Has anyone ever tried running with hand weights?

[tglasco4]

I got the idea that it may add to the overall toning of my body as well as strengthen my legs. So I bought a pair of one pound weights and a pair of two pound weights. I ran 4 miles with the one pound pair today. I really felt it in my legs! I got a good overall workout. My plan is to do this once a week and gradually do it 3 times per week. Then seek to move up to 2lbs and do the same. Has anyone else ever tried this? I want to know the pitfalls and the results. I figured if I use weights that are too heavy it could put a strain on my joints, so I am aware to be careful there. But I just want to know if anyone else has tried it.

Peace.

Todd

[twinee1]

I have. In fact a have a pair of weighted gloves that were hiding, I found them yesterday and I put them one while on the rebounder to get a better upper body work out.

The downside is just as you state...too heavy joint injury. Also they say it is risky walking running for "balabce" reasons and my throw off the natural balance as you run, cause injury. But if you start with 1 pd I would think the body will adjust !

Happy running.

[squidly]

Hi there

I work part time teaching Les Mills classes at the local gym and 'my opinion' is running with weights is not something I recommend. The stress / strain on your joints / liagments is not worth the benefit you receive. The extra jarring can be very dangerous. If you want a better workout I recommend you run faster / hill climbs / sprints / longer but not with weights.

Enjoy your day

[HydroRaw]

Is a weighted vest a better option for those needing extra weight while walking or running? Unlike a backpack full of books or the like, weights are evenly distributed front, sides and back of the individual's torso to reduce risk of injury. Based on what I have seen, each weight is removeable. There is one product that I am seriously considering and it is called SmartVest. Here is the link:

http://www.smartvest.net/index.asp

Please check it out.

Thanks!

[tglasco4]

Thanks for your reponses. The joint thing is noted. As Twinee concurred, I don't see (or feel at this point) a problem with 1lb weights. If I ever do, of course, I will take appropriate action. I will start with the 1 pounders and gradually move up to 2lbs. I figure to "max out" at 3lbs (lol). Even though, that seems funny to me, with regard to running with weights though, I figure that is "heavy". I will keep posting the progress because real life is better then theory.

Peace.

Todd

[mbf]

Hi, they make a weighted vest (reebok) and gloves as mentioned above but they also have weighted sneakers out on the market now ! I have only seen one pair in the gym but they apperently come with light and heavy weights and the weight looks be evenly distrubuted around the sneaker.

I'm sorry I don't have a name or link for you.

MBF

[Jackie1995]

I recently heard about "Heavyhands" which is walking while holding light weights and pumping your arms as you walk. I tried this without weights for a few of my 3.5 mile walks and here's what I found:
1) it really increases my heartrate, which is a good thing
2) I really got a great upper body workout
3) it got rid of my stiff neck (which I think was stress related)
4) its super easy to control my heartrate: just stop pumping my hands up so high, pump lower, or stop completely and then start again when I feel like it.

Look here for more info:

http://www.cbass.com/DESKOF.HTM

Anyway, I don't do well running or jogging (shin splints from years ago that flare up when I pound my additional weight on the pavement... ;-) ) but walking is just great for me. With this upper body addition, I've found an exercise that I enjoy that also offers almost immediate benefits!

Have fun!

[tglasco4]

I have done weights on the legs or feet and vests in the past. Way too stressful on the joints. I use the vest for other exercises but very rarely. When I do its with a jumprope which I haven't done in a long time, but when I did the results were good. So far, from the responses it appears nobody has done 1lb or 2lb hand weights with running. So, I guess I will have to be the guinea pig!

Peace.

Todd

[twinee1]

Keep me posted on your progress. I may try it as it is great on the rebounder.

[tglasco4]

Keep me posted on your progress. I may try it as it is great on the rebounder.


