Ankle weights

jldeleon

Barefooters
Apr 9, 2011
2,840
2,835
113
Oregon
Has anyone ever ran with ankle weights on to help build up their muscles? How'd it work, or not?
 
people run with them on all the time. for some reason they call them "running shoes". what ever that means.
 
  • Like
Reactions: jldeleon
Ha! Good one, Mike! :D

Jen, I wouldn't do that if I were you. You could cause all kinds of problems. I've read where people who have run and walked in the wrist and ankle weights have suffered lots of problems after doing so. It's not natural for your body. Also, I recall all the Sketchers complaints and the pending (class-action?) lawsuit, where I read story after story of people complaining of back, neck, leg, and foot pain, and that's just big, bulky, heavy shoes. Can you imagine what adding "more" serious weight will do? It's just not worth it. Please don't do it. :(
 
  • Like
Reactions: jldeleon
I don't know, TJ; I think the bigger issue with those shoes is the awful way they change posture and movement/biomechanics more so than the weight. People talk about "functional fitness" all the time, doing workouts that strengthen for specific purposes and body functions. To my mind, this would be an example of just that. Ankle weights add weight, but leave the foot free to move/function as needed for feedback to proper form, and really don't restrict mechanics at any point in the chain as far as I (a non-scientist, non-doctor) can imagine. If one maintains good form while running with the ankle weights (I'd stick with lighter versions, all the same) I don't know it would be an issue and could make you a stronger/faster runner. I use them for my hip/core exercises, when I can find them (two kids makes things disappear often:)). They have helped a lot.

I've been thinking about trying this idea myself Jen. That alone could indicate it's crazytalk:D
 
  • Like
Reactions: jldeleon
Okay, then do it, and report back, but I warned you guys. (I actually read an article that said others who did this suffered injuries from it.)

AND before you do, please post this question to the Docs in the Ask the Docs forum first though. I'd like to know what they think.
 
i think it's about as good an idea as heel striking. unnecessary and will cause damage with continuous use. lift weights, don't run with them.
 
i think it's about as good an idea as heel striking. unnecessary and will cause damage with continuous use. lift weights, don't run with them.
I agree with this. I am personally trying to lose weight knowing that it will make running easier (not EASY really, just lighter). Even if you use light ankle weights, that is not a place on your body that you usually carry extra weight. If you use the ankle weights for running that is a lot of repetitive motion with those weights on - let's say 160 cadence for 1 hour, that would be 4,800 steps per foot with that extra weight on your ankle. That sounds kind of painful for my knees. If I ever lose my extra weight and I wanted to add some extra weight while running for training, I would find some kind of weighted belt, or maybe just add a brick to my hydration pack. =)
 
+1 to Garrett's smarter, not bulkier.
I use hand weights now and then, and they literally are my VFF's. That's 5.6 oz. per hand and I can tell the difference. I wouldn't go any heavier. Besides, I still harbor the image of you cruising the trails starker sand now adding ankle weights. Hmmm.
 
I tried ankle weights when I was 20 or so--2 lbs per ankle. I got maybe 5 runs in when someone warned me it could cause problems so I stopped using them. I had no problems but I was wearing moderately padded shoes--early 80s regular running shoes. I was a heel striker then so I'm sure there was more of an impact, maybe even a double impact as first the heel struck then a split second later the weight shifted down. Sure the weights were tight around the ankles, but they still shift a little. The double impact might be lessened somewhat with the BF running technique.

It may be that if you start low and very gradually increase the weight, say an ounce at a time, your feet and legs would adapt. (Or use the same weight but gradually increase the amount of running with them.) It might make you faster/stronger when you take the weights off, or it might just interfere with your natural "spring" and you'd be glad to be rid of them.
 
Back in the 90's when I was a boxer I ran with ankle weights all the time and never had any problem from them, although the most I ever ran in them was 5 miles at a time. I was also about 55lbs lighter back them too. Now a days I think that may contribute to injuries for some and may not be all that beneficial, if at all. I think you would be better off to keep doing your TRAIL running and all the exercises you are currently doing.
 
Ahhhhh yes, running in water -good idea! Years ago, I did nothing BUT run in water and it was an awesome muscle builder! I had forgotten all about that.
 
I read up on this awhile ago and it seemed pretty well established as a bad idea. I don't exactly remember why or what all the reasoning was but I know it was enough to make me decide not to do it. If I want to build muscle I just cross train on something at the gym that lets me crank up resistance. Or hills, I run up hills for muscle building too.
 
I read up on this awhile ago and it seemed pretty well established as a bad idea. I don't exactly remember why or what all the reasoning was but I know it was enough to make me decide not to do it. If I want to build muscle I just cross train on something at the gym that lets me crank up resistance. Or hills, I run up hills for muscle building too.
For some reason my hips will not tolerate the repetition of gym machines. I can only use treadmills, stair machines, ellipticals, etc. for about 5 minutes.
 
For me it's the mental agony of static aerobic exercise, although I've recently taken up rowing on a Concept II machine at the end of my strength training workouts, and can do it for about 30 minutes before I start to go crazy. Lately I've been doing more hills on my runs, as others have suggested, and that seems to be helping a lot. I'm thinking of trying wind sprints at some point too. I sprinted last summer a bit and it felt really exhilarating.
 
  • Like
Reactions: jldeleon
For me it's the mental agony of static aerobic exercise, although I've recently taken up rowing on a Concept II machine at the end of my strength training workouts, and can do it for about 30 minutes before I start to go crazy. Lately I've been doing more hills on my runs, as others have suggested, and that seems to be helping a lot. I'm thinking of trying wind sprints at some point too. I sprinted last summer a bit and it felt really exhilarating.

I guess it only makes sense that our bodies -and minds- would enjoy running on uneven terrain best, especially since I'm pretty sure our ancestors did not do a whole lot of repetitive running! The other day I got lost on a trail (even with a map), and I ended up taking a short-cut by running up a super steep off-trail hill to get back to where I had been, and the whole time I kept thinking that I need to start running off-trail more often -hah! It was super fun!

If you've never seen this program, check it out. I can't afford to go through the training but I can glean enough information from the website to re-create a lot of it on my own. http://movnat.com/
 
Thanks Jen. I've become acquainted with that stuff through Jason, MGBG, Pete Kemme, and the Soc Doc. It's very intriguing. I'd love to climb a rope. For the time being though I'm sticking with my running, rowing, and weights regimen, because it's comfortable--something I've been doing, off and on, for some thirty years--and it's easy to fit into my schedule. But eventually I'd like to get into something like that, along with more high-intensity training too. Oh, and did I mention I'd like to play soccer or basketball once or twice a week, and go on a long bike trip at least once a year? But I'm in an intensive work and child-rearing phase right now, so maintaining basic fitness is already an achievement. I picked up a Rainbow play station for free a month ago, and have climbed up and down that a bit! I envy your trail running. Sounds great. I've done some woods running in the past, but right now I live in the middle of the Twin Cities, so it's just neighborhood, fairgrounds, lake and river paths for the time being. We get out every weekend for picnics in city, regional, and state parks, but I can't really leave the fam for an hour to go off to run... Happy trails.