Running with weights

[darkxshade]

Here's the scenario:

Say you were 200 lbs. You started to run to lose weight. Time passes, you're now 175lbs. Running got easier as a result of a lighter body(and increased strength/endurance). You obviously don't lose as much weight as you used to despite running faster and longer. So you change things up and begin to run strapped with a backpack filled with books/whatever to replace the 25lbs lost to weigh you down again. Is this a good idea?

 

[HN]

how much faster are you running? sub 4-minute miles? sub 9-sec 100m?

 

[brikis98]

You lose weight by being in a caloric deficit. It's true that if you are lighter, your basal metabolic rate is a bit lower (~100-200 calories), so you need less calories during the day. Moreover, being lighter and improving your running technique and conditioning will also reduce your caloric expenditure. Therefore, if you kept the exact same diet & exercise regiment, your caloric deficit wouldn't be as big as it was when you were heavier and your weight loss might slow down or stall. However, you mentioned that now you are running "faster and longer", which should get some of that deficit back. The way to get the rest of that deficit back is not by running with weights, but by tweaking your diet to eat correspondingly less given your lower bodyweight. Running with a weighted backpack on occasion may have some benefit (esp. if you are training for the military or something that requires you to run w/ lots of weight), but as a general training or weight loss technique, it's not practical or necessary.

 

[fleshconsumed]

I tried running with two 5-pound dumbbells when I just started getting back in shape last year. To be honest, I think it did more harm than good. Putting on weights was not helping my cardio. And to be honest, I don't think running with a backpack full of books would be good for your back either. Other than army training, I'd avoid it. Then again, I'm not a medical expert so take it with a grain of salt.

 

[darkxshade]

I've never tested how fast I could run a min mile but conservatively I'd guesstimate I could do a 6 min mile for at least 1 mile, maybe 2 right now. At 200 lbs and having not run for at least a decade, I started at 12 min miles for 3 miles 3x/week. At 175 now, I do 5-6 miles 5x/week in roughly 40-45 mins. So I'm running faster due to better conditioning and weight and have tacked on 2 extra cardio days but in actuality, those 2 days I do other things like rowing machine at the gym, biking, etc. On occasion I'd run 5x/week instead if weather permits.

So all I really need to know is if running with a backpack full of weights is [significantly]bad on the body like my knees because I figure running faster is equally as bad since I'm striking my foot more. Secondly, if I train to run @ 200lbs, wouldn't that also increase my speeds when I do decide to run without the backpack? I'm not switching all 3 days entirely to weighted runs anyway, I'm asking if this is bad because if it's not, I may switch it up and do it once a week in addition to my usual 2 days of running regularly and 2 days of other cardio work.

edit: as far as caloric deficit goes, I don't think I can lower it any further. I don't count calories but I don't think I eat a lot of calories over BMR and I don't have the patience to keep track and restrict my food intake. Typical day consists of:

9am: PB on whole wheat toast / oatmeal
11am: Banana + v8 vegetable juice(<--- is free at work so why not)
1pm: Varies (Half of my lunch - usually grilled chicken/tuna wrap/sandwich)
3pm: 2nd half of what I got for lunch
5pm: protein shake
dinner: brown rice and black beans w/some sort of lean meat (pretty much homemade burrito bowl)

everything is portion controlled but not calorie counted

 

[brikis98]

Originally posted by: darkxshade
So all I really need to know is if running with a backpack full of weights is [significantly]bad on the body like my knees because I figure running faster is equally as bad since I'm striking my foot more. Secondly, if I train to run @ 200lbs, wouldn't that also increase my speeds when I do decide to run without the backpack? I'm not switching all 3 days entirely to weighted runs anyway, I'm asking if this is bad because if it's not, I may switch it up and do it once a week in addition to my usual 2 days of running regularly and 2 days of other cardio work.

1. Running with weights is VERY likely to screw up your running form. When you were 25lbs heavier, that weight was extremely evenly distributed through out your body and quite securely attached. When you add 25lbs in the form of a backpack, you are concentrating it all in one spot and, even with a good backpack, it'll bounce around a lot. This will most likely negatively affect your running gait and very well could lead to extra stress on your joints, tendons, etc.

2. Running with extra weight will burn extra calories but only if you run at the same speed. If the extra weight causes you to slow down, then it becomes much trickier to figure out if there is a caloric advantage.

3. Running faster, assuming you have proper running technique to begin with (look up POSE), is not bad for you. In fact, if you run real fast (ie, sprinting, HIIT, etc), you usually run for less time and the cumulative stress on the body is actually less. Moreover, including faster running in your routine will most likely make your training much more effective, as training that is more anaerobic (sprinting) transfers well to aerobic gains (jogging), but not vice versa. So, instead of adding weight to your running 1-2 times a week, most people find it much more effective to add in some interval training, speed work, hill repeats, etc.

