Should You Run with a Weight Vest?

Summary

In 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

• 🏃 Running with a weighted vest is an idea based on the concept of added resistance to improve running speed once the weight is removed.
• 📊 A study suggests that losing weight can correlate with increased running speed, with every pound lost potentially adding two seconds per mile gained.
• 🎭 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.
• 🤔 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.
• 🦴 A primary concern is the potential long-term impact on joints due to the extra stress caused by the additional weight.
• 🏋️ 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.
• 👣 The use of a weighted vest may alter running mechanics, potentially leading to injury if not introduced carefully and adjusted to.
• 🔄 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.
• ❗ The lack of professional runners commonly using weighted vests could indicate that the method is not widely adopted or recommended by top coaches.
• 👍 The video encourages viewers to share their experiences with weighted vests in the comments, promoting community discussion and shared learning.
• 🏆 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

00:00

🏃‍♂️ 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.

05:05

🤔 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.

10:10

🏃‍♀️ 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.

Keywords

💡Weighted Vest

A weighted vest is a piece of exercise equipment designed to add extra resistance to physical activities, such as running. In the context of the video, it is suggested as a means to improve running speed by increasing the body's workload during training. The script mentions the idea that running with additional weight could potentially lead to faster running once the weight is removed, as the body becomes accustomed to moving with the extra load.

💡Resistance Training

Resistance training refers to any form of exercise that causes the muscles to contract against an external force, such as weights or, in this case, a weighted vest. The script uses this concept to explain how running with a weighted vest could theoretically increase the effort required from the body, thereby enhancing fitness levels. It is a fundamental principle of strength and conditioning.

💡Functional Fitness

Functional fitness is a term used to describe exercises that train the body for the activities performed in daily life. The script raises concerns about the use of a weighted vest in this context, questioning whether the additional weight is beneficial for overall fitness or if it might lead to imbalances and potential injuries due to the non-functional distribution of the weight.

💡Body Composition

Body composition refers to the proportion of different components in the body, such as muscle, fat, and bone. The video script discusses how adding weight through a vest versus gaining fat affects body composition differently, with the vest adding non-functional weight to the upper body, which contrasts with the more evenly distributed weight of body fat.

💡Running Mechanics

Running mechanics involve the technique and form used while running, including stride length, posture, and foot strike. The script suggests that wearing a weighted vest could alter a runner's natural running mechanics, potentially leading to inefficiencies or injuries. It emphasizes the importance of being aware of these changes and adjusting training accordingly.

💡Posture

Posture refers to the position or carriage of the body, particularly when standing or sitting. In the video script, it is mentioned that wearing a weighted vest might force individuals to maintain better posture due to the need to support the extra weight. However, it also raises the question of whether this is beneficial or if it could lead to overcompensation and strain.

💡Fatigue

Fatigue is the state of feeling tired, weary, or exhausted, often as a result of physical or mental exertion. The script discusses how adding a weighted vest to a run could increase fatigue due to the extra effort required to move the additional weight, which is an important consideration when incorporating this type of training into a routine.

💡Injury

Injury refers to damage or harm to the body caused by an external or internal process. The video script highlights the potential for injury when using a weighted vest due to the changes in running mechanics and the increased stress on the body. It underscores the need for caution and gradual introduction of this type of training to avoid strain or sprain.

💡Speed Training

Speed training is a type of exercise designed to increase an individual's speed and agility. The script suggests that using a weighted vest could be a form of speed training, as it forces the body to work harder and could potentially lead to faster running once the weight is removed. However, it also advises against using the vest for every run to prevent overuse and injury.

💡Professional Athletes

Professional athletes are individuals who participate in sports at the highest level, often as their primary occupation. The video script notes that professional runners do not commonly use weighted vests in their training, suggesting that this method may not be as effective or beneficial as other training techniques. It uses this observation to question the widespread adoption of weighted vests among serious runners.

💡Training Regimen

A training regimen is a structured plan for physical exercise or training. The script discusses the potential benefits and drawbacks of incorporating a weighted vest into a training regimen, emphasizing the importance of balance and not over-relying on a single method of training to avoid increased risk of injury and overtraining.

