Weight Vest Running: Why You Should Try It

Deep down, we all feel this way:

Cardio is boring. Not always, but often. While undeniably beneficial for mental and physical health, the monotony of pounding pavement day in and day out inevitably causes folks to fall off the wagon.

What if you could spice up your cardio sessions and unlock new levels of strength, power, and endurance? It sounds too good to be true, but the science is there—weight vest running is one of the most overlooked techniques in endurance training. 

The best part? Running in weighted vest isn’t just for the hardcore. Benefits of running with a weighted vest apply to just about everyone, as long as you implement it safely. This guide will explain the science behind using a weighted vest for running, and what you stand to gain from it.

What Is Weight Vest Running?

Weight vest running refers to doing running workouts while wearing a weighted vest. It really is that simple! Most vests come with multiple Velcro pockets that you can fill with weight “bricks” specifically designed for the vest.

The premise: To make gains, you need to incorporate progressive overload. It’s the principle that drives all fitness adaptations. 

The issue: When it comes to distance running, you can really only progressively overload by running longer or faster. If you’re already working at capacity in those areas, you’ve got nowhere to go.

What the Science Says

Weighted vest running has a surprising amount of scientific literature behind it. Much of the data we have examines the effects of weighted running on gait mechanics, bone density, and power output.

Here’s what we know: 

• Unsurprisingly, weighted vest running leads to acute “losses in performance” compared to unweighted running. 
• As you add weight to the vest, speed decreases, but power output goes up significantly.
• Light external loads improve gait structure and stiffness, particularly for trail running.
• Adding weight to your runs further improves bone density, and may bolster hip strength.
• Walking or running with a weighted vest increases your calorie burn, assisting with weight loss.

Benefits of Weight Vest Running

For such a simple addition, running with a weighted vest has a lot going for it. If you’ve recently picked up a weight vest of your own or are on the fence about trying it, here are some of the physiological and practical benefits of trying weight vest running.

More Power Output

Even long-distance runners need some level of muscular power. This goes double if you like to run somewhere other than on the treadmill or track; uneven terrain, inclement weather, or other runners all require you to adjust how hard you’re working—sometimes in a split second.

Weight vest workouts have been shown to improve power output (at the cost of maximum speed). One or two weekly sessions should be enough for those gains to carry over to your standard runs. You should notice the difference pretty quick, too. 

Burn More Calories

Calorie burn from cardio workouts has more to it than meets the eye. Think of going on a long-distance road trip: Your car will run out of gas after a certain number of miles. Driving slower won’t change that fact (provided your speed is constant). 

Your body works similarly when you do steady-state cardio. In fact, the more practiced you are at running, the more efficient you become—a novice runner will burn more calories than an experienced one while running the same speed and distance, even if they both weigh the same. This is called your energy economy. 

Adding external load offsets these losses, helping you kick up your calorie expenditure whether you’re a beginner or advanced runner. 

Adds Variety

There’s something to be said for novelty in exercise, and weight vest running certainly counts as a shake-up if you’ve never tried it before. Varying your training schedule by adding a weighted session can stave off monotony and help you stay motivated.

Strengthens Joints

Running is a high-impact activity, but adding extra weight doesn’t necessarily make things worse. Some studies have demonstrated that, particularly for older folks, walking and running with a weight vest can improve bone mineral density and reduce the risk of osteoporosis.

Drawbacks of Weight Vest Running

Running with a weighted vest isn’t all upside. If it were, everyone would do it all the time! There are some potential drawbacks to be aware of before you take the plunge.

Requires Adjustment

For most people, a weighted vest amounts to a single-digit increase in total mass. However, that small uptick can make big differences in how you physically feel during your running workout. 

Diving into weighted running too quickly can result in unwanted aches, pains, or even injury. There’s an adjustment phase as your body and mind adapt to having something heavy strapped to your torso, and the timeline varies person to person. 

Bottom line: You can’t just run away with it. 

Reduces Speed

It may seem obvious, but it bears repeating—adding weight to your frame slows you down. If you’re trying to hit a personal best mile time, adding a weight vest is a good way to guarantee you fall short. That said, diminished speed is offset by gains in other areas, which is why weight vest running fits best as part of a larger, comprehensive training program. 

Can Be Uncomfortable

All runners know the pain of trying to run with loose clothing or equipment that doesn’t fit just right. Weighted vests are adjustable, but can still be uncomfortable, particularly if you don’t wear a base layer between your skin and the vest. 