Well today was my second day running with weights. I ran 4 miles on Thursday and 7.5 miles today with 1lbs weights. Both days I noted that my leg muscles were burning (especially my hammys). I felt a serious spring in my legs afterwards. I felt no joint pains or hints of pains to come whatsoever. But I decided to stay with these 1pounders for at least a month. I usually run 3 days per week so I will run with the weights 2 of those days. Overall it was an excellent workout. I think the key is not to use weights that are too heavy and to err on the side of lightness. At this point, I think it will take 4-6 weeks before I will increase to the 2lb weights. I may max out there but I definitely don't forsee going heavier than 3lbs. For ladies I would recommend no heavier than 2lbs.


Peace.

Todd

[mbf]

Hi, as I was working with a client yesterday I thought of this post ! How about running holding a 3-5 lb weighted medicine ball ! You can hold it close to your body or extend it out to work the shoulders as well ;) ...just a thought for a short run as this is very intense !

Nike has the best medicine balls with an assortment of sizes and textures as well.

MBF

[tglasco4]

I think the medicine ball may work for very short runs (sprints actually), probably no more than a quarter mile, possibly half a mile I would say. The 1lb and 2lbs weights I think would work well for longer runs of more than a mile. The 7.5 miles I did yesterday was an absolutely fantastic workout with the 1lb weights.

Speaking of medicine balls.........I have always wanted one and today I finally bought one. It weighs 8lbs. I am going to toss it back and forth with my 14 yr old son. I think it will be a great addition to my routine 3 days per week on my running/cardio days.

Peace.

Todd

[Over40]

I used to run with ankle weights in high school. I'd wear them all day long. Young and dumb I guess. It wasn't until later that I started reading that they weren't good for the joints, etc.

I'd like to get a weighted vest, but will need to wait for the financial situation to be correct.

Jon

[jaurequi]

I read those vests are helpful in bone building to prevent osteoporosis. I was thinking of ordering one, but really couldn't wear one during the day.
Are they okay for running or would they be a strain on the body?

I would probably run with very light weights only.

[mbf]

Hi,

There is a great book called The little medicine ball handbook. Carefull throwing it. You might also want to try holding in front of you at chest height for squats and lunges, also incredible for doing abs. On the floor a basic crunch holding the ball in front of you, do obliques as well . If you do ABs on an exercise ball try this, crunch up stay up with your shoulder blades
off the ball and pretend to toss it right then left then come back down slowly: so it goes : crunch, up toss toss & down.

For core strength: balance both hands on the ball while doing push ups.

Weighted Vests are good for adding intensity to step class workout ! That's the only way I have seen them used and producing results in our gym.

Have fun !

MBF

[gastrawnome]

I recently heard about "Heavyhands" which is walking while holding light weights and pumping your arms as you walk. I tried this without weights for a few of my 3.5 mile walks and here's what I found:
1) it really increases my heartrate, which is a good thing
2) I really got a great upper body workout
3) it got rid of my stiff neck (which I think was stress related)
4) its super easy to control my heartrate: just stop pumping my hands up so high, pump lower, or stop completely and then start again when I feel like it.

Look here for more info:

http://www.cbass.com/DESKOF.HTM

I started a "heavyhands" group on Yahoo.. it's now 110+ members strong. I would really recommend getting the original HeavyHands book.. there's a LOT of good information in there. It can be found on eBay.

I recently joined a gym.. the trainer who set up my workout advised me to use small handweights while walking/running on the treadmill.

--Art

[tglasco4]

Had a great run today. 8 miles with the one pound weights. What a great workout! I had done 7.5 miles earlier this week. I am pretty psyched about it. I had done the heavy hands years ago. It is also a great workout. But to me, running is much more intense. I would say one would have to walk about 2hrs to get the workout from 45 minutes of running. But with the weights, its even more. I must remember in my excitement that I must keep the weight light to prevent injury, but at this point, its great!

Peace.

Todd

[twinee1]

Great ! I am glad to hear this is working. I think I will try it today. I am motivated reading your post.

I just got back up to 3 miles after a 4 week layoff do to a chest (cracked my sternum) injury. So it took me awile to renew my stamina. Now I will try a few 1 pd weights.

[Werevegan]

I've ran with rifles, shotguns, and sledgehammers, in addition to hand weights.

