What to know about weight vest training for running

If you’re into running, you’ve likely seen runners training with weight vests on and maybe considered it yourself. And it can be beneficial for intermediate and advanced runners when done safely.

In this guide, we discuss who should use a weighted vest when running and some of the main benefits of this type of training. We’ll also look at how far to run when wearing a weighted vest, and some top tips for using one the next time you train. 

Should I use weighted vests when running?

Weight vest training can be beneficial if you’re an advanced runner and you’re looking to increase intensity. But it’s not necessarily the best option for beginners or if you have joint issues.

If you’re unsure about whether weight vest training is for you at this point, try running up hills, practicing tempo runs, and adding strength training to your workout routine. These exercises provide similar benefits to weight vest training with less risk.

Typically, it’s experienced runners who have been running for at least six months who benefit from this type of training. The aim is to increase intensity without adding extra miles or speedwork to your runs.

If you’re prone to shin splints, knee pain or back issues, it’s probably best avoided. This is also the case if you’ve only recently taken up running or already do a lot of hill or speed running. If you’re determined to use a weighted vest, it helps to introduce it slowly.

Benefits of doing weighted vest training for running

There are plenty of benefits of wearing a weighted vest during your running training – when done safely using appropriate weights. Five advantages include:

1. Increased cardiovascular intensity – Adding load to your run using a weight vest makes your heart and
2. lungs work harder at the same pace, boosting endurance without needing to run faster or for longer.2. Improved muscular strength and endurance – The extra weight provided by a weighted vest increases the workload on your quads, glutes, calves, and core, helping you build stronger stabilising muscles that support better running form.
3. Enhanced running efficiency – Training under a small weight load can improve running efficiency once the vest is removed, meaning you’ll use less energy at the same pace.
4. Burn more calories – As you’ll be moving more total mass, your body will burn more calories per mile when running using a weighted vest. This is particularly useful if you have specific conditioning or weight-focused goals.
5. Stronger bones and connective tissue – The extra impact when running in a weight vest can boost bone density and strengthen tendons and ligaments, helping with long-term durability.

How far to run when using a weighted vest?

This depends on your experience, the vest’s weight, and how often you train. It’s typically recommended that you begin with running for 20 to 40% of your normal distance when first introducing a weighted vest to your workout. For example, if you normally run for five miles you should run for a maximum of one to two miles when first wearing a weighted vest.

Intermediate runners with six to 24 months of running experience should start with a weight vest that weighs 5 to 8% of their bodyweight while advanced runners can wear a vest up to 10% of their bodyweight. You should avoid one when doing long runs, speed work, hard hill repeats, and when running on concrete for long periods.

How often should you use a weighted vest for running training?

If you’re an intermediate runner, use a weighted vest once per week, as this will help you to build strength while keeping the risk of injury low. As an advanced runner, you can use one for two sessions per week but avoid doing these weighted runs on consecutive days.

Essentially, most runners can benefit from using a weighted vest once a week, with a maximum of twice weekly for advanced athletes. More than this increases the risk of overuse injuries without offering any additional benefits.

Tips for using a weighted vest  

1. Start very light – Use 5 to 8% of your bodyweight to achieve gentle overload and avoid brute force. 
2. Break your run into short segments – Instead of running your whole distance with your weighted vest, add five to 10 minutes at the start or middle of your run or use it for 0.5 to two miles within your run. 
3. Keep an easy pace – Weight vest training should never be a hard workout and you should aim to run at a conversational pace as this will ensure you keep good form. 
4. Warm up without the vest – Start your run without your weighted vest and put it on once you’ve warmed up. This will help you to avoid stiff strides early in the run which can result in injury.
5. Fit the vest snugly – If your vest moves around during your run, it can throw you off balance, cause uncomfortable chafing, and change your running mechanics. Choose a weighted vest that hugs the torso and fits snugly.
6. Run on soft surfaces – Grass, packed dirt, track, or treadmills are kinder on your body when running using a weighted vest. Extra weight elevates impact force, so softer surfaces help your joints.
7. Avoid long runs, speed work, and hills – Wearing a weight vest for long runs, intervals, and steep hill repeats can significantly increase the risk of injury
8. Limit usage to one to two times per week – This gives your tissues time to adapt while still providing a training benefit
9. Monitor form and posture – When weight vest training, focus on staying tall, avoid leaning forward, and keep your foot strike under your centre of mass. Weight can cause slouching or overstriding if you’re not paying attention, so keeping the correct form and posture is essential.
10. Stop at any sign of pain – Sharp or persistent discomfort, especially in the knees, shins, Achilles, or lower back, is a signal to stop your run and reassess things. Look at the weight of your vest, how far you’re running with it, whether it fits properly, and the surface you’re running on.

Specialist running insurance through Insure4Sport

Weight vest training for running can come with risks, which is why you may want to consider getting specialist sports insurance.

Specialist sports insurance through Insure4Sport can help provide financial protection should you suffer an injury during a run. Find out more about specialist sports insurance or get a quick online quote today.