Walking and running are two of the most popular ways to stay fit. They’re simple, accessible, and require little to no equipment. But many people wonder if adding ankle weights could make these activities even more effective. The idea is tempting strap on some extra weight, and suddenly every step should burn more calories, right?
The answer is a bit more nuanced. Ankle weights can enhance walking workouts, but their use during running is often discouraged. For beginners curious about effectiveness, Do Ankle Weights Really Work? is a common question, and the truth depends on the type of activity and how much resistance you’re adding. Used carefully, ankle weights can make walking more challenging, but running with them comes with risks.
How Ankle Weights Affect Walking
Walking is low impact, which makes it a great match for ankle weights. The added resistance forces your muscles to work harder with each step, leading to:
Increased calorie burn
Greater activation of the glutes, hamstrings, and calves
More efficient toning of the legs and hips
For people who want to make their daily walks more effective without turning them into intense workouts, ankle weights provide just the right boost. Even a short 20–30 minute walk can feel more challenging with 1–2 lbs strapped to each ankle.
The Benefits of Walking with Ankle Weights
Better Calorie Expenditure – Walking with ankle weights increases the intensity, which helps support weight management.
Lower Body Strength – Muscles in the thighs and glutes are more engaged.
Improved Endurance – Over time, carrying added resistance helps build stamina.
Convenient Resistance Training – Perfect for people who don’t have time for gym workouts.
This makes ankle weights a simple tool for upgrading daily walks into strength-and-cardio sessions.
Should You Use Ankle Weights While Running?
Running is a high-impact activity, and adding ankle weights changes your natural stride. This extra stress can increase the risk of injuries in the knees, hips, and ankles. Instead of boosting results, running with ankle weights may cause:
Joint strain
Muscle imbalances
Overuse injuries
Changes in running form
Because of these risks, most trainers recommend avoiding ankle weights for running. If you want to make your runs more challenging, alternatives like weighted vests or interval training are safer choices.
Safer Alternatives for Runners
If you’re a runner looking for extra intensity, consider:
Weighted Vests – Evenly distribute resistance across the body.
Hill Running – Natural resistance from incline training.
Interval Training – Alternating sprints with recovery periods.
Strength Training – Building lower body strength outside of running sessions.
These methods improve performance without putting dangerous strain on the joints.
Safety Tips for Walking with Ankle Weights
If you plan to add ankle weights to your walks, keep these tips in mind:
Start Light – Use 1–2 lbs per ankle; heavy weights can cause strain.
Limit Duration – Add them for short periods, not the entire walk.
Focus on Form – Walk with steady posture and avoid dragging your feet.
Warm Up and Cool Down – Prepare your muscles before adding resistance.
Increase Gradually – Build up over time as your body adapts.
This approach ensures you get benefits without unnecessary risk.
Common Beginner Mistakes
Many people overestimate what ankle weights can do. A few mistakes to avoid include:
Wearing weights during all-day activities
Using them for high-impact sports
Going too heavy too quickly
Expecting them to replace cardio or strength training
Ankle weights are a supplement, not a substitute. They should complement your workout, not become the only focus.
Who Should Try Ankle Weights?
Beginners who want to make walking more effective
People focused on toning the lower body
Those short on time who want extra calorie burn in daily movement
Anyone needing a portable, affordable fitness tool
They’re not recommended for people with knee, hip, or ankle issues, or for runners who already put high stress on their joints.
Final Verdict: Do Ankle Weights Work for Walking and Running?
Yes, ankle weights can work for walking, making it more effective for calorie burn, muscle activation, and endurance. However, they are not recommended for running due to the increased risk of injury and impact on form.
If your goal is to burn calories and build strength, walking with ankle weights is a safe and effective option when used properly. For runners, stick to alternatives like weighted vests, incline training, or strength workouts. That way, you get the benefits of added resistance without compromising joint health.