Using any of them during a run will give you a great upper body workout, especially if you do over head presses and curls, either with both hands or one arm at a time. Or both, depending on your stamina and upper body strength.

I wouldn't recommend running with a rifle or shotgun unless you're in a military or law enforcement facility. :D

I've carried a 10 lb. sledgehammer a few times while running at the park, and nobody bothered me, although I can't say if approaching a man running in the park with a sledgehammer is the time to say anything anyway. :o

Oddly enough, I felt more weird running with the little dumbbells, doing presses and curls as recommended in Heavy Hands, than I did running with a sledgehammer. Go figure. :p

[tglasco4]

Well, I have been running with the 1lb handweights for 5 weeks now. Its been great! I believe I have gotten more muscular as a result. With the exception of 3 runs I have done 8 miles each time. So this Friday (by God's grace) I plan on stepping up to 2lb handweights on a 4 mile run. We will see what happens from there. But so far, no injuries to report. Alot more power in my legs for sure as well as muscularity overall.

Peace.

Todd

[tglasco4]

Well, today I ran 4 miles with 2lb hand weights. I really feel it on my legs (especially my hamstrings while running up hills). It was a wonderful workout. I am planning on increasing my mileage back up to 8 miles hopefully within a week. Then I plan to stay with the 2lbs for at least a month and a half, but I am definitely playing it by ear. Overall though I think I am on to something here.

Peace.

Todd

[fiddler]

That's great tglasco4.

Be careful to not increase your mileage too fast, too soon. I recall reading somewhere that runners should not exceed a 10% gain per week so as to avoid any unnecessary injuries.

hth, fiddler

[tglasco4]

Absolutely right fiddler. But I run 8 miles regularly, I just went down to 4 today in order to get used to the additional weight I was running with.

[tglasco4]

Ok....Update. Its been about 2.5 months since I started running with the weights. Its been great but I have sort of sabatoged myself in a couple of small ways. The original plan was to run with the weights 2x per week and without them once. But I have been running with them continually. Maybe that is why I only was able to do 7.5 miles today (instead of my usual 8), because I may be overtraining. So, Monday's run I will (by God's grace) go without the weights. It should be interesting since I haven't run without the handweights in 2 months. Then over the next 2 weeks I will seek to increase the weight from 2lbs each to 3lbs each. Overall though, its fantastic exercise and a wonderful workout that I highly recommend for anyone who wants more strength and tone to go along with the cardio.

Peace.

Todd

[tglasco4]

Did 3.5 miles today with the 3lb handweights....felt great! I am thinking of cutting back on my mileage in general. I want to work with this weight thing more. So I will probably do a 3-4 miler with weights, a 6 miler with weights and an 8 miler with no weight for awhile. We'll see how it goes.

Todd

[Over40]

I got the idea that it may add to the overall toning of my body as well as strengthen my legs. So I bought a pair of one pound weights and a pair of two pound weights. I ran 4 miles with the one pound pair today. I really felt it in my legs! I got a good overall workout. My plan is to do this once a week and gradually do it 3 times per week. Then seek to move up to 2lbs and do the same. Has anyone else ever tried this? I want to know the pitfalls and the results. I figured if I use weights that are too heavy it could put a strain on my joints, so I am aware to be careful there. But I just want to know if anyone else has tried it.

Peace.

Todd

Hey Todd,

Been reading about your experience. A few years back I bought a pair of "Heavy Hands" (forgot how much they weighed.

I swear (shame on me), the first time I used them I walked 4 miles, my arms were so sore the next day I could barely lift them. I may track them down and start running with them.

Jon

[tglasco4]

Oh yeah, it is a great workout. Where I am is very hilly and my hammys really feel it. My advice is to start with one pound and gradually build up. I am using 3lbs for my 4 mile runs now, 2lbs for 6 and nothing for 8 mile runs. I was doing the 2lbs for 8 miles, 3x per week for about 2 months. But since I am going to incorporate more BB workouts into my repertoire, I ditch the weights on my 8 mile runs so I dont overtrain.

Peace.

Todd