4. Again, if weight loss is your goal, fixing your diet should be the #1 priority, not tweaking your exercise. See the fat loss sticky for more info.

 

[darkxshade]

edited last post to address diet

 

[Titan]

I never ran with weights and concur it would be a bad idea.

I used to run to school every day with a knapsack that had my lunch, change of clothes, and shoes in it. The pack maybe slowed me down 5-10% because my range of motion on my shoulders was hindered. I would run fridays without the pack and notice a big difference. I don't think what I did helped me run better, it just made me slower with the pack.

The only thing for running resistance that makes sense to me is when you see athletes sprinting with chutes. But that's akin to pulling a sled and is a high intensity workout, not distance running. I wouldn't recommend doing either for more than 5 minute sets.

I will say this - if you want to improve leg strength, do squats. I do a consistent elliptical routine where I maintain my heart rate, and I used to always sweat like crazy. Just after a week of doing squats and not even being very sore, I did the same cardio routine and hardly broke a sweat, my legs were much stronger.

 

[darkxshade]

Thanks for clearing this up. I pretty much already had the notion it was bad in some way but I've seen people do it, especially in the military so I thought it wasn't so bad that it could be an alternative way to change things up to break the monotony. Sometimes running becomes hard not because it's difficult but because it's getting tedious. Like all things, you have fun doing it at the beginning then as it gets boring I try to find new ways to do it, I've changed routes many times and methods(HIIT, running hills/bridges, etc) but that only works for so long before I look for other challenges and this one didn't seem too bad but I guess not.


I already do squats when I go to the gym for weightlifting 3x/week. This is in addition to the cardio 5x/week. I also as an altenative to running do non-impact cardio 2x/week on days inbetween runs. They vary from spinning/biking, stair climbing, eliptical and rowing. I usually do these on my weightlifting workout(during lunch) days after work since they don't elevate my heart rate as high as running does(try as I might).

 

[brikis98]

Originally posted by: darkxshade
I don't count calories but I don't think I eat a lot of calories over BMR

You probably eat far more than you think. This is one of the things tracking calories reveals.

Originally posted by: darkxshade
and I don't have the patience to keep track and restrict my food intake.

Then you will struggle mighty to continue losing weight (and to keep the weight off if you ever slacken on your exercise regime).

Originally posted by: darkxshade
Typical day consists of:

9am: PB on whole wheat toast / oatmeal
11am: Banana + v8 vegetable juice(<--- is free at work so why not)
1pm: Varies (Half of my lunch - usually grilled chicken/tuna wrap/sandwich)
3pm: 2nd half of what I got for lunch
5pm: protein shake
dinner: brown rice and black beans w/some sort of lean meat (pretty much homemade burrito bowl)

everything is portion controlled but not calorie counted

I see virtually no veggies in your diet (no, V8 does NOT count), very little fruit, lots of carbs that (unless you were especially careful) are highly processed (most breads and oatmeal are, V8 probably is too), and besides peanut butter, no mention of any fats. Eat more whole, unprocessed foods - especially veggies, but also fruit, nuts, seeds, whole grains, meat and fish - and you'll find yourself able to eat less calories and more vitamins/nutrients/minerals while still feeling full.

 

[darkxshade]

Originally posted by: brikis98

Originally posted by: darkxshade
I don't count calories but I don't think I eat a lot of calories over BMR

You probably eat far more than you think. This is one of the things tracking calories reveals.

Originally posted by: darkxshade
and I don't have the patience to keep track and restrict my food intake.

Then you will struggle mighty to continue losing weight (and to keep the weight off if you ever slacken on your exercise regime).

Originally posted by: darkxshade
Typical day consists of:

9am: PB on whole wheat toast / oatmeal
11am: Banana + v8 vegetable juice(<--- is free at work so why not)
1pm: Varies (Half of my lunch - usually grilled chicken/tuna wrap/sandwich)
3pm: 2nd half of what I got for lunch
5pm: protein shake
dinner: brown rice and black beans w/some sort of lean meat (pretty much homemade burrito bowl)

everything is portion controlled but not calorie counted

I see virtually no veggies in your diet (no, V8 does NOT count), very little fruit, lots of carbs that (unless you were especially careful) are highly processed (most breads and oatmeal are, V8 probably is too), and besides peanut butter, no mention of any fats. Eat more whole, unprocessed foods - especially veggies, but also fruit, nuts, seeds, whole grains, meat and fish - and you'll find yourself able to eat less calories and more vitamins/nutrients/minerals while still feeling full.

