From the point of view of athletic disciplines, running is the natural state of the body in which its physical characteristics develop. Consequently, its capabilities and efficiency are increasing every year not only by athletes, but also by representatives of other dynamic sports. 
The attitude to the useful qualities of running is not unambiguous. Some consider it a panacea for almost all known diseases, others recommend running as little as possible, calling many harmful effects on the body.
Be that as it may, fans, opponents and those who are neutral about running disciplines try to achieve one common goal - to achieve maximum results with a minimum of effort. One way to meet the effort-efficiency criterion is to run with weights on your legs.
Features of running with weights on the legs
There are two main features of running with weights - running is harder; the result will appear faster. Regardless of the weight of the weights, the body's inertia increases, making it harder to stop and more painful to fall.
Who is it for
Running with weights can be divided into running for health and fitness purposes. Therefore, 1.5 kg on the legs corresponds to 8-10 kg on the belt.
On average, running with weights, you can lose extra pounds 3-5 times faster, that is, do not 1 year, but 2-4 months, or run not 1 hour, but 12-15 minutes a day.
In almost any dynamic sport, jogging with weights on your feet, to one degree or another, is included in the general training program. For those who go on long hikes from time to time, this is a good opportunity to combine running exercises and exercises in the gym to pump all the muscles of the legs and thighs.
What will this run give?
- Accelerate the delivery of oxygen to the cerebral cortex.
- Strengthens the cardiovascular system.
- Accelerates fat burning.
- Provides even muscle pumping.
- It will increase endurance, and this is an increase in sports results and getting rid of shortness of breath.
- Increase the jogging (explosive moment of the legs) - benefit for those who are engaged in long and high jumps, for those who overcome obstacles while running and for cyclists who tend to ride in low gears.
- Attractive aesthetic appearance of the legs. You can show off on the beach, in the bathhouse, solarium, etc.
What muscles work?
It is running with weighting agents that allows you to pump the soleus and ankle muscles, and this is very difficult to do on simulators.
The calf muscles, the muscles of the anterior and posterior thighs, rectus and oblique muscles of the lower press also work. Weights on the legs give less stress to the spine, while the columnar vertebral muscles are pumped.
Benefits
- short duration of races.
- complex development of the legs of the thigh and the press, including the muscles of the vertebral columns.
- 5 times more kilocalories are burned than during normal running. Useful substances, unlike ordinary running, are absorbed not so much in the fat layer as they pass into myofibrils (muscle fiber protein).
- saving time on the distribution of the number of approaches and repetitions and rest between exercises for pumping leg muscles.
Disadvantages
- Before you start running with weights, you need to run without them for at least six months to prepare your muscles for additional loads.
- Running with weights is contraindicated for those with high blood pressure and problems with the cardiovascular system.
- Such running has a detrimental effect on the knee joints.
- incorrect selection of weights can lead to injury.
What can be the weighting agents?
There are 2 types of weighting materials:
- Lamellar - with weights in the form of flat steel plates or metal cylinders.
- Bulk - with weights in the form of sandbags or metal shot.
For running, weighting cuffs with shot or sand are much better suited, since they can completely repeat the muscle relief and lock tightly on the leg. In sports stores, such weighting agents cost from 1,300 to 4,500 rubles.
Running technique with weights on the legs
There are 2 approaches to running technique.
- Running technique with weights adapts to the technique of normal running. This is only possible if a person starts running with weights after jogging without them for six months or longer.
- A separate technique is being formed. This is common for beginners or those who run with extra weights to improve the performance required for other sports.
Anyway, it is impossible to run with weights as without them:
- Other body inertia;
- Difficulty tilting the trunk forward;
- It is difficult to put your feet on the same line;
- With a strong start, there is a risk of tearing or injuring ligaments and joints.
Runner reviews
I run 100-200 meters. I just couldn't put on the equipment. I ran somehow strained. The trainer prescribed weights on the legs in the complex. After a month and a half the start became more powerful and there was a feeling of weightlessness or something. In general - the regional won.
Andrew
And I dabbled on 3000 meters until I was told that I could try to take a prize on commercial. The coach was advised. He said that there is potential, but we need to work for a year. And why not, because before that I had not planned to perform anywhere! In training it was 2 times a week with weights. To do this, I specially bought sneakers for 2500 rubles on the advice of a trainer. Hooray! I cut 50,000 rubles last month!
Basil
My friends told me that there is nothing better to lose a couple of kilos like running. At first I was engaged in jogging, this is an easy jogging, for an hour and a half in the morning. Even more recovered. They advised me to contact a fitness club, and there the woman described in detail the complex with weights. Now run not for an hour and a half, but for 30 minutes. First I had to start with walking, and after 3 months I had to move on to running. They wrote down the diet - little fat, more fruits and vegetables and no fried. You know, not that I lost a lot of weight, but my legs really pumped up!
Anna
As they say, "Gagarin got there." I ran for my own pleasure, went on hikes with friends. In general, he did not grieve. However, after long climbs, shortness of breath began. One of the tourists advised that during morning jogging to cling to the legs of 700 grams. Six months later, a meniscus flew out, then a dislocation. Now there is no walker in the mountains.
Boris
It all started with a harmless dispute about who would run the fastest 2 laps at the stadium, and then the sportsman fueled the dispute, they say, someone will come from abroad and give the winner 500 euros. How will you prepare in 3 months? My boyfriend advised weights. Everything went with a bang. Won this race. And now the guy is gone and heart problems.
Nataliya
As you can see from the reviews, jogging with weights, in addition to achieving the goals set for yourself, can be harmful. Deformation of the joints, malfunctions of the cardiovascular system - not a complete list of side effects.
To get only the positive from this lesson, you need:
- Increase the load gradually;
- Run not for a certain time, but until you feel short of breath and or languor in the muscles;
- Start by walking until the muscles get used to the weights;
- Do only under the guidance of a coach of a well-known club in the region according to a program drawn up specifically for you.
