Should You Run In a Weight Vest?

Interested in amping up your regular runs? Whether you’ve been running for a while and want to improve a specific area of your performance or you’re just a cardio fan looking for your next challenge, you may have considered running with a weighted vest. But before you decide to take on all that extra load during your next neighborhood run, there are some pros and cons to consider—not to mention some key details on exactly how using a weight vest could change your runs. Let’s dive in.

What Is a Weight Vest?

Weighted vests are constructed similarly to other types of vests in that they wrap around your torso, tend to open at your chest, and have no sleeves or collars. Weighted vests are usually secured with velcro or buckled straps for secured fitting while performing your workout.

Generally, they come in two styles: vests that have removable weight pouches so you can always change the load and those that have built-in weights that can’t be adjusted. Regardless of the style you choose, a weight vest “can be used during exercise or daily activities to improve your body’s strength and endurance,” says Winnie Yu, D.P.T., C.S.C.S., a physical therapist at Bespoke Treatments in New York City. 

Many people wear a weight vest while running or doing CrossFit-style boot camp workouts—and you can also wear one while lifting, hiking, or walking, Yu says. 

Why Would You Run In a Weight Vest?

If your interest is piqued in weighted vest running because you’ve seen more and more people pass you on the street wearing them, you’re not alone. The rise in popularity amongst runners could be attributed to all the potential performance gains, Yu says. 

“It allows the runners to challenge their strength and endurance within the same workout,” she says. “By running with a weighted vest, you develop your trunk stability while also training your cardiovascular health. [Plus], with consistent training, you may feel lighter, springier, or potentially even faster when you run without the added weight.”

The Pros of Running In a Weight Vest

Get Stronger and Faster

If you’re a runner looking to improve your pace—whether in a distance race or a timed sprint—training in a weight vest can help increase your speed, says Peloton instructor Logan Aldridge. “If you add weight to yourself (in any exercise), you’ll develop more strength due to that external load, which will translate to faster speed and acceleration for running.” 

Weighted vest runs also level up your strength and power for other types of workouts like strength training. Just think about the force you need to harness during a snatch, for example.

Enhance Endurance 

“Running with a weighted vest can improve your cardiovascular health more so than baseline running, due to the heavier demands on the heart,” says Yu. 

Improve Posture 

“Running with a weighted vest can strengthen your core muscles and improve your spinal stability, thereby potentially improving your posture,” she adds.

Boost Functional Fitness

You can wear a weight vest as a great way to level up any bodyweight strength workouts, adds Logan, who wears his regularly on runs, hikes, and walks. “It’s also a practical training method that builds robust capacity within yourself in the event you need to save someone's life, such as carrying someone from a building.”

Harness Mental Toughness 

“We grow through what we go through,” Logan says. So, by choosing to push yourself physically—by adding a weight vest to your next run or during any other fitness challenge—you can accelerate your progress and potential improvement mentally as well, he explains.

The Cons of Running In a Weight Vest

Your Form Could Take a Hit

With the added load to your trunk, “running with a weighted vest may potentially change your running mechanics,” Yu notes. This is especially true if you find yourself rounding your back or shoulders as you start to get tired during longer runs, as this forward flexed position may be exacerbated with use of a weighted vest, she says. 

It Comes with Some Injury Risks 

If you’re new to strength training, jumping straight into a weighted vest run could be too much load too quickly in conjunction with an already challenging task like running. “Begin with strength training workouts first, before integrating running or walking with the weighted vest, to avoid excessive stress to the joints of the spine and lower body,” Yu says. 

What to Consider If You Choose to Run In a Weight Vest

If you’re ready to try out a weighted vest during your next run, there are a couple final things to know before you lace up. 

Don’t Try to DIY 

You might be tempted to make your own weight vest from, say, a backpack with weights, but that’s an injury waiting to happen. “It’s best to use a vest that distributes the weight throughout your torso,” Logan says. If you prefer the traditional backpack style, GoRuck is a weighted backpack brand designed for this exact purpose, so it’s ergonomically friendly and safe for this purpose, he adds. 

Start Light

“Add weight as you feel more confident in the load, and never sacrifice running form,” Logan says. Many weighted vests feature resealable pockets where you can add or subtract weight from the vest, so you can make adjustments as your training progresses or goals change. You’ll be growing stronger before you know it.