Should You Run with a Weight Vest?
Summary
TLDRIn this episode of Runner's High, Jesse Funk explores the potential benefits and drawbacks of running with a weighted vest. He discusses the intuitive appeal of using extra weight to enhance fitness, but raises concerns about long-term joint health, changes in running mechanics, and increased injury risk. Funk highlights the importance of cautious use, suggesting it may be beneficial for occasional runs but not daily training. He notes that professional runners rarely use weighted vests, indicating the need for careful consideration before incorporating them into a training regimen.
Takeaways
- đ Running with a weighted vest is an idea based on the concept of added resistance to improve running speed once the weight is removed.
- đ A study suggests that losing weight can correlate with increased running speed, with every pound lost potentially adding two seconds per mile gained.
- đ The host, Jesse Funk, humorously uses a dress vest as a prop to discuss the concept of weighted vests, as he does not own one.
- đ€ There is limited research on the long-term effects of using weighted vests, especially for long-distance runners, with only a small study suggesting a possible 2% increase in speed.
- 𩮠A primary concern is the potential long-term impact on joints due to the extra stress caused by the additional weight.
- đïž The non-functional weight of a vest, as opposed to body fat, is concentrated in the upper body, which could lead to uneven stress distribution.
- đŁ The use of a weighted vest may alter running mechanics, potentially leading to injury if not introduced carefully and adjusted to.
- đ It is suggested to use a weighted vest sparingly, similar to how speed training is incorporated into a running regimen, to avoid constant additional stress on the body.
- â The lack of professional runners commonly using weighted vests could indicate that the method is not widely adopted or recommended by top coaches.
- đ The video encourages viewers to share their experiences with weighted vests in the comments, promoting community discussion and shared learning.
- đ The script highlights the importance of considering the potential benefits and concerns of weighted vests in the context of individual fitness goals and levels.
Q & A
What is the main topic of Jesse Funk's video?
-The main topic of Jesse Funk's video is the use of weighted vests in running and their potential benefits and concerns.
What are the purported benefits of running with a weighted vest according to Jesse?
-According to Jesse, running with a weighted vest can increase resistance, potentially making runners faster when the weight is removed, and improve posture by making runners work harder to maintain good form.
What analogy does Jesse use to explain the concept of removing extra weight to become faster?
-Jesse uses the analogy of Rock Lee from the anime Naruto, who removes his leg weights to become significantly faster.
What are Jesse's main concerns about using weighted vests for long-distance running?
-Jesse's main concerns include the potential long-term effects on joints, the adjustment of running mechanics which can lead to injury, and the lack of substantial research on the benefits of weighted vests for long-distance runners.
How does Jesse suggest testing the use of a weighted vest in running?
-Jesse suggests testing the weighted vest on a much shorter run, well within the runner's current range of mileage, to observe any adjustments or issues before incorporating it into longer runs.
Why does Jesse caution against using a weighted vest for every run?
-Jesse cautions against using a weighted vest for every run because it significantly increases the workload and stress on the body, which can lead to injuries if used excessively.
What example does Jesse give to highlight the potential impact of adding extra weight on joints?
-Jesse mentions that doctors often advise patients to lose weight to alleviate joint pain, highlighting that extra weight increases stress on the joints.
What does Jesse say about the pros and cons of using weighted vests compared to gaining fat?
-Jesse explains that while a weighted vest concentrates weight in the upper body, gaining fat distributes weight more evenly across the body. This distribution is functionally better because it reduces the risk of joint and mechanical issues.
How does Jesse address the issue of running mechanics with a weighted vest?
-Jesse mentions that using a weighted vest might alter running mechanics, leading to small adjustments that can cause injuries over time due to the repetitive nature of running.
What is Jesse's final argument regarding the use of weighted vests in running?
-Jesse's final argument is that professional runners and their coaches, who aim to extract every possible performance gain, typically do not use weighted vests as a training method. He suggests that if it were highly beneficial, it would be more commonly adopted by experts in the field.
