Load-bearing running can exercise a person's muscle endurance, endurance, aerobic capacity and explosive power. You can do it three to five times a week, not too much. In addition to running with load, you can also achieve the training purpose by running stairs and skipping rope. Pay attention to the rhythm and breathing during training, and do what you can according to your own situation.
However, there are some disadvantages to running with heavy load, especially for people who have just started exercising. If you don't pay attention to the method, it is easy to get hurt, such as blindly increasing negative weight, which will increase the possibility of elbow and shoulder injuries accordingly.
Some people like to tie sandbags to their feet. This method is not desirable, it will change a person's normal walking or running posture, and make the exerciser lose his center of gravity, thus causing injury. Therefore, we should achieve the training goal by other methods, starting with the lightest dumbbell and gradually increasing the weight of the dumbbell. Be careful not to shake the dumbbell greatly when running, so as not to cause injuries to wrists, elbows, shoulders and other parts.
When running with dumbbells in your hand, you should start slowly to give your body a time to adapt. In the second process, you should pay attention to your heart rhythm changes. If your heart rate has not changed, it means that you have not achieved the effect of increasing aerobic exercise. If the heart rate increases too fast, you should slow down the running speed or reduce the load appropriately. If you don't think lifting dumbbells is suitable for you, you can carry a backpack and put a few bottles of water or books in it, which can also achieve the purpose of running with load.