Finding the best weighted vest for running can transform your cardio workouts from ordinary to exceptional. The extra weight and added resistance build endurance, burn more calories, and help you become a stronger, faster runner when you shed the vest.
At Fitness Avenue, we've been helping Canadians reach their fitness goals since 2007. We've tested the best weighted vests across thousands of running sessions to identify which models deliver the comfort, stability, and performance runners need for their fitness routine.
Key Takeaways
- Start with 5-10% of your body weight for safe, effective weighted running without risking injury.
- A secure fit matters most for runners—bounce and shifting during strides cause discomfort and throw off your gait.
- Adjustable weight options let you increase resistance as your endurance improves.
- Breathability and ventilation become increasingly important for longer runs and hot weather training.
- Reflective strips provide safety for early morning or evening runners on Canadian roads.
- Quick-release buckles offer convenience for interval training and emergency removal.
Top 5 Best Weighted Vests for Running in Canada
1. AmStaff Adjustable Weighted Vest – Best for Progressive Training
The AmStaff Adjustable Weighted Vest stands out as the top choice for runners seeking long-term strength gains. Available in 36 lb and 65 lb configurations, this adjustable vest grows with you from beginner to advanced weighted running.
Weight Options: 36 lbs (16.3 kg) or 65 lbs (29.5 kg) total weight capacity
Best For: Long-distance runners, rucking enthusiasts, and progressive overload training
Key Running Feature: Removable 2 lb iron weight plates allow precise load customization so that you can add or remove resistance in small increments
The double-robust padding throughout the body and shoulder pads absorbs impact during running, while the Quick Release™ Buckle System, paired with velcro closures, keeps the vest locked in place through every stride. With a 4.9-star rating from 29 reviews, customers consistently praise the great weight distribution that stays secure without bouncing.
Why runners love it: The 2-lb weight increments let you gradually increase the weight you carry without overwhelming your joints. Start light, build your base, then progressively add weight as your running economy improves.
2. AmStaff Fitness Weighted Vest – Best Overall for Runners
The AmStaff Fitness Weighted Vest earns our top overall recommendation for runners thanks to its lightweight design, exceptional fit across various body types, and runner-specific features. Available in a wide weight range from 6 lbs to 30 lbs, this vest covers the ideal range of motion needs for running.
Weight Options: Choose from 6 to 30 lb (2.7–13.6 kg) across ten different weight levels.
Best For: Daily runners, beginners, women runners, and anyone prioritizing comfort
Key Running Feature: Reflective strips for visibility during early morning or evening runs
This vest features a ventilated design with breathable mesh that manages sweat during longer runs. The adjustable straps create balanced, even weight distribution across your torso, and the dual-strap design provides a snug fit that prevents the annoying bounce that plagues many other weight vests during running.
Specifications:
- Dimensions: 16 x 17.5 inches (40 x 44.5 cm)
- Material: Nylon and polyester blend with water-resistant coating
- Available colours: Black and Pink
With 153 reviews and a 4.9-star rating, this durable vest consistently receives praise for comfort during extended wear. One verified buyer noted the vest "fits comfortably and doesn't shift when running."
Perfect if you're: Looking for a lightweight, comfortable vest style you can wear for runs of any distance without adjusting mid-stride.
3. AmStaff Tactical Weighted Vest Quick Release – Best for Interval Training
The AmStaff Tactical Weighted Vest Quick Release delivers rapid-transition capabilities that interval runners and HIIT enthusiasts need. The quick-release buckles allow you to remove the vest in seconds between sprint sets—perfect for box jumps and other explosive movements.
Weight Options: Carrier only (2 lbs base), 9 lbs, 13 lbs, 19 lbs, or 29 lbs total configurations
Best For: Sprint intervals, fartlek training, HIIT running workouts, and tempo runs
Key Running Feature: Quick-release buckles for instant vest removal during interval recovery periods
Built from water-resistant nylon fabric, this tactical vest handles sweat and wet weather conditions common in Canadian training. The yoke shoulder pads reduce friction during high-rep running movements, while adjustable shoulder straps create a snug, body-hugging fit.