How Heavy Should My Weighted Vest Be?

Let’s talk specifics. Weight vest running doesn’t mean carrying dozens or hundreds of pounds on your back—though, if you’re into endurance training that mixes heavy loading, rucking might be worth looking into.

Most studies on weight vest running have participants use between 5 and 10% of their body weights as added load.

• For a 120-pound person, that would mean a vest weighing between 6 and 12 pounds.
• A 200-pound individual’s vest would fall between 10 and 20 pounds.

The goal: Add enough extra load that it challenges your muscular and cardiovascular systems, without affecting your technique or concentration.

Your Takeaway

Here’s the truth: Weight vest running isn’t a niche practice, but many people shy away from it because it looks a bit silly. But if you can swallow your pride, you stand to make plenty of gains by incorporating some weighted vest cardio here and there.

And, no, wearing a weight vest on your runs doesn’t count as strength training—but it does borrow from the weight room by incorporating a resistance-based version of progressive overload.

Whether you’re looking to spice up a drab running workout or improve your power output on the track or trail, weighted vest running is worth trying. 

FAQs

How heavy should my weight vest be for running?

You should wear a light weight vest while running, especially if you’re new to weight vest running or like to run long distances. Most studies cap the added weight at 10% of total body weight.

Does running with a weighted vest burn more calories?

Yes. There’s some nuance to it, but adding extra load to your frame forces you to work harder while covering the same distance—similar to how loading up the bed of a pickup truck taxes the engine.

How tight should a weight vest be for running?

Your weighted vest should be snug enough that it doesn’t jostle around mid-stride, but not so tight that it causes pain or discomfort. A loose vest can cause breakdowns in form as well as joint pain.

How long should I run with a weighted vest?

It depends. Weighted vest runs take time to adapt to; if you’re starting out, aim for 10 to 15 minutes of slow jogging just to acclimate to the new challenge, and build from there.

If you’re a poor runner or on the heavier side, you may even consider starting with uphill weight vest walks. 

References

1. Martínez-Noguera FJ, Alcaraz PE, Marín-Pagán C. Effect of Weighted Vest at 0%, 5% and 10% of Body Mass on Gasometry Biomarkers and Performance during a Rectangular Test in Trained Trail Runners. Sports (Basel). 2024 Aug 23;12(9):229. doi: 10.3390/sports12090229. PMID: 39330706; PMCID: PMC11436076.

2. Jiménez-Redondo G, Castro-Frecha B, Martínez-Noguera FJ, Alcaraz PE, Marín-Pagán C. Physiological Responses in Trail Runners during a Maximal Test with Different Weighted-Vest Loads. Sports (Basel). 2024 Jul 11;12(7):189. doi: 10.3390/sports12070189. PMID: 39058080; PMCID: PMC11280601.

3. Cartón-Llorente A, Rubio-Peirotén A, Cardiel-Sánchez S, Roche-Seruendo LE, Jaén-Carrillo D. Training Specificity in Trail Running: A Single-Arm Trial on the Influence of Weighted Vest on Power and Kinematics in Trained Trail Runners. Sensors (Basel). 2023 Jul 14;23(14):6411. doi: 10.3390/s23146411. PMID: 37514705; PMCID: PMC10384182.

4. Kelleher JL, Beavers DP, Henderson RM, Yow D, Crotts C, Kiel J, Nicklas BJ, Beavers KM. Weighted Vest Use during Dietary Weight Loss on Bone Health in Older Adults with Obesity. J Osteoporos Phys Act. 2017;5(4):210. doi: 10.4172/2329-9509.1000210. Epub 2017 Nov 28. PMID: 29388604; PMCID: PMC5788462.

5. Gaffney CJ, Cunnington J, Rattley K, Wrench E, Dyche C, Bampouras TM. Weighted vests in CrossFit increase physiological stress during walking and running without changes in spatiotemporal gait parameters. Ergonomics. 2022 Jan;65(1):147-158. doi: 10.1080/00140139.2021.1961876. Epub 2021 Aug 6. PMID: 34319864.

6. Rodríguez-Barbero, S.; González-Ravé, J.M.; Vanwanseele, B.; Juárez Santos-García, D.; Muñoz de la Cruz, V.; González-Mohíno, F. Effects of 20 Weeks of Endurance and Strength Training on Running Economy, Maximal Aerobic Speed, and Gait Kinematics in Trained Runners. Appl. Sci. 2025, 15, 903.