Carry the Load - Weighted Vests

At 48 (as of last Sunday), I'm not trying to medal races, rarely race at all actually, and I'm not trying to prove anything to anyone except myself. I run to stay in shape, clear my head, and push myself out of the comfort of being lazy. Because if we are honest, I’ve found that it’s really easy to get comfortable and let things slide, but eventually that lifestyle will catch up to us. Every now and then, maybe once every week or two, I’ll grab my weighted vest to up the challenge that day. Not every run of course. It's a reminder of the badge I have on my water bottle says, "comfort is a lie."

On vest run day I make my way out to the garage; take my hat, sunglasses, and headphones off in prep of putting the vest on. My vest isn't an Amazon special; it looks like a tactical vest. It has four different Velcro straps that really get you locked in, and two straps on the shoulders to adjust how it sits on you. After locking in, I put all my gear back on to head out. Some extra weight doesn’t sound like a big deal, but a mile in, your legs, core, even your posture start having a quiet debate with you. All of your body has to work a little harder. I actually like that. The advantage of the vest I wear is on flat sections where I can pick up the pace, I tighten the waist strap a little to keep bouncing at bay. When I start uphill, I loosen the waist strap to allow heavier breathing without restriction. It forces you to pay attention to your body in a way you normally wouldn’t, and I’ve come to almost be addicted to it.

I notice it builds a special kind of strength. Not gym strength, not “look at me” strength; more like durability and mental strength. Hills feel more manageable. Long runs feel like my legs are up to the task. When I run without the vest and go back to a normal run, there’s a short window where I actually feel lighter—like I dropped weight… because technically, I did.

There’s the obvious cardio benefit of vest running. My breathing gets heavy faster with the vest on, even though my pace is slower. It’s a reminder that effort matters. At my age, I’m less interested in how fast I’m going and more interested in how strong I feel doing it.

I will say that I absolutely love the mental side to it. Strapping on the vest is a decision that says, “Alright, today we’re pushing harder!” It’s a reminder that I am in control of how hard I push and how willing I am to challenge myself. And that tends to carry over into the rest of the day, week, and frankly just my mindset on the daily.

That said, I don’t overdo it. I've found a weight for the vest I enjoy, and I don’t use it on back-to-back runs. My body has its limits, and I’ve learned to listen. This isn’t about grinding yourself down and beating myself up; it’s about adding just enough challenge to keep things interesting.

Weighted vest running is a choice I make. It’s a tool I pull off the shelf when I want to push things a bit harder. It's a simple choice to help me stay stronger; mentally, physically, and frankly spiritually.

A Few Benefits of Vest Training

1. Builds Strength
Not necessarily visual strength, but useful strength. Your legs, core, and stabilizers all get pushed as you run or walk. Every step becomes a resistance exercise, and over time you feel sturdier, not just fitter.

2. Boosts Endurance
Your body has to work harder, which means your heart and lungs get stronger quicker. Take the vest off, and normal runs feel easier. Not for long; but for a moment they do feel easier.

3. Higher Calorie Burn in A Shorter Period
Same routine, just more effort. If you’re trying to get more out of limited workout windows, this is one of the simplest upgrades you can make. You'll be pleasantly surprised at the increased calorie burn adding a vest gives you.

4. Tests Mental Toughness
There’s something about choosing to make a run harder on purpose. It shows discipline in a practical way. When things get uncomfortable in life or on a different run or challenge, you've built that mental edge to get you through the challenges.

Disclaimer: Weighted vest running adds extra stress to your joints and muscles, so it’s important to start light (around 5–10% of your body weight) and use it only occasionally. Maintain good form, avoid using it on every run, and consult a healthcare professional if you have any existing injuries or concerns.