some muscle groups, they are not an effective tool for gaining strength related to running and can even cause injury.

Theory of Ankle Weights

Wearing ankle weights can enhance certain aspects of fitness. In the 1989 study "Ankle and Wrist Weights: Their Effects on Physiologic Responses During Treadmill Running," University of Alberta researchers found that running with ankle weights raised training intensity and energy expenditure. The study determined that this type of resistance method could provide a greater cardiovascular workout. In the "Los Angeles Times" article "Ankle Weights: Pros and Cons," Dr. Anthony Luke stated that ankle weights provide a better workout for the gluteal, quadriceps and hamstring muscle groups. Although this information may seem to validate the use of this equipment, there are other considerations that need to be factored in.

Converse Effects

Ankle weights can increase the risk of injury. The bodies of those who run regularly are accustomed to supporting a certain amount of stress. According to the Health Guidance website and the "Los Angeles Times," there is an increased chance of health issues with ankle weights due to more force being placed on the spinal discs, joints and ligaments. In addition to these risks, ankle weight use does not help in the development of running speed, according to Dr. Gabe Mirkin. He writes that the heavier weight interferes with coordination, speed and endurance.

Alternative

Although there is no proven benefit of ankle weights on running performance, weights still can be utilized with core exercises, which are essential for success in cross country. Running can lead to muscle imbalances that may cause injuries. A core routine can help increase your trunk stability and eliminate muscle imbalances by working certain muscle groups that are not fully utilized while running. Talk to a running coach or other certified fitness professional about what exercises can benefit you.

Training Considerations

With any training program, gear the sessions specifically for the skill set to be enhanced. In the case of cross country, include running on surfaces and terrain commonly used on race courses. For example, incorporate hill running throughout your training schedule to help strengthen the muscles of your legs and hips, which leads to better running economy. Although certain types of practice sessions are more beneficial than others, remember that gradual improvement and competitive success happen with smart and consistent training.
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