Outlines
đââïž Exploring Weighted Vests for Running Enhancement
In this paragraph, Jesse Funk introduces the concept of using a weighted vest for running to potentially increase speed by adding extra resistance during training. He humorously uses a dress vest as a prop to illustrate his point. The idea is that running with additional weight could lead to faster running once the weight is removed, similar to the concept of losing weight to gain speed. Funk references a study that suggests a correlation between weight loss and increased running speed, and raises the question of whether the reverse could be true with weighted vests. He also touches on the potential benefits and concerns, such as the impact on joints and the possibility of changing running mechanics, setting the stage for a deeper discussion in the following paragraphs.
đ€ Weighing the Impact of Weighted Vests on Joints and Mechanics
This paragraph delves into the potential long-term effects of using a weighted vest on runners' joints. Funk explains that additional weight can increase stress on the joints, which is a common concern for doctors when advising overweight patients. However, he also acknowledges the benefits of stress for joint health when it is within an acceptable range. The main concern is the non-functional weight distribution of a weighted vest, which is different from the even distribution of body fat. Funk also discusses the possibility of adjusting running mechanics due to the weight vest, which could lead to unnoticed changes that might result in injuries. He emphasizes the importance of testing the weight vest with shorter runs before incorporating it into longer training sessions.
đââïž The Risks and Mitigation of Using Weighted Vests
In the final paragraph, Funk addresses his last concern about the potential misuse of weighted vests, particularly the tendency to use them for every run, which could lead to excessive stress on the body. He suggests that using a weighted vest occasionally, such as in place of speed training, could be more beneficial. Funk also mentions that professional runners do not commonly use weighted vests, implying that if the experts in the field are not widely adopting this method, there may be good reasons for it. He invites viewers to share their experiences with weighted vests in the comments, indicating a desire for a broader perspective on the topic.
Mindmap
Keywords
đĄWeighted Vest
đĄResistance Training
đĄFunctional Fitness
đĄBody Composition
đĄRunning Mechanics
đĄPosture
đĄFatigue
đĄInjury
đĄSpeed Training
đĄProfessional Athletes
đĄTraining Regimen
Highlights
The concept of using a weighted vest to improve running speed by adding extra resistance is introduced.
Jesse Funk, the host of Runner's High, discusses the intuitive idea that running with extra weight could lead to faster speeds without it.
A study is mentioned that suggests weight loss can correlate with increased running speed, implying a potential reverse effect with added weight.
The fantasy of instantly becoming faster by removing weight, inspired by the anime character Rock Lee, is explored.
Concerns about the long-term effects of weighted vests on joints due to increased stress are raised.
The benefits of running for joint health are contrasted with the potential negative impacts of non-functional weight from vests.
The distribution of weight in a weighted vest, as opposed to body fat, is discussed as a potential issue for running mechanics.
The potential for a weighted vest to alter running mechanics and possibly lead to injury is highlighted.
The suggestion that using a weighted vest could improve posture is countered with the need for caution and adjustment.
The importance of testing a weighted vest over a short distance before incorporating it into long runs is emphasized.
The risk of unnoticed adjustments in running form due to a weighted vest that could lead to injury is discussed.
The recommendation to use a weighted vest selectively, rather than for every run, to avoid excessive stress is given.
The lack of professional runners commonly using weighted vests as part of their training is pointed out.
A call to action for viewers to share their experiences with weighted vests in the comments is made.
The transcript concludes with a reflection on the potential benefits and concerns of using weighted vests for runners.
Transcripts
If youâre like me, youâre always looking forward to the next thing you can do, the next Â
little trick to try to get the most out of your running, out of yourself, out of your fitness, Â
anything you can possibly do to get that gain that nobody else is doing. Â
So, one thing youâve seen and youâre considering is, should I run with a weighted vest.
If you havenât been with me here on the channel before, Iâm Jesse Funk. This is Â
a show I call Runnerâs High and weâre going to talk about weighted vests. Now, Â
of course, this is not a weighted vest. This is a dress vest that youâd wear with a dress Â
shirt. But I donât own a weight vest so I thought this would make a good prop. Â
So, Iâll do my best Mr. Rogers here and try to take off this as we continue talking.
Now, the idea is simple, right? If we run with extra weight, Â
itâs extra resistance. So, when weâre able to take it off, then we are able to run faster Â
because weâre not running with that extra weight, right? We could say, hey, this is gone, goodbye, Â
and now Iâm fast. It just makes some intuitive sense too. When we think about some of the Â
research Iâve talked about on this channel before, we covered whether losing weight makes you faster.
