Has been some talk on the forum lately about running in gear/with weight. I was unable to find some sort of template or guide, other than "You'll destroy your joints and smash baby kittens if you exceed xx% of body weight" when I started. So, I figured I would share what I have figured out in the past 2 years of jogging with weight.
Standard disclaimer; This is simply what I have learned. Jogging at high weight can be dangerous. Jogging at high weight makes you better at....jogging with high weight. It's not a "one and done" workout. The following recommendations are for new guys. Change up as you like as you get more experienced.
The Start
Running heavy is different than hiking or rucking. Start low on weight and distance to get a feel for it. Remove weight if your carrier or vest feels heavy pre-run. Dial back your normal stride. You should be smoked at the end of your run but never have stumbly foot placement during it.
Foot Placement
I don't land flat footed like what is generally recommended for weighted running (spread impact over greater area). Nor do I stay on my toes like in a sprint. I prefer to land with about 60% of my foot while also favoring the inside edge. I then roll up to my toes for a good push off.
Landing inside edge and rolling up to toes buys me time to react to terrain. I will feel the rock, or whatever, and have time to compensate before I roll an ankle.
You will hurt yourself if you zone out or find your happy place during a weighted run. Concentrate on every single foot drop. Stop running and walk if you start slapping the ground with your feet.
The Path
Choose a repeatable path. Around the block, around the neighborhood, etc. Run as many laps as desired. This creates a safer run by learning where obstacles are and being able to expect them on subsequent laps. Gravel on turn 2, pot hole next to Joe's house, etc.
A multi-lap method also minimizes how far you have to drag yourself home if you injure yourself.
Adding Weight/Distance
Work up to your max desired distance with your starting weight. Cut your distance in half when you add weight. Learn the new weight and slowly work back up to your distance. Then just keep repeating by working up each time you add weight.
Other Considerations
Try to run upright and not hunch forward. Replace foot wear if it has uneven side to side tread wear. Use some sort of exercise to decompress your back. I prefer to hang from a chin up bar.
Use a cooldown walk after every run. I personally believe that this is where actual progress is made. Force your muscles to keep working as you collect yourself and wipe the snot from your face.
Again, running at high weight only makes you better at moving weight in a timely fashion. Don't expect higher deadlifts or faster marathons.
Standard disclaimer; This is simply what I have learned. Jogging at high weight can be dangerous. Jogging at high weight makes you better at....jogging with high weight. It's not a "one and done" workout. The following recommendations are for new guys. Change up as you like as you get more experienced.
The Start
Running heavy is different than hiking or rucking. Start low on weight and distance to get a feel for it. Remove weight if your carrier or vest feels heavy pre-run. Dial back your normal stride. You should be smoked at the end of your run but never have stumbly foot placement during it.
Foot Placement
I don't land flat footed like what is generally recommended for weighted running (spread impact over greater area). Nor do I stay on my toes like in a sprint. I prefer to land with about 60% of my foot while also favoring the inside edge. I then roll up to my toes for a good push off.
Landing inside edge and rolling up to toes buys me time to react to terrain. I will feel the rock, or whatever, and have time to compensate before I roll an ankle.
You will hurt yourself if you zone out or find your happy place during a weighted run. Concentrate on every single foot drop. Stop running and walk if you start slapping the ground with your feet.
The Path
Choose a repeatable path. Around the block, around the neighborhood, etc. Run as many laps as desired. This creates a safer run by learning where obstacles are and being able to expect them on subsequent laps. Gravel on turn 2, pot hole next to Joe's house, etc.
A multi-lap method also minimizes how far you have to drag yourself home if you injure yourself.
Adding Weight/Distance
Work up to your max desired distance with your starting weight. Cut your distance in half when you add weight. Learn the new weight and slowly work back up to your distance. Then just keep repeating by working up each time you add weight.
Other Considerations
Try to run upright and not hunch forward. Replace foot wear if it has uneven side to side tread wear. Use some sort of exercise to decompress your back. I prefer to hang from a chin up bar.
Use a cooldown walk after every run. I personally believe that this is where actual progress is made. Force your muscles to keep working as you collect yourself and wipe the snot from your face.
Again, running at high weight only makes you better at moving weight in a timely fashion. Don't expect higher deadlifts or faster marathons.