veggies are in the burrito bowl and the wrap/sandwich... I didn't think I needed to list all the ingredients. but in the burrito bowl typically comes with corn, tomatoes, onions, romaine lettuce/spinach... no cheese. same goes with lunch sandwiches. PB is natural. Fat deficit replaced by fish oil(also take multi vitamin) and sometimes from the tuna sandwich for lunch? Not much can be done about lunch though. Bread for morning toast is bakery made whole wheat(not processed stuff from supermarket isles). oatmeal is oatmeal... I do eat egg whites instead on weekends though but I was listing my typical workday. Fruit department is def lacking, is why I throw in the banana a day. Anymore is just extra calories. V8 is free and readily accessable anytime, would you suggest I don't drink it at all? it's either the banana +v8 or just banana. Not a big fan of "snaking" during work so I dont' bring anything in like trail mix, etc. I could theoreticlaly replace v8 with another protein shake but trying to avoid more than 2 scoops/day.

Keeping to this routine above was hard enough(eating 6x small/day). I'm not a professional body builder who's primary job is to keep track of calories and anything I put into my body every hour. I think I'm doing relatively good as far as discipline goes compared to the avg joe who scarfs down a pizza and burger during lunch hour everyday. So the rest of the weight loss(tbh, weight isn't an issue, fat loss is) will have to come from physical activity which I sorely lacked a year ago. I'm still seeing myself getting leaner on a month to month basis(vs week to week when I started). I'll revisit the diet thing when I've completely stalled but for now, this is prob the best I could do given the circumstances.

 

[brikis98]

Originally posted by: darkxshade
veggies are in the burrito bowl and the wrap/sandwich... I didn't think I needed to list all the ingredients. but in the burrito bowl typically comes with corn, tomatoes, onions, romaine lettuce/spinach... no cheese. same goes with lunch sandwiches.

You eat a burrito bowl every single night of your life for dinner? If not, do your other dinners have veggies? And how much are we talking here? Oh, and a single peace of lettuce in a sandwich ain't much.

Originally posted by: darkxshade
Fat deficit replaced by fish oil(also take multi vitamin)

Fish oil will not come close to making up the amount of fat you should be eating in a day and multivitamins can't make up for gaping holes in a diet. Remember, avoiding fat does NOT help weight loss, adding fat to your meals will often make you feel more full, and fat is essential for normal hormonal function.

Originally posted by: darkxshade
and sometimes from the tuna sandwich for lunch?

If it has mayo in it, then yes, that'll be some fat. If not, tuna is extremely lean.

Originally posted by: darkxshade
Not much can be done about lunch though.

Why?

Originally posted by: darkxshade
Fruit department is def lacking, is why I throw in the banana a day. Anymore is just extra calories.

Fresh fruit are a healthy source of carbs, vitamins and fiber and not just "extra calories".

Originally posted by: darkxshade
V8 is free, would you suggest I don't drink it at all? it's either the banana +v8 or just banana.

V8 is certainly not the worst drink around, but liquid calories are not filling and not helping you. If you're trying to lose weight, then yes, forget the V8 - it's just "extra calories" as you put it. Instead, try this: ensure that every meal you eat has roughly equal proportion of protein, fat and carbs and consists of whole, unprocessed foods. This is a good way to ensure you're getting all the macronutrients, vitamins, minerals, etc that you need and will help keep you full even when eating fewer calories. So, your 9am and 11am meals lack protein. Your 5pm meal, depending on what's in the shake, probably lacks carbs. All of your meals (except the 9am) lack fat. Balance things out and you'll find it easier to eat less calories overall.

 

[BeauJangles]

I've run with a weighted vest before when doing the Crossfit workout Murph. I would never, ever make it a regular habit, but it can be good for training or to vary up workouts.

 

[darkxshade]

Obviously there's room for improvement... lots... but the time and effort it would take to make those improvements is not worth the trouble for me at this point, call it diminishing returns. Of course I don't eat the same lunch/dinner everyday but generally when I'm too lazy to figure it out, it's what I fall back on instead of a burget and fries. I could break down everything I could possibly eat on a daily basis but it'll take hours and a looong post and I guarantee you'll still find holes. I could say I eat a salmon fillet for dinner some nights but then there won't be as much vegetables. I'm not going to be 100% strict on my diet(not even 90%), it's just not worth adhering too for the stress(associated with the budgeting and planning and tracking) that it would put me through for a lack of a better term because I know it'll make me miserable. I'm not trying to be on the cover of mens health, just trying to become as lean as possible while staying sane. As far as I'm still seeing minor improvements with my current workout routine, I don't feel the need to fix what isn't broke.

