How to Jog With Hand Weights

Jogging is a simple, effective exercise, but adding hand weights makes this practice even more beneficial. By carrying hand weights while you jog, you may be increasing your speed, correcting muscular imbalances, and increasing muscular strength, muscle tone and cardiovascular endurance. Choose a lighter hand weight at first so you can work up to a weight that is comfortable and won't be too taxing on your muscles.

Things You'll Need

  • Hand weights
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Instructions

    • 1

      Start with light dumbbells. Purchase a changeable set of dumbbells, or simply start out with two 5 lb. dumbbells. Make sure you purchase dumbbells that will be easy to carry, such as those with a soft, rubber coating and/or grip grooves.

    • 2

      Practice holding the dumbbells with your wrist in a neutral position. Do not bend your wrists up, down or in any other direction that feels unnatural and begins to hurt after a prolonged period of time.

    • 3

      Start at a slower pace than you normally jog. If you jog slowly, begin with a brisk walk for the first week.

    • 4

      Hold the dumbbells in your hands and jog slowly or walk briskly. Use the same motions you would use when jogging normally. Pump your hands forward and backward in a controlled fashion. The extra weight may tempt you to swing your arms more violently than necessary.

    • 5

      Consider wrist or ankle strap-on weights if you find that your hands or wrists hurt from holding the dumbbells. These weights attach by Velcro around your wrists or ankles so that you do not have to hold onto the weight.

    • 6

      Increase your speed and distance gradually every week. Make sure to take ample time off in between jogs to analyze how your body is responding to the added weight. Once in awhile, jog without the weights and enjoy an increase in speed and agility.