And thereâs a study that suggests that for every pound we lose we gain two seconds per mile in Â
speed. So, if youâre running a seven minute mile now you can run a 06:58 if you lose one pound. So, Â
you think the reverse might also be true. So, if we put on weight then we can become faster at that Â
weight so we can automatically take it off and become faster. And in the design of that study Â
thatâs what they used. They used weight, add it on to runners, figured out how much it slowed Â
them down and then said, hey, if you lose this much weight, then it makes you that much faster.
Now, there are problems with that study when weâre talking about functional fitness and Â
body composition. But in this particular scenario, weâre pretty much comparing apples to apples. If, Â
like me, you ever watched anime, you may have seen Naruto, a very popular anime. And Iâm talking Â
about Naruto because itâs that moment when you see Rock Lee for the first time take off his leg Â
weights and these tiny little things, he drops them and the ground virtually explodes because Â
they are so heavy and then now heâs so so much faster. Thatâs the moment weâre looking for. Â
Thatâs like our fitness fantasy, right? Where we have this little secret weâre not going to tell Â
anybody about and then now itâs going to make us much better. Thereâs just something about it Â
thatâs so tempting. And thereâs a lot of people to talk about it. And they say, hey, the benefits Â
to your cardio are endless. Now, this comes from people who are selling weight vests. And I will Â
say that, in fact, yes, running with a weight vest is going to make you work harder. Duh, duh, Â
duh. If you add weight, your body has to work harder to move it, simple resistance training.
The questions I have come in large part because we donât have a lot of research on the effects of Â
especially long distance runners. Using weight vests, Â
thereâs a little bit of evidence from like one small study that suggests we can get Â
maybe a 2% increase. But Iâm going to spend the majority of this video talking about what are the Â
possible concerns and do those concerns outweigh the potential benefits? My first concern is this Â
and that is the long term effect on your joints. And I say this because Â
two parts, one, we know the more weight you have on you, the more stress your joints take. Thatâs Â
a common comment from doctors if theyâre asking a patient, hey, you really need to lose weight. Â
You know, youâre having joint pain, losing weight would help you in this situation. Â
So, I donât think itâs that outlandish to suggest there might be something to look at there.
Now that being said, I have also talked about the benefits of running and joint health because Â
some amount of stress on the joints can help them stay healthier for longer. We stress things just Â
like our muscles, our joints, etc. If we stress them to an acceptable degree, which varies by Â
person and fitness level, then our bodyâs able to repair them and keep them healthy and strong. So, Â
Iâd like to know more about that. And the reason is because weâre adding non functional Â
weight. Thatâs the second part is that itâs essentially for all intents and purposes, Â
itâs like adding fat to our bodies. Except the big difference here is, say, Â
this suggestion typically donât put on more than 10% of your body weight as a weighted vest.
So, currently, I weighed this morning at a 165 pounds. So, letâs say I put on a 15-pound weight Â
vest, Iâm under that 10% limit, which would be 16 and a half pounds, for you doing the math at home. Â
So, if I put on a 15-pound weight vest, all that weight is up here, Â
itâs all my upper half. Compare that with, if I gained 15 pounds in fat somehow, Iâve just wished Â
for or the fat fairy showed up or whatever. And suddenly, Iâve got 15 pounds of extra fat on me. Â
The difference is, all the weight with a weight vest is distributed to my upper body. Â
If however, I gained all that fat, it will be distributed, Iâll say more evenly. Thatâs not Â
entirely accurate, but more evenly, certainly than a weighted vest throughout my entire body, Â
which is also consequently why trying to lose fat from just your stomach or one Â
particular area doesnât work. We lose fat from all of our bodies at the same time. Â
In that scenario, functionally, the fat is better because itâs spread out more evenly Â
versus the weight vest, which can cause some potential issues.
