A weighted vest adds external resistance during physical activity, typically containing small, evenly distributed weights secured around the torso. Its primary purpose is to increase the body’s load while running. This article explores whether using a weighted vest can enhance running speed.
How Added Weight Affects Running Mechanics
Adding external weight significantly alters a runner’s biomechanics and physiological demands. Running with a weighted vest increases activation in lower body muscles like quadriceps, hamstrings, glutes, and calves, propelling the body against resistance. Core muscles, including abdominals and the lower back, also engage more intensely to maintain posture and stability.
The added load prompts the body to adapt and strengthen muscles and connective tissues. This leads to improved muscular endurance and strength gains. When the weighted vest is removed, the body, having adapted to the heavier load, may perceive unweighted running as easier, allowing for greater speed and efficiency.
What Research Shows About Speed Gains
Research indicates weighted vests can improve running speed, especially when removed after training. A systematic review published in Sports Biomechanics in 2022, analyzing 11 studies, found that using vests during sprint training for three to seven weeks could improve sprint times. Vests in these studies typically ranged from 6% to 19% of an athlete’s body mass.
Longitudinal studies demonstrated improvements in running velocity by 1.2% to 1.3% and reductions in sprint times over 10-50 meters by 1.2% to 9.4%. These gains were observed with vests weighing between 5.6% and 18.9% of body mass, used over three to seven weeks. One study noted a 2.9% enhancement in peak running speed when a weighted vest, equivalent to 20% of body mass, was used during warm-up strides, attributing this to increased leg stiffness and improved running economy.
Running with a weighted vest typically results in slower speeds and increased ground contact times due to added resistance. However, the training principle suggests the body adapts to this increased demand. Once the weight is removed, athletes may perform faster due to enhanced power output and efficiency. While promising, more research is needed to understand optimal loads and training volumes for consistent speed benefits.
Guidelines for Safe Weighted Vest Use
When considering running with a weighted vest, a cautious approach minimizes injury risk and maximizes benefits. Begin with a light vest, around 5% to 10% of your body weight, to allow gradual adaptation. Increase the weight gradually as your strength and comfort improve.
Maintaining proper running form is crucial; focus on keeping shoulders back, engaging your core, and landing with a midfoot strike to support your spine and joints. Stop immediately if you experience any unusual pain or discomfort. Use a weighted vest for only one to two training sessions per week, avoiding recovery days to prevent overtraining.
Other Strategies for Boosting Running Speed
While weighted vests are a training tool, several other methods are widely recognized for enhancing running speed. Interval training, alternating high-intensity running with recovery periods, improves speed, endurance, and oxygen utilization. Examples include short sprints or longer tempo runs.
Plyometrics, exercises characterized by explosive, rapid movements such as jump squats, box jumps, and bounding, are also beneficial. These movements train fast-twitch muscle fibers, which are responsible for power and speed, and can improve running economy by enhancing muscle recruitment and elasticity.
Additionally, incorporating general strength training into a routine builds robust muscles in the legs and core, contributing to more powerful strides and reduced injury risk. Exercises like squats, lunges, and deadlifts strengthen key running muscles, leading to greater efficiency and speed.