DUREZA

RUNNING WITH WEIGHTS


Well, running with extra weight, either in the legs, or on our backs or even in our hands always entails a methodology very own;

1) I advise you against careering extra weight on the legs / ankles because there is quite a burden in terms of damaging the tendons, groin, knees and hip itself.

2) On the back / backpack in the race, use only up to 10% of the weight of the athlete, p / ex. º if you weigh 80 kg should only carry up to 8kg of extra weight in the backpack.

3) In the hands, the human body is already accustomed to running motion with light weights in your hands, whether of spears, shields, hunting, cooking, etc. .., then, up to a maximum of 2kg in each hand .. . acceptable, but (a big BUT) very carefully;

a) Personally after age 30 and advise a maximum of 1.5 Kg per hand (2x1, 5 kg), more than sufficient to achieve desired muscle development.

b) Remain (mainly) at a pace that promotes aerobic level and up to about 85% of Max HR Always very calm and targeting the respiratory control.

c) Do periodically some random arms movements to relieve the muscles and improve blood circulation.

d) Control of posture (due to overloading of the spine).

e) Avoid running more than 15 km with Maximum Load (2x1, 5kg) (in this case only one workout at this kind of distance per week), and up to 20-25 km with the remaining weights (2x0, 5kg).

f) Always do stretching and abdominal complement and prevent injuries-because agility is somewhat compromised (the body is kind of "stiff" due to the ongoing effort with extra charge).

Running with weights (in the hands) makes the basic defense position –BOXING- sound like "a job for children."

There is a strengthening / muscle growth and structural reinforce due to strong stimuli, both at the shoulders, trapeziums, arms, abs and core in general, back-dorsal, and is a natural strength-work for the legs. It moves and implies with everything in your body!

Every structure, muscle, nervous and skeletal, is required to perform this type of exercise.

It is necessary to take into account, weight and measure and not exaggerate. Exaggerating these labors is synonymous to injuries and on the spine or knees.

Certainly there will be critical voices against this practice (running with weights), however, each case is different and every person is ONE diferent person, so, what is good for me (with clear gains and recognized advantages) may be the death / injury of others.