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 you’re like me, you’re always looking  forward to the next thing you can do, the next  

little trick to try to get the most out of your  running, out of yourself, out of your fitness,  

anything you can possibly do to get  that gain that nobody else is doing.  

So, one thing you’ve seen and you’re considering  is, should I run with a weighted vest.

If you haven’t been with me here on the  channel before, I’m Jesse Funk. This is  

a show I call Runner’s High and we’re  going to talk about weighted vests. Now,  

of course, this is not a weighted vest. This  is a dress vest that you’d wear with a dress  

shirt. But I don’t own a weight vest so  I thought this would make a good prop.  

So, I’ll 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,  

it’s extra resistance. So, when we’re able to  take it off, then we are able to run faster  

because we’re not running with that extra weight,  right? We could say, hey, this is gone, goodbye,  

and now I’m fast. It just makes some intuitive  sense too. When we think about some of the  

research I’ve talked about on this channel before,  we covered whether losing weight makes you faster.

And there’s a study that suggests that for every  pound we lose we gain two seconds per mile in  

speed. So, if you’re running a seven minute mile  now you can run a 06:58 if you lose one pound. So,  

you think the reverse might also be true. So, if  we put on weight then we can become faster at that  

weight so we can automatically take it off and  become faster. And in the design of that study  

that’s what they used. They used weight, add it  on to runners, figured out how much it slowed  

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  we’re talking about functional fitness and  

body composition. But in this particular scenario,  we’re pretty much comparing apples to apples. If,  

like me, you ever watched anime, you may have  seen Naruto, a very popular anime. And I’m talking  

about Naruto because it’s that moment when you  see Rock Lee for the first time take off his leg  

weights and these tiny little things, he drops  them and the ground virtually explodes because  

they are so heavy and then now he’s so so much  faster. That’s the moment we’re looking for.  

That’s like our fitness fantasy, right? Where we  have this little secret we’re not going to tell  

anybody about and then now it’s going to make  us much better. There’s just something about it  

that’s so tempting. And there’s a lot of people  to talk about it. And they say, hey, the benefits  

to your cardio are endless. Now, this comes from  people who are selling weight vests. And I will  

say that, in fact, yes, running with a weight  vest is going to make you work harder. Duh, duh,  

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 don’t have a lot of research on the effects of  

especially long distance  runners. Using weight vests,  

there’s a little bit of evidence from like  one small study that suggests we can get  

maybe a 2% increase. But I’m going to spend the  majority of this video talking about what are the  

possible concerns and do those concerns outweigh  the potential benefits? My first concern is this  

and that is the long term effect on  your joints. And I say this because  

two parts, one, we know the more weight you have  on you, the more stress your joints take. That’s  

a common comment from doctors if they’re asking  a patient, hey, you really need to lose weight.  

You know, you’re having joint pain, losing  weight would help you in this situation.  

So, I don’t think it’s 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  

some amount of stress on the joints can help them  stay healthier for longer. We stress things just  

like our muscles, our joints, etc. If we stress  them to an acceptable degree, which varies by  

person and fitness level, then our body’s able to  repair them and keep them healthy and strong. So,  

I’d like to know more about that. And the  reason is because we’re adding non functional  

weight. That’s the second part is that it’s  essentially for all intents and purposes,  

it’s like adding fat to our bodies.  Except the big difference here is, say,  

this suggestion typically don’t put on more  than 10% of your body weight as a weighted vest.

So, currently, I weighed this morning at a 165  pounds. So, let’s say I put on a 15-pound weight  

vest, I’m under that 10% limit, which would be 16  and a half pounds, for you doing the math at home.  

So, if I put on a 15-pound weight  vest, all that weight is up here,  

it’s all my upper half. Compare that with, if I  gained 15 pounds in fat somehow, I’ve just wished  

for or the fat fairy showed up or whatever. And  suddenly, I’ve got 15 pounds of extra fat on me.  

The difference is, all the weight with a  weight vest is distributed to my upper body.  

