Trainers say a weighted vest will turn up the burn on your next run
Weighted vests are a sure-fire way to level up a workout and look like a total badass while you're at it. The buzzy fitness accessory can turn up the heat of any exercise, whether you’re wearing one on a walk, during a HIIT workout, or rocking it on a hike. And there’s one other circumstance in which a weighted vest can be clutch: within your running training.
Adding resistance—and therefore intensity—to your cardio training can help strengthen all the muscles you need for running, from the ones in your leg to your heart, says Erica Coviello, owner and running coach at Run Fit Stoked. Plus, you can use a weighted vest during different parts of your training—not just during runs specifically.
Here’s everything you need to know about running with a weighted vest for maximum performance gains (and safety!).
Meet the experts: Erica Coviello, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked. Ryan Glatt, CPT, is the senior brain health coach and director of the FitBrain Program at Pacific Neuroscience Institute at Providence Saint John’s Health Center. Bonnie Chien, MD, is an orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center.
Why weighted vests are beneficial for runners
Weighted vests used on a run or during cross training can help you by boosting cardiovascular health, improving bone density, enhancing muscle tone, promoting better posture, and amping up the calories you burn, as WH reported previously.
For runners in particular, a weighted vest can help you level up your runs simply because they increase the demand on your body, making your muscles and heart work harder, and in turn, stronger. 'A weighted vest increases your load on your leg muscles, your joints, and all of your connective tissue,' says Coviello. 'And when you add load, you're adding stress; when you add stress, that's when you learn to adapt to the stress, which is how change happens.'
Overall, running with a weighted vest today should make your next run without it that much easier. 'The principle is to overload the neuromuscular system, prompting adaptations that improve running efficiency, strength, and balance—especially during subsequent unweighted activity,' says Ryan Glatt, CPT, director of the FitBrain Program at Pacific Neuroscience Institute at Providence Saint John’s Health Center.
3 ways to incorporate a weighted vest as a runner
The beauty of a weighted vest is that it’s versatile. You have options for how to use one in your running plan. One thing to keep in mind: Just because they’re versatile doesn’t mean you need to wear your weighted vest every day. In fact, it might be best to gradually build up how long and how frequently you wear one, says Bonnie Chien, MD, an orthopedic surgeon at NewYork-Presbyterian/Columbia University Irving Medical Center. 'I would start shorter and smaller and build up from there to not rush into it,' she says.
Start with wearing your vest for 15 minutes once a week if you’re new to the tool, and incorporate it into your routine one to two times a week max. Some signs you might be overwearing your vest include joint pain, fatigue, or worsened performance, says Glatt. If you’re experiencing these issues, consider using your vest less or lightening your load. Otherwise, here are your options for wearing a weighted vest as a runner.
Cross-training: Weighted vests can amp up a walk or elliptical workout on a cross-training day. Coviello likes this option because it’s low-impact—and you can probably comfortably keep the vest on for a longer period of time. Start out with a 30 to 40-minute session wearing your vest to get used to having the added weight.
Warm-ups: Before you go out on a run, strap your vest on for a walking or slow-paced jog for 10 to 15 minutes. The added resistance should have you feeling warm in no time. (And, incorporating a weighted vest into a warm-up improves peak running speed and leg stiffness, according to an older study in the Journal of Science and Medicine In Sport.)
Runs: You don’t want to wear a weighted vest on just any and every run, says Coviello. “I would never do it for a speed workout, intervals, or a super long run unless you're training specifically for some kind of endurance event that requires you to wear a pack,' she says. She also wouldn’t do it for recovery runs. The best time to wear your vest is on a shorter to medium-range easy run.
How to choose a weighted vest suitable for running
There are two main things you want to focus on when picking a weighted vest: fit and load. When it comes to fit, you’re going to want to make sure your vest is snug enough so that it doesn’t do a lot of moving around—but loose enough so that you can fully expand your chest to get a deep breath in, says Dr. Chien. Vests with plenty of adjustable straps are one way to make sure you can get a good fit.
Meanwhile, when it comes to weight, you don’t want to go too heavy, says Dr. Chien. Not only can it affect your form, but it could lead to injury. Stick to a weight of 5 to 10 percent of your own body mass, Glatt recommends. (So, if you are 150 pounds, shop for a vest that is anywhere from 7 to 10 pounds.) Loads heavier than 10 percent of your body weight increase the risk of tibial loading and stress injuries, according to a 2023 study. You can always start with less weight and then add more over time. Plus, you’ll also want to make sure that the vest distributes its weight evenly, adds Glatt.
Choose a weighted vest that is 5 to 10 percent of your body weight and adjustable to fit it comfortably to your body.
The 3 best weighted vests for running
Weighted Vest 2kg
Adjustable Weighted Vest 10kg
Weighted Vest 10kg
Weighted Vest for Strength Training
Who shouldn’t wear a weighted vest
Weighted vests aren’t for everyone. If you’ve never done strength training before, it’s best to start by lifting weights in the gym rather than adding weight to your runs, says Coviello. Similarly, if you’re new to running, she suggests focusing on form and running without one first.
Plus, if you have lower back issues, joint pain, or are recovering from an injury or surgery, talk to your doctor first to make sure it’s safe to incorporate a weighted vest.
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