The following article was written by ATRA gear wrangler Sarah Barber and features weight training to get ready for the trails.
Build strength and durability for trail running by adding weight to your workout
As we all know, trail running requires substantial aerobic capacity, endurance, and agility—not to mention the cognitive processing of variable trail surfaces and psychological resilience in the face of changing conditions. The most obvious challenge, of course, is the workload on our heart, lungs and circulatory system. We love this sport precisely because it’s so demanding, right?
Accordingly, most trail runners focus training efforts on their cardiovascular system to increase overall aerobic efficiency and peak anaerobic capacity. And they do it by simply running. A lot. But there’s a less visible demand on our bodies that we typically don’t address as effectively.
Why add weight for running training
Our muscular strength, connective tissues, and neurological systems are also taxed by trail running. And as many of us are painfully aware, running can cause injury as our cardiovascular systems adapt to higher loads while our musculoskeletal structures lag. Running alone, even with a varied diet of pace and elevation, won’t always challenge those structural systems enough to cause positive adaptation.
By carefully adding weight (and therefore resistance) to our bipedal movement, our structural systems can be more effectively challenged, strengthened, and made more durable. With more weight on the body, every movement becomes just that much more difficult . . . in a good way. Every component of the musculoskeletal system must adapt to the added mass, becoming stronger and more resilient. The net gain is a vastly sturdier biophysical chassis that will serve your subsequent aerobic efforts more effectively.
Of special consideration, particularly for women and aging athletes, is the effect of added weight on the skeleton. The impact of running naturally promotes bone health, but adding a weight vest can take this benefit to the next level. The additional load stimulates bone remodeling, increasing bone density and reducing the risk of stress fractures—a common concern for trail runners who log many miles on rugged terrain
Sweet!! Let’s add some weight, you say? Pass the Cinnabons!
But unfortunately, the best way to add weight to our bodies for this type of training isn’t more beer and snacks. Bummer.
The best weight vest for trail runners?
Instead, consider a weight vest or a weighted pack. Weight vests and weight-loaded packs, also known as “rucks,” have gained popularity among athletes of varied pursuits. Increasingly common among Crossfitters and Spartan-style obstacle athletes, many of these vests and packs slant toward a tactical aesthetic and a simple, almost primitive design. Brands like Goruck, Wolf Tactical, and Rogue Fitness are popular. But this plate carrier style weight vest is not well-suited for us as trail runners who are accustomed to a stable, form-fitting, and more ergonomic silhouette.
By contrast, one of the most progressive brands producing weight vests and ruck packs is Hyperwear. Hyperwear designs functional, well-fitting and versatile training tools, including a torso-hugging weight vest and a first-rate ruck pack.
I tested the Hyper Vest ELITE Weighted Vest and the Hyper Ruck Rucking Backpack. Both products are exceptional and could find a happy place in your training routine. Each tool serves a different purpose and is complementary to the other, yet they share characteristics that set them apart from other brands. In fact, the Hyper Vest ELITE might be the best weight vest available for trail runners.
Hyper Vest Elite
The Hyper Vest ELITE is made from premium 2-way stretch Cordura fabric with a full front zipper and reflective orange elastic side lacing. Available in sizes small through extra-large and loaded with either ten or fifteen pounds of weight, the vest’s mass is uniquely achieved via an array of 2.25 oz galvanized steel weights tucked in neat rows of elastic pockets sewn across the vest.
This design makes for a vest that can be firmly snugged up into a body-contouring accessory that can handle running, hiking, jumping and other dynamic movement. The extra mass is also fully customizable. It’s easy to add and remove weight plates to suit your desired training load. And the full zip front combined with the side-cinch elastic makes it easy to put on and take off, just like any other zippered vest.
I wore a ten-pound vest for several hilly four-mile trail trots and for various strength training activities in the gym, including box jumps, split squats and push-ups. If you think ten extra pounds isn’t a big deal, think again! Each of these activities was significantly more taxing even though the added weight amounts to far less than ten percent of my body weight. That leads to another topic…and that’s an entirely different article.
Anyway, the Hyper Vest ELITE is clearly best-in-class and deserves a permanent home in any trail runner’s training regimen. As one might expect, it’s less breathable than simply wearing a T-shirt, so it could feel stifling while training in hot weather. But it’s the body-hugging stability that makes it so easy to endorse. Because the weight is so evenly distributed, it doesn’t feel like a burden. Although the added weight is noticeable in your legs, on the body the vest almost disappears.
