Weighted Vest Walking vs Running with Weighted Vest Benefits

Weighted vest into your fitness regimen, but are unsure whether to opt for brisk walking or intense running. The debate between Weighted Vest Walking vs Running with Weighted Vest has been a topic of intrigue among fitness enthusiasts, each claiming superiority over the other. In this article, we will delve into the benefits of both methods, comparing their impact on cardiovascular health, muscle strength, and overall endurance. So lace up your shoes and buckle that vest tight as we embark on a journey to uncover which form of exercise reigns supreme in maximizing your physical performance!

The first time I saw someone working out in a weighted vest, I thought they were wearing a bullet-proof vest.

…or maybe…it was the first time I saw someone in a bullet-proof vest, I thought it was a weighted vest.

Whichever way that scenario went down (in all honesty, it never probably actually happened), I’ve always had this association with weight vests and bullet-proof vests.

People in bullet-proof vests always seemed to be running around and doing cool stuff in the movies (even if they were only faking everyone out like Doc Brown). As such, running with a weighted vest has always equalled “cool” to me!

But what about weighted vest walking?

Sure, you never see John Wick casually walking around in his weighted vest (technically a “bulletproof suit”, I guess!), but that doesn’t mean he wouldn’t experience a lot of health benefits from doing so.

Today, we’re going to compare running with weighted vest benefits and weighted vest walking. Both exercises are winners, but read on to find out which exercises are the best for you.

What is a Weighted Vest?

A weighted vest is a piece of exercise equipment designed to add resistance to your workouts, making them more challenging and effective. These vests typically have pockets where you can insert weights, such as sandbags or metal bars, that increase the overall weight of the vest. This added weight forces your body to work harder during exercises like running, bodyweight exercises, or even just walking.

One interesting aspect of weighted vests is their versatility in adapting to different fitness levels. Whether you’re a beginner looking to increase the intensity of your workouts gradually or an advanced athlete seeking to push your limits further, a weighted vest can be adjusted to suit your needs.

Wearing a weighted vest can help improve bone density by placing additional stress on the skeletal system, leading to stronger bones over time. Consider incorporating a weighted vest into your training routine for a new challenge and potential benefits beyond traditional weightlifting methods.

Weighted Vest Walking vs Running with Weighted Vest Benefits

Weighted Vest Walking Benefits

Weighted vest walking, also known as weighted vest training, offers a plethora of benefits beyond traditional walking. By adding extra weight to your body during your walks, you increase the intensity of the workout and engage more muscles than regular walking. This can lead to improved muscle tone, strength gains, and increased calorie burn. Additionally, wearing a weighted vest when walking can help improve posture by encouraging proper alignment and core engagement.

Research suggests that incorporating weighted vest walking into your routine can have positive effects on bone density. The added weight helps create a low-impact resistance that can stimulate bone growth and reduce the risk of osteoporosis. Furthermore, using a weighted vest during walks can boost cardiovascular endurance by challenging your heart rate and respiratory system more than usual. This increased workload can lead to enhanced cardiovascular fitness over time.

Better Posture

A largely overlooked, but arguably the most important benefit to weighted vest walking is posture improvement. In order to walk for any considerable distance in a weighted vest, you must maintain erect and ideal posture. Mobility guru Kelly Starrett has discussed “pose” walking and the numerous benefits of maintaining the neutral spine position.

One effective way to improve your posture is by wearing a posture-correcting device like a posture brace. These devices are designed to gently pull back your shoulders and align your spine, helping you maintain proper posture throughout the day. By consistently wearing a posture brace, you can train your muscles to support your body in the correct alignment, reducing strain and preventing slouching.

Another key factor in improving posture is developing core strength through targeted exercises. A strong core provides stability for the rest of your body, making it easier to maintain good posture. Incorporating exercises like planks, deadlifts, and Pilates into your workout routine can help strengthen the muscles that support proper alignment. By focusing on building core strength along with using a posture-correcting device, you can make significant improvements in your posture over time.