And that brings me to point two. And that is a potential in adjusting your running mechanics Â
because of the weight vest. Now Iâve seen people talk about the positive potentially Â
being that itâs going to improve your posture. You have to work harder to stay in good posture. Â
So, having this weight vest is going to help you overall. Okay. Â
Thatâs all well and good if you already have good posture. And Â
you probably need to cut back your mileage to adjust for the weight vest because you donât Â
necessarily know yet how much extra fatigue youâre going to take on by adding that weight.
So, say my long run this weekend, Iâm going out for 14 miles on Sunday. Â
If I was going to put on that 15-pound weight vest, I probably shouldnât go Â
out for 14 miles. I should probably test it on something much, much shorter, like five miles. Â
Something much, much shorter well within my current range of mileage so that I can see, Â
okay, how does this run compare to what a normal five mile run might feel like for me? Â
Do I notice any adjustments? And the troublesome part is the adjustments you donât notice, Â
the things that you donât really know that youâre doing because theyâre so small. You start to make Â
these small adjustments and they become larger and larger, and potentially end up as an injury.
We have a high susceptibility to injury as runners because we do the same thing Â
over and over and over again. And when you adjust your stride, you adjust something Â
and it hasnât built up the tolerance for the miles that youâre putting in, then it is much Â
more likely youâre going to strain, sprain, or break whatever it is thatâs getting that Â
extra load because of the adjustments. So, that is really probably my largest concern is the Â
adjustment to how we run, rather than whether you are going to get the benefits of the weight vest.
My last concern is this and itâs easily mitigated, so I left it for last because you can take care of Â
it if youâre going to go down this road. And that is if youâre using a weight vest all the time, Â
which I think is sometimes our tendency, right? Itâs like itâs all or nothing. Like whole hog, Â
Iâm going in, Iâm doing the whole thing. Whereas it would probably be smarter to use it Â
in lieu of, say, speed training or Fartlek or something. Â
Because if weâre using it all the time, and the weight vest manufacturers and retailers Â
suggest this, it takes a regular easy cardio workout, it makes it much much more difficult. Â
I had a friend text me recently asking me running advice. This is a friend who I ran with in high Â
school, heâs getting back into running and kind of want to know about his situation.
He said, hey, Iâm real competitive at this particular run I do with other people. How Â
do I get my normal long runs by myself to be that fast? And what I had to tell him was, Â
youâre probably going too fast. You probably need to check your ego and go slower. Â
Well, what does that have to do with weight vests? Itâs the same scenario. Â
If you are using a weight vest, every single day, the load or the stress, Â
which would normally be expressed as speed in that youâre going faster, is on your body every Â
single day. So, youâre not going faster, but you are introducing extra stress on your body.
What I told him in the scenario here with the weight vest is, if youâre doing that for a run a Â
week, youâre probably fine. Thatâs probably not a big deal. It may even be beneficial in that case. Â
So, thatâs something to take into consideration, if youâre going to go this direction, Â
donât use it for every single run because now youâve increased your workload a ton versus Â
that general 10% rule we talk about, which has its own exceptions. But we donât want to increase our, Â
you know, double our work rate, or increase it a ton because that again, can lead to injuries.
The biggest canary in the coal mine, for me, in terms of why we might not want to use a weighted Â
vest is this, we donât really see the pros doing it. And that isnât to say what the pros are doing Â
is what we should be doing. Because the pros take on all kinds of training that you and I Â
simply cannot keep up with. We donât have the physicality, we donât have the base, thereâs so Â
many factors to suggest just because the pros are doing it doesnât mean we should do it. However, Â
my point here is that the pros are the prime example Â
of the people trying to get the every last second out of their legs, Â
every little bit of fitness they possibly can, and we donât really see it as a training method that Â
happens. Somebody probably does it. As far as I know, if it happens is not, not, not very common. Â
And these are people that again, if they are not experts themselves at training, Â
they are often under the tutelage of some of the leading experts in running in the world.
So, if you believe youâre smarter than the smartest coaches on the planet, go for it. Â
But if none of my other arguments are the case, this is the argument I would make Â
and thatâs there are people smarter than you and I and they typically are not undertaking Â
this kind of training regimen. However, Iâd like to hear from you. If youâve used it, Â
how youâve used a weighted vest, leave it in the comments below, Â
share our experiences and hopefully Iâll see you next time on the next episode of Runnerâs High.
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