Hyper Ruck Rucking Backpack
Another approach for adding mass to your movement is to wear a backpack loaded with weight. This could be as simple as dropping some books or kettlebells into that sturdy daypack that’s already in your gear closet. But if you prefer a more dedicated training tool, never fear – the sales and marketing wizards at multiple gear manufacturers, including Hyperwear, have created an entire category of packs designed specifically for rucking.
Characteristics of a typical ruck pack include extremely sturdy construction so as to better manage the higher weights (20-50 pounds) often preferred by acolytes of the activity. The pack volume is smaller than you’d expect because the loaded mass is dense, like sandbags or steel plates. Most incorporate accessory grab handles for using the pack in other forms of training.
The Hyper Ruck Rucking Backpack from Hyperwear is an exceptionally good example of this type of pack. It’s made from high strength, water-resistant 1000D nylon with YKK zippers. Three internal sleeves in the main compartment are sized to fit Hyper Ruck’s own adjustable flexible weights, or a laptop, or steel weight plates from most major manufacturers. Compression straps help steady the load, and the wide shoulder straps make for a comfortable carry. A waist strap pulls the load close to your core. There’s even a hydration bladder sleeve and internal organization pouches for whatever else needs to be part of your weighted adventure.
In addition to the main compartment, there’s an external pouch for a water bottle, jacket, ice spikes, and snacks for refueling on the fly. External hook and loop material on a Molle-style accessory panel adds room for customization. Multiple external carry handles mean the pack could readily be used in the gym for all sorts of dynamic strength work.
My brother tested the Hyper Ruck Rucking Backpack with 20-30 pounds of weight on multiple hikes ranging from five to ten miles. The verdict from a guy who’s much tougher than me? “It’s simply a great pack. Period.”
I also think it would be a very nice daypack or everyday carry pack on its own, independent of its ability to carry weight plates. And that’s the great thing about a ruck pack: it doesn’t have to be a dedicated training tool because it can pull double duty as a work pack, day pack, adventure pack or whatever other mission arises. Simply pull out the weights, stuff the payload, and go!
As with many ruck packs, the hip straps don’t do much to transfer the load to your hips like a traditional backpack would. For folks more accustomed to carrying heavy loads with a real waist belt, carrying the load mostly from the shoulders takes some getting used to. The broad and well-padded straps help distribute the load but it still made me feel like my traps were engaged.
Also, keep in mind that a ruck pack is not appropriate for dynamic movement. The load is biased to the back of your body, and it’s less immobilized (thus less stable) than a good weight vest. Although I tried running with it, the pack bounced around too much to be comfortable. The Hyper Ruck Rucking Backpack is ideal for someone who wants to huff and puff while hiking or at most, a “double time” fast shuffle.
Hyperwear Adjustable Flexible Rucking Weights
Of note, the weights supplied with the pack are terrific. They are available separately as the Hyperwear Adjustable Flexible Rucking Weights. They consist of a 600D nylon sleeve with Velcro closure, filled with neat rows of small individual plastic containers of steel beads. Each little weight container weighs half a pound.
The benefit of this system is multi-factoral. For starters, the weight sleeves are tunable in half-pound increments, so you can adjust the mass load to suit your training. They are flexible and therefore more comfortable to carry because they can deform slightly to fit the pack and your body. Finally, the canvas sleeve is simply nicer to work with than a steel plate of similar mass.
Tips for Using a Weight Vest Safely
While weight vest training offers numerous benefits, it’s important to use it wisely to avoid injury. Always consult with your coach. Start with a light vest (5-10% of your body weight) and gradually increase the weight as your strength improves. Incorporate it into specific workouts, such as hill sprints, stair climbing, or strength training, rather than using it for all your runs. Always focus on maintaining proper form to prevent strain on your joints. Rotate between using the weight vest and setting it aside.
As a bonus, after running with a weight vest, everything else you do all day will feel incredibly easy!
In conclusion, for trail runners looking to gain an edge, training with a weight vest is an excellent way to build strength, improve endurance, and enhance mental toughness. By incorporating this tool into your training regimen thoughtfully, you can tackle even the most challenging trails with confidence and power. Whether you’re preparing for a race or simply aiming to become a stronger, more efficient runner, a weight vest can be a game-changer. Time to level up!
Editor’s Note: To read more reviews and articles by Sarah Barber, click this link.