Using a posture brace and strengthening your core muscles, practicing mindfulness can also help improve your posture. Being aware of how you hold yourself throughout the day can help you make conscious adjustments to sit or stand taller. By staying mindful of your posture and actively working towards better alignment, you can see lasting improvements in both how you look and feel.

Increased Bone Density

All types of weighted and resistance exercises, weighted vest walking puts additional stress on directly involved as well as tertiary-bones in the body. This stress activates bone-forming activity which leads to increased bone density.

In a study on the topic, participants experienced a 1% increase in overall bone density after sporadically walking in a weighted vest over the span of a few months.

Everyone can benefit from increased bone density, but this is especially good news for older people looking to fight off osteoporosis and other bone-thinning ailments.

Improved bone density is essential for maintaining strong and healthy bones, reducing the risk of fractures and osteoporosis. Various lifestyle factors can contribute to increased bone density, such as regular weight-bearing exercises including jogging, dancing, or strength training. Additionally, ensuring an adequate intake of calcium and vitamin D through a balanced diet or supplements is crucial for supporting bone health.

Increased bone density not only benefits physical health but also plays a significant role in overall well-being. Studies have shown that higher bone density can improve posture, balance, and agility, leading to better mobility and reduced risk of falls as we age. Furthermore, building strong bones early in life can have long-term benefits in preventing bone loss later on.

Incorporating specific foods rich in calcium and vitamin D into your diet while engaging in regular physical activity are key strategies for promoting increased bone density. By prioritizing these habits throughout life, individuals can significantly impact their bone health and overall quality of life.

More calories burned

Surprised that this was the last weighted vest walking benefit? Yeah, me too, but I have to be honest with you…

It isn’t that much of a benefit.

A 2013 study found that walking in a weighted vest resulted in ~.6 more calories burned per minute. 

So…your vested, 30-minute walk over your lunch hour…burned an additional 18 calories for you.

Don’t get me wrong, this isn’t a bad benefit and over time, can reap some real dividends. However, your posture and bone density improvements are going to be your primary weighted vest walking benefits.

Running with Weighted Vest Benefits

As you might expect, running with weighted vest benefits are numerous. Depending on your health and fitness goals, these benefits may be very significant.

Increased Strength

Weighted vest movements result in greater strength increases than comparable, unweighted movements. Whether this involves bodyweight movements (like Murph’s 200 push-ups!) or running, the resistance in the vest mimics similarly-weighted movements.

Why is this especially great news? Because a good weighted vest works the vast majority of your body’s muscles. 

Although we generally associate running with lower-body muscles, to maintain that perfect posture we discussed earlier, your upper body needs to chip in. All of these muscles will ultimately be rewarded.

Increased strength goes beyond just physical capabilities; it is a reflection of inner resilience and determination. As we push our limits in the gym or in life, we not only build muscle but also mental toughness. The process of gaining strength requires dedication, consistency, and a willingness to step out of our comfort zones.

Moreover, increased strength can have a ripple effect on other areas of our lives. It can boost self-confidence, improve energy levels, and enhance overall well-being. By prioritizing strength training and challenging ourselves regularly, we are not only sculpting our bodies but also shaping our mindset towards growth and empowerment.

Ultimately, increased strength is about more than being able to lift heavier weights or perform difficult exercises; it is about embodying a mindset of resilience and determination that carries over into all aspects of life. It is an ongoing journey that requires commitment, patience, and a belief in one’s own potential to overcome obstacles and achieve greatness.

Increased VO2 max

As you might have expected, running in a weighted vest does an excellent job of increasing VO2 max or overall oxygen consumption during exercise. Increased VO2 max not only allows you to push longer and harder during your workouts, but can also reduce your risk of diabetes, heart disease and cancer.

A number of studies have confirmed this running with weighted vest benefit to the point that it is practically unquestionable. However, to receive the most VO2-increasing benefits, the vest should be kept under 10 percent of the athlete’s bodyweight.