The vest includes advanced airflow channels and aerospace mesh fabric for breathability during intense efforts. The plate-carrier design accepts front- and back-weight vest plates, providing weight distribution that maintains proper running posture.
With 15 reviews and a 4.8-star rating, runners appreciate the vest's fit. During a tactical fitness training session, one customer noted, "The vest fits well and is snug to my body."
Ideal for: Runners who incorporate speed work, tempo runs, or mixed training sessions where quick on/off capability matters.
4. AmStaff Fitness Tactical Weighted Vest – Best for Trail Running and CrossFit Workouts
The AmStaff Fitness Tactical Weighted Vest combines durability with versatility for runners who tackle varied terrain and mixed-modality bodyweight workouts. Built for demanding conditions, this vest handles everything from muddy trail runs to CrossFit workouts and pull-ups.
Weight Options: 10 lb, 14 lb, 20 lb, or 30 lb configurations with a 3 lb carrier base
Best For: Trail runners, CrossFit athletes, obstacle course racers, and outdoor endurance training
Key Running Feature: Durable 600D Oxford fabric with reinforced stitching withstands rugged outdoor conditions
The tactical design includes padded shoulder straps for stability and a built-in mesh pocket for your phone, keys, or energy gels. Multiple colour options (Green, Black, Multicam Green, Multicam Black) offer visibility or camouflage depending on your preference.
Weight plate options include:
- 3.5 lb plates (pair)
- 5.5 lb plates (pair)
- 8.5 lb plates (pair)
- 13.5 lb plates (pair)
Customers rate this vest highly for mixed resistance training. One verified reviewer wrote: "This vest is awesome! Great quality. Fits perfectly. Vest does not move around during WODs or running."
Best for: Athletes who run trails, compete in CrossFit, or need one vest that handles any workout environment, including push-ups and bodyweight exercises.
5.AmStaff Fitness Adjustable Weighted Vest – Best for Simple Yet Efficient Setups
The AmStaff Fitness Adjustable Weighted Vest delivers simple, effective resistance training at an accessible price point. For runners new to weighted training or those who prefer lighter loads, this vest adds controlled resistance without limiting mobility or overwhelming your joints.
Weight Options: 4-10 lbs (4 lb base + six 1 lb removable bags) or 11-20 lbs (11 lb base + six 1.5 lb removable bags)
Best For: Beginners, casual runners, budget-conscious athletes, and those who prefer lighter resistance
Key Running Feature: Reflective strips for visibility during early morning or evening runs, plus front and back pockets for essentials
The contoured ergonomic design sits close to your torso for balanced weight distribution and unrestricted movement during your stride. Six removable iron sand bags let you adjust the load precisely—start light and add resistance gradually as your conditioning improves.
Specifications:
- Colours: Black and Pink
- 4-10 lb vest: 4 lb base weight, six 1 lb iron sand bags
- 11-20 lb vest: 11 lb base weight, six 1.5 lb iron sand bags
- Features: Reflective strips, front and back storage pockets
Ideal for: Runners easing into weighted training, those who want affordable adjustable resistance, or anyone looking for a lightweight vest that won't break the bank. The progressive weight system ensures you can gradually increase intensity as your fitness improves.
What Features Make the Best Weighted Vest Good for Running?
Not all weighted vests suit running. The repetitive impact and continuous range of motion of running demand specific design features that walking or lifting vests may lack.
Secure Fit and Minimal Bounce
Bouncing is the number one complaint runners have about most weight vests. Each stride creates vertical force, and poorly designed vests amplify this into an uncomfortable up-and-down motion that disrupts your gait and causes chafing.
Look for vests with multiple adjustment points—shoulder straps, side straps, and chest buckles—that let you cinch the adjustable vest tight against your body. The AmStaff vests use dual-strap systems and tensional bands specifically to eliminate bounce during running.
Breathability and Ventilation
Running generates significant body heat and sweat. Vests with mesh panels, airflow channels, and moisture-wicking materials keep you cooler and more comfortable during longer runs.
Water-resistant materials also help in two ways: they prevent sweat from soaking into the vest's padding, and they protect against Canadian rain during outdoor training.
Weight Distribution and Balance
Proper weight distribution maintains your natural running posture. The best weighted vests position weight evenly across your front and back, keeping your centre of gravity aligned.
