How to Run With Weight Sleds
Sports and fitness enthusiasts use weighted sleds to improve power and strength. Speed-based athletes can use sleds to increase power, acceleration and sprint speed. Running with weighted sleds primarily works the calves, quadriceps, hip flexors and glutes while engaging the core and postural muscles. Sled workouts can be tailored to meet the demands of the training session and the capabilities of the athlete.
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Instructions
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Choose your sled. Sleds come in a range of shapes and sizes. A simple, lightweight sled with two "runners" will be versatile enough to perform a number of workouts. The type of harness is of more importance. Most sleds offer a simple belt harness, adequate for sled runs using a low amount of weight. If your goal is to improve power and acceleration, choose a full-body harness -- allowing you to distribute the weight across your shoulders, chest and waist.
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Add weight discs to the sled. Choose a weight depending on your specific goal and your personal fitness level. To improve power and acceleration, select a higher amount of weight than you would for top-speed workouts. Elite Sports Performance suggests the weighted sled should be no more than 10 percent of your body weight when training for top-speed.
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Fasten the harness securely over your shoulders and around your waist. Before running, walk away from the sled until the rope is taught -- preventing a jerking motion when you start.
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Perform sprints between 50 meters and 100 meters long when trying to enhance top speed. Accelerate gradually, aiming to hit top-speed at about 20 to 30 meters through each run. Rest for at least 5 minutes between sprints -- this is a physically demanding exercise.
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Perform short, explosive sprints, known as "dashes," to improve acceleration. These should be between 20 meters and 50 meters, at between 75 percent and 95 percent of your maximum effort. Rest for 3 to 5 minutes between sets, aiming to complete between four and eight dashes, depending on your capability and goal.
When using blocks, place the sled to one side to prevent it from colliding with the blocks as it passes.
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Tips & Warnings
Make sure the track is clear before running with weighted sleds.
Do not decelerate too quickly as the sled can continue sliding and cause injury.
Consult with your doctor or physician before significantly altering your exercise habits.
References
Resources
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