 

[brikis98]

The only reason I nitpicked at your diet is that you said "as far as caloric deficit goes, I don't think I can lower it any further". This is not true and I tried to show you some places where you could improve. They are actually not hard changes to implement and after a week or two to get used to them, they'll become fairly effortless. Even tracking every calorie you eat can take less than 5 minutes per day and is well worth the effort. Of course, if you don't want to take the effort to change your diet, then don't. But be aware that without improving your diet, weight loss will become harder and harder. You'll have to ramp up your exercise more and more until you get to your target weight or, far more likely, hit a platuea because you are not able to train any more. And even if you get down to whatever your goal weight is, keeping the weight off without diet modifications will be a still bigger challenge.

 

[mchammer187]

If you want to run with weights get something like a weighted vest. That way it won't be bouncing and it is going to be distributed over over your chest and back more evenly. Improving your pace/time/distance will probably have a better effect though.

 

[NGC_604]

Of course, if you don't want to take the effort to change your diet, then don't. But be aware that without improving your diet, weight loss will become harder and harder.

He speaks the truth.

Personally I'd at least try and change your diet a little, it would be the easiest way to your goals. Keeping track of what you eat and preparing balanced meals is really not that hard. It only takes me about 2-3 minutes to record what I ate using dailyplate. Preparing my meals is just as easy. I prepared my breakfast, ate it, and prepared my lunch this morning in a little over 10 minutes.

 

[darkxshade]

It's true that I can't lower it anymore, trying to stick to 6 small meals a day is quite difficult as it is, it leaves my options very limited to a point where changing food intake to the tee is becoming more of a 2nd job which I don't want to do(at least yet). Because theoretically I could completely cut breakfast from my meals and that would be a caloric deficit but it wouldn't be a good one. So in that regard whatever my calorie intake total at this point will have to do. Right now I'm still improving, not losing much weight but bf% is still dropping noticably. If I need to make dietary adjustments because I've plateaued, we'll I'll cross that bridge when I get there. My OP was just a simply query into whether or not running with weights is detrimental to my body because I just wanna do it to change things up as to not get bored of my routine, not because I'm stalling.

 

[brikis98]

Originally posted by: darkxshade
It's true that I can't lower it anymore, trying to stick to 6 small meals a day is quite difficult as it is, it leaves my options very limited to a point where changing food intake to the tee is becoming more of a 2nd job which I don't want to do(at least yet). Because theoretically I could completely cut breakfast from my meals and that would be a caloric deficit but it wouldn't be a good one. So in that regard whatever my calorie intake total at this point will have to do.

Ok, I'll try one more time, because apparently I was not clear before. What you need to understand is that the type of food you eat, not just the quantity makes a big difference. For example, highly processed carbs can mess up your body's regulation of hunger levels. That is, you would typically be hungrier after eating 300 calories of candy than 300 calories of veggies. Moreover, an even mix of protein/carbs/fat also tends to increase satiation, so 300 calories of veggies would leave you hungrier than 300 calories of the same veggie dipped in peanut butter. Therefore, if you improve the quality of the food you eat by eating more whole/unprocessed foods in a nice macro distribution, you would be able to eat less calories without struggling with hunger nearly as much. No need to skip breakfast and once you get the hang of it, the time commitment is minimal.

Originally posted by: darkxshade
Right now I'm still improving, not losing much weight but bf% is still dropping noticably.

The fact that your bf% is dropping is extremely important to this conversation and changes the recommendation entirely. If you are in fact losing body fat, then your caloric deficit IS working and you don't need to change anything with respect to diet/exercise (for now). Only if you are seeing no change in your weight and bf% would you need to make any tweaks.

 

[HN]

Originally posted by: mchammer187
If you want to run with weights get something like a weighted vest. That way it won't be bouncing and it is going to be distributed over over your chest and back more evenly. Improving your pace/time/distance will probably have a better effect though.

weighted vest will still bounce unless you hold it down while you're running or strap it down around your legs/crotch like a parachute or climbing harness.

 

[StageLeft]

It's a great wy to get strong IF you can do it without injury. Generally it's harsh on your body to run with any weight; the lighter you are the better.

You can really go hard and also be _easier_ on your joints by running on an incline on a treadmill. impact per amount of effort is less because you're not really landing very hard and the strenuous level is high due to the incline. My gym now has treadmills with 15 degree inclines. Running even slowly on these is tough. Only concern then is your achilles tendon/calves, so go easy at first.