Uneven loading—whether front-heavy or rear-heavy—forces compensatory movements that waste energy and may lead to muscle imbalances or injury over time.
Adjustable Weight Options
Progressive weighted training requires adjustable weight capabilities. Research suggests that 5-10% of body weight works best for running, though this varies with experience and training goals.
Vests with removable weights (like 2 lb blocks or weight plates) allow you to:
- Start light and build gradually.
- Adjust based on run distance or intensity
- Fine-tune loading for specific training phases
Reflective Strips for Safety
Canadian runners often train in low-light conditions—early mornings, winter evenings, or overcast days. Reflective strips increase visibility to drivers and other pedestrians.
The AmStaff Fitness Weighted Vest includes built-in reflective strips specifically for this purpose.
Lightweight Construction and Weight Capacity
The vest itself (without added weight) should be as light as possible while offering appropriate weight capacity for your fitness level. Heavy base carriers add unnecessary resistance and bulk that don't contribute to your training goals.
Most quality running vests use nylon, polyester, or mesh materials that provide durability without excessive weight. The AmStaff Fitness Weighted Vest carrier weighs just a few pounds before adding weight plates, maximizing the ratio of useful resistance to dead weight.
Quick-Release Mechanisms
For runners who train alone or incorporate interval work, quick-release buckles provide an important safety and convenience feature. Being able to shed the vest instantly—whether for recovery periods or in case of distress—adds peace of mind during solo training sessions.
The tactical vests in our collection feature quick-release systems that remain secure during movement but can be removed immediately when needed.
How Do You Start Running with a Weighted Vest Safely?
Starting weighted running requires patience and progression. Your body needs time to adapt to the increased load on joints, muscles, and cardiovascular fitness.
- Week 1-2: Walk before you run. Begin with weighted walks of 15-20 minutes using 5% of your body weight. This allows connective tissues to adapt to the added resistance.
- Week 3-4: Add short run intervals. Incorporate 1-2 minute running intervals into your weighted walks. Keep the same weight and gradually increase running duration.
- Week 5+: Progress to full runs. Once comfortable with intervals, attempt full weighted runs at an easy pace. Start with your shortest typical run distance and build from there.
Research supports this gradual approach. The Journal of Strength and Conditioning Research study revealed that running ability stayed consistent with a 5% body-weight vest but declined at a 10% load among runners lacking prior adaptation.
Always listen to your body. Joint pain, excessive fatigue, or form breakdown indicate you need to reduce weight or duration.
What Mistakes Should You Avoid When Running with a Weighted Vest?
Weighted running amplifies the impact forces your body absorbs with each stride. Avoiding common mistakes protects your joints and ensures you gain benefits rather than injuries.
Starting with Too Much Weight
Many runners add extra weight too soon. Begin with 5-10% of your body weight maximum—for a 150 lb runner, that's 7.5-15 lbs. Your cardiovascular fitness adapts faster than your joints and connective tissues, so even if you feel ready to take on added weight, progress gradually.
Running Too Fast
Adding weight should slow you down initially. Trying to maintain your normal pace with added resistance forces compensatory movements that strain muscles and joints. Accept the slower pace during adaptation and let speed return naturally.
Poor Vest Fit
A loose vest bounces and shifts, causing chafing and disrupting your running form. Take time to adjust all straps and buckles before each run. The vest should feel snug but not restrictive to breathing.
Skipping Warm-Up
Cold muscles and tendons under increased load are at risk of injury. Weighted running demands a proper warm-up—5-10 minutes of easy walking or jogging before adding intensity.
Ignoring Pain
Some discomfort during adaptation is normal, but sharp or persistent pain signals a problem. Stop if you experience joint pain in the knees, ankles, or hips. The extra weight from weighted running stresses these joints more than regular running.
Neglecting Recovery
Weighted running creates additional muscle damage and joint stress compared to regular running. Your body needs adequate recovery time between weighted sessions. Most runners should limit weighted runs to 2-3 times per week, with regular unweighted runs in between.
Sleep, nutrition, and easy movement on rest days support the adaptation process. Rushing recovery can lead to overuse injuries that sideline your endurance training for weeks.
