Weighted vest or shorts for speed work
www.power-wear.us/index.html I see some strong benefits on using this type of product! What are your thoughts on using this to gain speed and strength ?
Dont think Im talking about adding 20pds, etc. Their vest/shorts are to be used up to 8 pounds. Usually using 4 pounds on a EP run.
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I think it is a bad plan. I have not seen any studies to suggest any behefit by running heavier. Certainly more stress/wear and tear on your lower legs/body in general. Having lost a bunch of weight through the years I can attest to that. As for riding all we really care about is power, being heavier just makes you go slower which does not really matter. Swimming with weights, not sure how that could help with technique.
I heard Rich give a much more detailed account of why it was not remotely smart to run with a weighted vest in a bar once. It was convincing.
If you really want weighted clothes that brand is really nice but super expensive. The guys that sell it are located right by here.
Don't forget specificity too. You're training to run fast and without a lot of extra weight in competition, so I'm guessing it's best not to burden yourself with extra weight in training.
Boy I'd be super cautious about this unless I was a proven durable runner w/ superior biomechanics.
However, You could use this tool for a RUCK walk/march for a short amount of time then build up to a longer walk with it as your core gets used to the weight. The Military has used this as a method to build the core strength of millions of soldiers. They have used a Ruck sack for running short distances to get the solider use to feeling what it is like to carry a load under stressful situations.
This training that EN does isn't about building that kind of core strength perhaps a Boot Camp class at your Gym would. Think of doing weighted leg extensions/curls and roman chair reverse sit ups. That is great for your muscles but the recovery of any weight bearing training will hamper your endurance training especially going heavy. Some over all training with light weights high reps isn't counter productive though just a fine line of to much / not enough.
Metabolic Benefits
Endurance training requires sustained effort from your muscles, while strength training requires high exertion for very brief periods of time. Weight training with a weight vest can have an effect on the metabolism of distance athletes, as illustrated by a study published in the European Journal of Applied Physiology cited in an article of Northwest Runner; the study found that athletes who wore vests weighing 9 to 10 percent of their body weight for four weeks had improved their ability to consume oxygen and their lactate threshold, the exercise intensity that causes lactate to begin to accumulate in the blood.
Read more: http://www.livestrong.com/article/347922-what-are-the-benefits-of-running-with-a-weighted-vest/#ixzz1dyPNQmEF
Resistance training performed on its own is a great strength, mass and power builder. However, when resistance training is combined with use of a weight vest, the potential for performance enhancement shoots through the roof. A Texas Tech University study tracked a group of athletes performing traditional resistance training and a second group performing resistance training in addition to weight vest training. After six weeks, both groups were evaluated to determine progress. Although both groups improved in the 40-yard dash, broad jump and vertical jump, the group supplementing their resistance training with weight vests produced substantially better results
Read more: http://www.livestrong.com/article/23974-benefits-weight-vest/#ixzz1dyP0WHsS
Considerations
Although the benefits of weight vests are numerous, their use should be limited. As with any other type of exercise, overtraining is a potential threat. While weight vests are a great supplemental exercise, they should be cycled-in only occasionally to avoid possible injury and overuse
Read more: http://www.livestrong.com/article/23974-benefits-weight-vest/#ixzz1dyOcq2YW
The quickest way to become slower is to be come injured.
Can one of the smart, science types in here do the math on the increased force/impact applied to the body by adding 20-30lb of weight to your run, before you are adapted to it?
Rich,
It appears that Hanesan weighted shorts/vest is to only use 2-8 pounds for running or using them on your bike ride. So not a lot of weight.
I found the following in a search from the Chester Knee Clinic and Repair:
"Biomechanical studies on running reveal the tremendous cyclic forces to which the knee is subjected. The patellar tendon force is around 4.7 to 6.9 times body weight, and patellofemoral joint compressive forces 7.0 to 11.1 times body weight in a jogger."
http://www.kneeclinic.info/knee_spo...unning.php
When you get to the top end of the 8lbs you are adding a bunch of force to the knee. I personally would not look at this unless I was at the pointy end of the stick and as mentioned excellent biomechanics and working in to the extra weight would be advisable.
The only other reference I recall is an article by Gordo Byrn when he was working with a running coach Bobby McGee . He rigged up a harness and was pulling a tire behind him, not exactly weight on his body but pulling. See the article here but note at this time Gordo was seeking a sub 2:45 IM marathon and did 8:29 with a 2:46 marathon 2-3 months after this article: http://www.byrn.org/gtips/runmech.htm
Gordon
It's not about weight, it's about the added momentum (Mass x Velocity) being absorbed by the structures of your lower leg that aren't yet adapted to it.
Millions of runners have become faster by following a well thought out plan of running longer, more often, and faster without spending $300 on heavy shorts
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Also, the military, at least the Marine Corps does (did) very little "running" with packs, etc. Range of running, from least/most heavy, least/most risky:
Anything heavier than this and the intent of the run would quickly begin to scale towards intentional attrition. Especially with the boots. Try running with 60lb of gear on your back and weapon.
That's not what we're talking about but I've learned first hand that purposely adding weight to your body during exercise (endurance-type) can very quickly spin into an out of control injury creation exercise. Like all it takes is one run to jack you up.
This is the first forum post I have read since hearing the bad news. Of course Chris had to be the first to respond. Wil be badly missed. Oh and he's right for what it is worth.
Big article on this on Ironman.com published Monday. Is on front page of website today.
Lavamagazine.com Preview: Add Pounds For Better Performance
For Better Performance, Pile on the Pounds says
Published Monday, November 21, 2011
Originally from: http://ironman.com/mediacenter/for-better-performance-pile-on-the-pounds-says#ixzz1eZwjC6od
If I recall Ken Meirke of Evolution Running fame was a proponent of the use of a lightly weighted vest used periodically and talked about it in one of his books on tri running.
I've never tried it as I'm injury prone but a high level runner from Scotland who was a 15 minute 5K runner used to wear a backpack stuffed with phone books for his hill repeats. We all thought he was crazy but boy was he fast...probably biomechanically gifted as hell too!
@ Jeff - I was a sub-15K runner back in the day...don't know anyone who added resistance cause you only need a hill to do hill repeats. Step ups work great too.
I know those bracelets dont't work at all. I got back my $50 from the Federal Trade Commission. Still have the claim letter stating the fraud.
A llittle history, I was invited to the Olympics some 30 years ago, as the number 2 fastest speed skate in the country. Using weighted material to work all levels of biometrics, etc,etc. So on a old historical basis that type equipment help me.
Also what is the differance , when I started running I weigh 250, so the pace I was doing then is a piece a cake now. So essentially, was I not training with extra weight.
If one gains 5 pounds of weight and is running at 8 min pace, then looses 5 pounds of fat, it appears to me I would be training with heavier weight, and then when fat is lost, Im lighter on my feet and 8 min pace feels easier.
I just can't imagine all those so experts that suppose to have studies behind the research are big dummies either.
What Im a missing.
Tucker,
You are a Hoot. I never want to see that Fat on my back again! Its taken 5 years to get 192 pds. I could barely walk 5 years ago cause of knee pain from all the weight.
You did give me the best tip on trishorts, rather than using bike shorts for a tribike. That was best tip of the year.