If however, I gained all that fat, it will be  distributed, I’ll say more evenly. That’s not  

entirely accurate, but more evenly, certainly  than a weighted vest throughout my entire body,  

which is also consequently why trying to  lose fat from just your stomach or one  

particular area doesn’t work. We lose fat  from all of our bodies at the same time.  

In that scenario, functionally, the fat is  better because it’s spread out more evenly  

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  

because of the weight vest. Now I’ve seen  people talk about the positive potentially  

being that it’s going to improve your posture.  You have to work harder to stay in good posture.  

So, having this weight vest is  going to help you overall. Okay.  

That’s all well and good if you  already have good posture. And  

you probably need to cut back your mileage to  adjust for the weight vest because you don’t  

necessarily know yet how much extra fatigue  you’re going to take on by adding that weight.

So, say my long run this weekend,  I’m going out for 14 miles on Sunday.  

If I was going to put on that 15-pound  weight vest, I probably shouldn’t go  

out for 14 miles. I should probably test it on  something much, much shorter, like five miles.  

Something much, much shorter well within my  current range of mileage so that I can see,  

okay, how does this run compare to what a  normal five mile run might feel like for me?  

Do I notice any adjustments? And the troublesome  part is the adjustments you don’t notice,  

the things that you don’t really know that you’re  doing because they’re so small. You start to make  

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  

over and over and over again. And when you  adjust your stride, you adjust something  

and it hasn’t built up the tolerance for the  miles that you’re putting in, then it is much  

more likely you’re going to strain, sprain,  or break whatever it is that’s getting that  

extra load because of the adjustments. So, that  is really probably my largest concern is the  

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 it’s easily mitigated,  so I left it for last because you can take care of  

it if you’re going to go down this road. And that  is if you’re using a weight vest all the time,  

which I think is sometimes our tendency, right?  It’s like it’s all or nothing. Like whole hog,  

I’m going in, I’m doing the whole thing.  Whereas it would probably be smarter to use it  

in lieu of, say, speed training  or Fartlek or something.  

Because if we’re using it all the time, and  the weight vest manufacturers and retailers  

suggest this, it takes a regular easy cardio  workout, it makes it much much more difficult.  

I had a friend text me recently asking me running  advice. This is a friend who I ran with in high  

school, he’s getting back into running and  kind of want to know about his situation.

He said, hey, I’m real competitive at this  particular run I do with other people. How  

do I get my normal long runs by myself to be  that fast? And what I had to tell him was,  

you’re probably going too fast. You probably  need to check your ego and go slower.  

Well, what does that have to do with  weight vests? It’s the same scenario.  

If you are using a weight vest, every  single day, the load or the stress,  

which would normally be expressed as speed in  that you’re going faster, is on your body every  

single day. So, you’re 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 you’re doing that for a run a  

week, you’re probably fine. That’s probably not a  big deal. It may even be beneficial in that case.  

So, that’s something to take into consideration,  if you’re going to go this direction,  

don’t use it for every single run because now  you’ve increased your workload a ton versus  

that general 10% rule we talk about, which has its  own exceptions. But we don’t want to increase our,  

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  

vest is this, we don’t really see the pros doing  it. And that isn’t to say what the pros are doing  

is what we should be doing. Because the pros  take on all kinds of training that you and I  

simply cannot keep up with. We don’t have the  physicality, we don’t have the base, there’s so  

many factors to suggest just because the pros are  doing it doesn’t mean we should do it. However,  

my point here is that the  pros are the prime example  

of the people trying to get the  every last second out of their legs,  

every little bit of fitness they possibly can, and  we don’t really see it as a training method that  

happens. Somebody probably does it. As far as I  know, if it happens is not, not, not very common.  

And these are people that again, if they  are not experts themselves at training,  

they are often under the tutelage of some of  the leading experts in running in the world.

So, if you believe you’re smarter than the  smartest coaches on the planet, go for it.  

But if none of my other arguments are the  case, this is the argument I would make  

and that’s there are people smarter than you  and I and they typically are not undertaking  

this kind of training regimen. However, I’d  like to hear from you. If you’ve used it,  

how you’ve used a weighted vest,  leave it in the comments below,  

share our experiences and hopefully I’ll see you  next time on the next episode of Runner’s High.