Maybe, you’ve already come up with the idea of using weights on ankles for your running training. Such equipment is traditionally used in muscle training. Would there be any use in running with weights? Let’s learn what professionals think on this topic.
Should You Run with Weights on Ankles?
Opinion 1. Only for short race intervals
Running with weight should be used only for the development of speed and strength. Such training is performed with maximum power in short intervals. These accelerations should not last more than 100 meters (0.062 miles). Long distance running with weights can only lead to injuries!!! You can damage your biomechanics, increase the load on the locomotor system and move the accent from the lightness and sharpness of movements to the back-breaking work. It is contrary to the laws of efficient running.
Opinion 2. No to running, YES to general physical training with weights
You should say no to running with weights. I’m totally against it. Running gives a good shock load, and we, amateurs, should think over the way to reduce it, not to make it harder.
The thing is that many of us don’t stick to the professional regime of athletes. Despite the good general shape, the majority of amateur runners have a few extra pounds. It means that we already bear the weights! So, I won’t recommend to use additional weights for training. However, you can use them for general physical exercises.
Previously, you have to eliminate all the complexes with your own weight, and only then you can add weight. Lounges, feet faults, hops and squats with weights will make you stronger and faster. Exercises on balance with small weights will help to resist any severe fatigue, which breaks down the technique on the run, and it seems that there is no more strength to run.
I would also recommend exercises on static and dynamic with resistance, it means the use of different elastic bands: it can be stationary running or running in a harness. Well, if you suddenly decide to prepare for a short sprint, you can run with a parachute, or with a tire behind. However, that's another story!
Opinion 3. Weights have a negative impact on the running technique
As for the weights for running, it is important to understand why you need them. I have experience of experimenting with weights. When I took them off and ran without them, I felt a special lightness in my legs. However, in a few minutes this feeling disappeared. If during competitions your legs become heavy, many people think that the weights will help. The problem is that they will not help, and the causes of the heavy feeling are different:
- Lactic acid accumulated in the muscles (if the speed is high);
- Lack on the fats (when the body runs out of glycogen, it moves to the fats);
- Fatigue of the central nervous system.
Weights affect the technique of running in a negative way, as they damage the balance of the biomechanics of movement. For strengthening your feet it is much more effective to run up the hills.
Opinion 4. The load on the locomotor system increases
You can run with weights. The only question is why you need it. If the goal is to prepare for the trail ultra race, where you need to carry a backpack with your equipment, then running with the same backpack sometimes makes sense. In other cases, we simply increase the load on the locomotor system in an unnatural way.
Opinion 5. Weights are not recommended
You should not run with weights, if you are getting ready for a race. To lose weight, you may run with weights, but do it slowly, as the risk of injuries increases.
Weights on feet and hands during running change the technique of running not for the better. If you are a classic runner, then you do not need weighting.