How to Run With Dumbbells

Running with dumbbells offers one way to incorporate resistance training into your cardiovascular workout. When you run with dumbbells, you incorporate their weight into the natural swing of your arms and your stride, but you also force your body to propel more weight with each step, which increases resistance on your arms and shoulders. This additional muscular resistance increases the amount of calories your body burns, while also toning your arm muscles.

Step 1

Hold each weight in your hands with your palms facing each other and your elbows in. This position keeps your elbows moving with your stride and is more conducive to working with your forward momentum rather than against it.

Step 2

Run as you normally would, swinging your elbows in stride as you can. The added weight of the dumbbells causes your arms to work harder in order to carry the additional weight. If you are at first uncomfortable carrying this weight with your arms while you run, try first exercising with just the dumbbells while at a stand-still. Then your can adjust to the strain on your arm muscles first before worrying about running simultaneously.

Step 3

Focus on breathing deeper while you run. The additional weight may make it more difficult for you to run at your usual speed. In order to run at your usual pace or to speed up, you will need to breathe deeper.

Step 4

Increase the amount of weight you carry as your arms strengthen and your cardiovascular ability increases. Keep the increments of increasing weight small in order not to strain your muscles.

Tips and Warnings

Pick a set of dumbbells or handheld weights suitable for your strength and size. If you do not regularly perform strength training, start with lighter weights, a few pounds or less, per hand. To maximize the gains of running with handheld weights, strive to run with 5-lb. weights or more.
Because running with dumbbells can add additional strain to your workout, make sure you are properly hydrated. Run with a water bottle on your belt or in a backpack, or run in a place where water is available.