Question:Just saw an article saying that running with weighted gloves (2-3 pounds per
hand) like some boxers use, made for a good workout. Any comments on
whether this is true or not? I would imagine that it would be strictly to
increase stamina rather than helping with any kind of running form.........
just curious.
Answer:
It makes for a great workout...if you're a BOXER! But it's not
conducive to good running.
The extra weight will screw up your form and put extra stress on knees
and ankles. Hiking with weights especially with a weight vest such that
you hold form, can help. Again, this assumes the extra weight does not
cause or irritate any joint problems. Personally my body alone is enough
to haul around. Then again if you plan to shadow box through you next
10k with the towel around your neck it might help.
For curiosity, how would weighted gloves (assuming 1 or 2 lb) differ
substantially from a full water bottle in each hand?
Or a full camelbak loaded with fluid and winter gear ;) (for some
reason these things seem weightless in winter, but weigh a ton in summer
with first temperature changes)
FWIW, we do use hand weights (most of us use 5lb, maybe 10lb; while
macho instructor is probably around 20-25 lb) in some drills in my xt
class - but we're *walking* laps (snake route with about 280 ft/lap, 40
ft the longest straight line distance) most of the time (one short
*very* easy jog at end with weights low) on gymnastics floor mats. I
think I counted the reps one time and I can't remember whether it was
around 75-100 total or each arm on 6 different drills (focus on
different upper body muscles and coordination). You'd be surprised how
heavy a 3-lb weight (where most of us started and have since progressed)
can be after that many reps with the last ones pushing straight up
(about 13 min or so for all 6 drills). But I've found it does help
loosen and strengthen upper body for actual running. (and it helps my
shoulder problem enough that I don't need to go swimming, so it's value
for running is actually secondary in my mind)
But I would never ruin a good run by carrying weights
Probably not much but I still prefer the weight to be over my hips be it
a camel back or waist belt. And then the question is to carry one or
two. I would often see those carrying a single bottle changing hands.
Either one hand is getting bored or at least tired - subtle but a sign
of awkwardness I prefer to bypass. It's important to keep your hands,
arms and shoulders as relaxed as possible when out there for hours. In
a way it's like running with a clenched fist and the radiation up one's
arm and into the shoulders.
Most of the studies suggest that weights for runners should be used in
conjunction with movement as walking but never running for the obvious
reasons. Static weights especially for legs are valueless for the act of
running and some suggest counter productive.
I was playing devil's advocate giving examples of how some things
that are sometimes frowned upon can actually be training for things that
might be normal for some people's running ;) However, us believers in
specificity would carry a full water bottle or wear a camelbak (maybe
with some extra gear or extra weight) rather than just carrying weights.
About once a year I may do this with hand strap, usually because I
decided to run a little longer but didn't want waist belt or cb. I get a
really unbalanced feeling.
Whatever I do is mostly strength training suggested by my PT (or my xt
class, which I seem to attend less and less each year), which can
progress from body weight to adding weight (I was just going to use
weights like my cb), but because of either time (work-related) or volume
(amt of running) limitations, I've never actually added weight. I've
found the specific training of running (or hiking) works better for me
and I'm less likely to do too many reps of whatever indoor drills I do.
Proprioception drills work well.
I think I probably read the same part of Noakes that you were talking
about the other day about the same time one of those special issues on
aging came out in PP or SIB. Those were both rather depressing. And my
GP will harp about weight bearing, strength training, and/or general
activity levels for women over 50. Actually, he doesn't "harp" since he
knows I enjoy most outdoor activities, but does check each year.
Don't forget the camera :) These reasons are *exactly* why I prefer
hands-free running - whether it's water bottles or flashlights. Too many
other important uses for hands.
For one thing, the water bottle would not weigh its full weight for the
entire run, unless your intention is to just carry it as a weight and not
drink from it. The water bottles I use are 22 oz, 26 oz, or 32 oz. Never
more than 2 lbs. I use the straps that come with the UD FastDraw water
bottles. So at least you don't have to squeeze the bottle in order to
hold on to it. These can be fastened to several brands of water bottle,
up to 32 oz in size. By the way these are on sale, at REI
http://tinyurl.com/44hse.
My CamelBak with full fluid capacity and usual gear weighs about 5 lbs.
About 2 lbs when finished. With the weight over my hips, it is hardly
noticeable. However, this wasn't always the case. I've had it for over a
year now. When I first got it, there was some adjustment that I made
(subconsciously?) to minimize the up and down motion in my running style.
I haven't noticed the difference between winter and summer. Probably
because my hill grades are not as varied as yours. I would imagine that
carrying anything extra up a 20% grade would be more difficult in the
summer. Also, since in the summer you aren't carrying a lot of clothing
weight, the addition of the CamelBak is a greater percentage increase
than it would be in the winter. Just a thought.
I do weight training twice a week. Just upper body exercises. Although I
like the idea of running faster over longer distances, I don't want to
look like a distance runner. OK, you can call me vain ;-). I'm already at
a very low body weight for me and I'm working on maintaining some of the
muscle. I've never carried weights on a run for the sole purpose of
strength training. I think it would really screw up my form and increase
the injury potential. I'm a firm believer in specificity of training. So
unless I enter a race that requires that I carry a dumbbell in each
hand...