When Is the Best Time to Use a Weighted Vest for Running?
Strategic timing maximizes weighted running benefits while minimizing injury risk.
- During base-building phases, Low-intensity weighted runs build aerobic capacity, and strength training benefits are achieved simultaneously without the stress of high-speed training.
- On easy run days, adding light weight to recovery runs increases training stimulus without the impact of speed work.
- For short runs: Weighted running works best for runs under 45 minutes. Longer, weighted efforts accumulate fatigue that may compromise the benefits for form and bone density.
- Not before races: Remove the vest for race-week training. Your body needs to adapt to running unweighted before competition.
- Not during speed work: High-speed intervals with added weight dramatically increase the risk of injury. Keep sprint and tempo work unweighted.
Research from the Sports Performance Research Institute New Zealand found that wearing a weighted vest during warm-up strides (not the main workout) improved running economy by 6% and peak running speed by 2.9%. This suggests that strategic vest use during preparation, rather than primary training, may offer the greatest performance benefits.
FAQs
Is it good to run with a weighted vest?
Running with a weighted vest provides legitimate training benefits when used correctly. Research shows that weighted vest training can improve running speed, increase calorie expenditure, and build muscular endurance for both strength training and cardiovascular fitness.
A 2022 systematic review examining 11 studies found that weighted vest sprint training improved sprint times when loads equalled approximately 6-19% of body weight. The added resistance forces your muscles to generate more power, which translates into improved performance when the weight is removed.
The cardiovascular benefits are also well-documented. Extra weight makes the heart pump more vigorously, thereby improving cardiovascular capacity over time. Studies show a 10-15% increase in calorie burn during weighted running compared to unweighted running at the same pace.
However, wearing a weighted vest for running isn't for everyone. Individuals with joint pain, heart conditions, or balance concerns should speak with a healthcare professional before beginning. Begin conservatively and prioritize proper form over speed or distance.
How heavy should a weighted vest be for running?
For running, how much weight you use depends on your experience level. Most experts recommend a load of 5-10% of your body weight as effective and safe. This percentage provides meaningful resistance without dramatically altering your gait mechanics or overloading your joints.
Here's a quick reference based on body weight:
|
Body Weight |
5% Weight |
10% Weight |
|---|---|---|
|
120 lbs (54 kg) |
6 lbs (2.7 kg) |
12 lbs (5.4 kg) |
|
150 lbs (68 kg) |
7.5 lbs (3.4 kg) |
15 lbs (6.8 kg) |
|
180 lbs (82 kg) |
9 lbs (4.1 kg) |
18 lbs (8.2 kg) |
|
200 lbs (91 kg) |
10 lbs (4.5 kg) |
20 lbs (9.1 kg) |
Beginners should start at the lower end (5%) and progress over weeks. Experienced runners may work up to 10% for specific training blocks. Selecting an appropriate vest weight requires considering your fitness experience and the goals of your training program.
For longer runs exceeding 30 minutes, lighter loads in the 5-7% range reduce accumulated stress. Shorter runs and intervals can handle weights closer to 10%.
The AmStaff Fitness Weighted Vest, with its 6-30 lb weight range, accommodates most runners.
On A Final Note
Choosing the right weighted vest for running comes down to matching features to your training style. The AmStaff Fitness Weighted Vest works best for most runners thanks to its comfort, reflective strips, and ideal weight range for various body types. Runners focused on progressive overload should consider the AmStaff Adjustable Weighted Vest, which offers 2 lb increments and a higher weight capacity.
For interval training with box jumps and sprint work, the Quick Release Tactical Vest enables rapid transitions. Trail runners and CrossFit athletes benefit from the AmStaff Fitness Tactical Weighted Vest's durability.
Browse our complete weighted vest collection to find your perfect match, or explore our bodyweight training equipment and weight options to build your complete home training setup for pull-ups, push-ups, and other bodyweight exercises.
Ready to take your running to the next level? Visit Fitness Avenue for fast shipping across Canada and expert support for all your fitness equipment needs.
Citations:
[1] https://pubmed.ncbi.nlm.nih.gov/22266642/
[2] https://pubmed.ncbi.nlm.nih.gov/24462560/