Increased Sprinting Speed

We don’t really mention sprinting too much when discussing weighted vest workouts, but any type of weighted vest running might be correlated with increased sprinting speed. We can mainly chalk this up to the relationship between increased strength and power from running in the weighted vest. This power can then be channeled into greater velocities when sprinting and faster performances. 

The showdown

There really isn’t a “competition” here since just about anyone can choose to walk or run in a weighted vest and can reap the associated benefits. However, it might be beneficial to look more closely at these benefits relative to each activity to determine which is best for you.

Weighted Vest Walking Benefits vs. Running with Weighted Vest Benefits: For Beginners

For those new to fitness, most types of physical activity will be a little challenging. I would advise against using a vest for just about any type of activity until a baseline level of fitness (which can vary widely from person to person) is established.

Been working out for a few months and ready for a challenge? Even using light weights, any kind of weighted vest activity is hard. What makes this activity especially difficult is the manner in which it shows itself; in most cases, it takes a minute or two to really feel the weight of the vest.

Wearing the vest alone can take some getting used to, particularly in regards to figuring out the most comfortable level of tightness around the chest and back. For these reasons, weighted vest walking is best for beginners.

Weighted Vest Walking Benefits vs. Running with Weighted Vest Benefits: For the Memorial Day Murph crowd

If you don’t know what the Murph workout is, it is a famous CrossFit Hero workout that involves a lot of running and bodyweight exercises. It is performed around the world on Memorial Day each year in honor of Lt. Michael Murphy (the real “Murph”) and all soldiers who have fallen in service to the United States.

The workout suggests that a vest be worn, although I have gone on record advocating against wearing the vest for this workout for most people.

If you have some fitness and, specifically, CrossFit experience and would like to tackle Murph in a vest, you might benefit from doing so. Instead of running the first and second miles, you spend these periods in a focused vested walk, contemplating the coming work (or work just completed) and the heroes’ sacrifices.

In this scenario, you will experience both the weighted vest walking benefits as well as some running with weighted vest benefits that overlap with other, higher-intensity activities (vested pull-ups, push-ups, and air squats).

Even if you remove the vest for bodyweight exercises, these segments, combined with the vested walking portions, will make for an excellent workout.

Weighted Vest Walking Benefits vs. Running with Weighted Vest Benefits: For Advanced Athletes

You might assume that advanced athletes will always benefit more from weighted vest running as opposed to walking. For those who are preparing for high-level competition where weighted vest workouts are likely to be prescribed, vested workouts should definitely be worked into training.

However, to reap the rewards of longer, extended “slow cardio” sessions, an activity like weighted vest trail hiking should be given a long look. The VO2 benefits may not come as “efficiently”. 

…but it is a lot more sustainable to walk for an hour in a weighted vest than to run for 30 minutes in a weighted vest (well…for everyone not named Josh Bridges!)

Certainly throw that vest on for Murph, but don’t discount an excellent vested hike!

Post-game

I know this wasn’t one of our typical throwdowns and it really isn’t prudent to declare a “winner” between these activities. It is better to understand the benefits derived from both and to work both vested walking and running into your training as needed (and where necessary).

If you were looking for a champion to be crowned…my apologies. All of the “real” (non-bro) science linked above just shows too many benefits for each activity!

Want to see a real vs. battle involving a weighted vest? Check out our article on rucks vs. weighted vests. A lot more shots fired in that one!

Conclusion

In conclusion, both weighted vest walking and running with a weighted vest offer unique benefits for improving cardiovascular fitness, strength, and endurance. Walking with a weighted vest is a low-impact activity that can be suitable for individuals of varying fitness levels, while running with a weighted vest provides a higher intensity workout that can help increase speed and overall athletic performance. It is important to consider individual fitness goals and capabilities when choosing between the two activities. Whether you prefer the steady pace of walking or the dynamic challenge of running, incorporating a weighted vest into your routine can enhance your fitness journey. Ultimately, experimenting with both options and listening to your body will help you determine which method works best for you in achieving your fitness goals.