How it can improve your running technique
While running or doing sprint training, wearing a weighted vest adds resistance and increases cardiovascular tolerance. As a result, that challenging session feels easy when you remove the vest. Your body is put through a higher level of intensity by the vest, allowing you to push harder without it. This is how it functions. Using a heavier weight for fewer reps primes your body to hit greater rep ranges with a lesser weight later. This approach is frequently employed in weightlifting as well.
When considering how often or when you introduce it into your training, will be determined by your running goals and the areas you're attempting to improve truly determine how often you should wear your vest. Here are a few ways a weighted vest might affect your running form and how to set up a workout to align with your training needs
Running, especially long distances, depends heavily on stamina. VO2 max, lactate threshold, and efficiency are the main variables that influence your endurance.
- The highest quantity of oxygen your body can consume while exercising is known as VO2 max. Your body is better at absorbing, utilising, and turning oxygen into "molecular fuel" the higher your VO2 max.
- The lactate threshold is the level at which your blood quickly begins to build lactate. It basically assesses how much control your body has over the burning sensation in your muscles prior to tiredness.
- Efficiency is the ratio between the energy expended and the "cost" of a workout session. The objective is to provide a significant production while putting little physical strain on the body.
How to use the vest for endurance:
- On your baseline run, put on your weighted vest. Avoid obsessing over pace or pausing if necessary; instead, focus on accelerating your speed over time. You can gradually extend your distance once you've reached your usual pace.
- When performing interval training, just bear in mind that the intensity will increase, so either reduce the overall number of intervals or the length of the interval periods.
To increase performance, weighted vests are frequently used by trainers during running workouts. For racing tactics, explosive power is critical and can be the difference between winning and losing. When you exercise at an explosive capacity, your body is compelled to strain itself more due to the additional weight.
How to use the vest for improved performance:
- When practising sprints, wear the vest. When you have a certain distance, this works well. You may start with just 50m and work on increasing the speed over time. The secret is to put all of your effort into the first 10 to 20 metres when you explode from your starting position. Next, perform the drill without the vest.
- Try wearing it whilst performing box jumps or burpees if you want to take your running game outside of running. With the vest on, these explosive motions become considerably more challenging, but they will train the body to handle intense amounts of effort.
Similar to any sort of weightlifting or resistance training, adding an additional form of weight to the body aids in the development of muscle. By strengthening the muscles that some runners overlook and become injured in, this extra muscle can help you balance out your running training. especially shin splints and knee issues. If the surrounding muscles are strengthened and stretched, both types of injuries can be avoided.
How to use the vest for strength building:
- Use the vest when hill sprinting. Short, sharp bursts are a great way to build strength, especially in the legs.
- Integrate into some bodyweight exercises such as lunges and squats to build muscle particularly around the knee structure.
Choosing the right vest for you
When choosing a weighted vest, it is important to consider the following factors:
- Weight: The weight of the vest should be appropriate for your fitness level. If you are new to using a weighted vest, start with a lighter weight and gradually increase the weight as you get stronger.
- Fit: The vest should fit snugly but not too tightly. It should not restrict your breathing or movement.
- Comfort: The vest should be comfortable to wear. It should not chafe or cause any other discomfort.