Feb 17, 2011 3:39 AM
Ankle Weights for jogging....need help.
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I have purchased two types of ankle weights. The first type was made by Gold's Gym (http://www.walmart.com/ip/Gold-s-Gym-10-lb.-Pair-Adjustable-Ankle-Weights/14894523?sourceid=1500000000000003260410&ci_src=14110944&ci_sku=14894523) I started with 2 pouches in each leg. They lasted for about a week. The seam tore on one and when i got home from jogging, i had two pouches in one and onlly 1 pouch in the other. Next, i purchased velco leg weights by Fitness gear (http://www.dickssportinggoods.com/product/index.jsp?productId=3779297&cid=CSE:GooglePlusbox) No pouches in these. Each one was filled with 5 pounds of little beads. Wore them twice. Once again, the seam tore and all the beads on one poured out. Naturally, i didn't save the receipt or box for either one.
I need to know what type i can buy that'll stand up to jogging. I don't want to spend another $25 on a set and have them tear open while jogging. For now, i am back to using the Gold's Gym set. I used tons of duct tape to seal of the seams. Look bad but they do the job. Any recommendations.
Of course you can make up your own mind about running with ankle weights, but be aware that it may not be such a good idea. There are a lot of intricate biomechanics involved in running and adding an unnatural strain to your legs while running is potentially harmful. Running in and of itself is sufficient to achieve your fitness and performance goals. I don't think it is worth risking an injury (and making an enjoyable activity less enjoyable!) to wear ankle weights.
The additional effort that goes into exercising with ankle weights can actually make you weaker and more prone to injury. Ankle weights cause added stress to joints, especially the knees. Torn ligaments and pulled muscles in the calves, thighs, and ankles can also be caused by exercising with ankle weights. According to the Mayo Clinic, walking with ankle weights changes how a person normally walks. This destabilizes balance and increases the risk of tripping and falling. An easy rule of thumb to follow is that ankle weights and aerobic exercises do not mix. Although ankle weights seem perfect for running and walking exercises, many health experts agree that walking with ankle weights is a risky activity.
Stop running with ankle weights, your chance for long term injury far outweight your benefit!!!
Hmmmm....two responses say to not use ankle weights when jogging. How do i get faster then? I'd have thought that resistance increases speed and when the time comes for a 5k i'd be faster w/o them since i was going to spend weeks wearing them.
oythebrave wrote:
Hmmmm....two responses say to not use ankle weights when jogging. How do i get faster then? I'd have thought that resistance increases speed and when the time comes for a 5k i'd be faster w/o them since i was going to spend weeks wearing them.
You can't increase endurance by continually running the same distance and you can't increase speed by continually running the same pace. If you want to get faster it takes speed work. Tempo runs and fartleks. Google them to learn more.
By adding miles and intensity to your training. Lots of dos and don't to help stay injury free here are a couple:
Good pair of shoes
Don't add more than 10% increase of miles in a week
After about 2 weeks of increases of miles drop back down in miles for a week then go back up the next week
Don't add speed work and increase in miles in the same week
Have fun
Have to agree with the couple of previous responses. Stay away from the ankle weights..maybe just use the weights for some mini leg lifts at home but dont run with them-you will mess up your stride and things can get ugly during a run if and when you get tired (starting to favor and get bad stride habits). Depending on how new you are to running there are several different ways to attack just becoming a stronger/faster runner. Good luck.
matt
www.thunderdomerunning.com
My exercise schedule is kinda like this....
Jog 1.7 miles on Sunday. Rest on Monday. Jog 3 miles on Tuesday. Rest on Wednesday. Workout w/trainers on TV on Thursday which can be full, upper, core, or lower body. Rest on Friday. Jog 4.5 on Saturday. Rest on Sunday. Run 6 miles on Monday. Rest on Tuesday. This is my pattern.
I was a smoker and couch potato for over 30 years and have only been jogging since April. My last 5K time was 24:44. I want to be able to at least 24:30 when i do my first for 2011. The goal is to eventually be 22 and change.
Please, please don't do this! I know you have good intentions, and believe that these ankle weights will help you get results faster, but you are begging for an injury!!! You will get results from perserverance. If you want to incorporate weights into your workouts, jog one day, and do some weight training or body resistance workouts the next day. Alternate between the two - jog one day, weights the next, but please don't combine them :-( We don't want you to get hurt, thats all! We all want to encourage you to keep going, and to get results, but this is not the way to go, I promise!
Good Luck & Happy Running!
(Let's be friends on Facebook!)
I recently did a gait analysis with a video camera to track my leg movement. The difference between barefoot and wearing shoes, for me, when walking was striking when played back
The extra momentum from having shoes on my feet pull my feet out in front and cause a much bigger heel strike and over extension of the knee, and extra extension of the ham string. My shoes are standard training shoes, so weigh less than 1lb each, and are probably too heavy for me!
Jan 2011 - Bermuda International Race Weekend 10K - 1:22:22
If one person had answered saying not to use weights, i'd have ignorred them but since it seems to be the belief of many......
yeah dont use the ankle weights for running they can be used to help build resistance in cardio or walking but i use them as wrist weights
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