How Fast Can I Run a 5K Wearing a 20KG VEST?!

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Created by Tyler Shaw:
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[@MarkLewisfitness]

105kg parkrun? Hold my beer 😂 Great vid guys - always surprising what a bit of extra bulk does to moving the body around.

[@markphilpottultra]

You just make sure Nixon doesn't put on any extra kgs 🙂

[@MarkLewisfitness]

@@markphilpottultra he’s tiny, a few grams would do him in 😂

[@Emiljon]

I thought of you and Nick Bare when the challenge was thrown down.

[@hs14NZ]

Was just figuring out a way to try and tag you

[@TriathlonDan]

Really interesting Joe, I was surprised at how much slower you were. I've been from 127kg to 78kg and I'm currently 100kg, it's always been hard to gauge the improvements which are a result of weight and which are a result of fitness but something like this removes most of the guesswork. I've ran 19:00 at 78kg but also 19:40 at 90kg, as well as my 70.3 runs being the best when I was 88-90kg, so many variables within that though. If anything at all, this gives me motivation and re-assurance that it does make a tangible difference, I just always find it hard to find how to talk about weight and performance on the internet as so many people do struggle with it and the "if I just lost another xKG I'd be better" is often damaging. Thanks for the video!

[@user-ur5vw1gi4v]

The real question here is : You were 88kg but how much fat/muscle ratio compared to 78kg. In your case at 120kg you could wear a lot more muscles especially by working out at your weight. In the case of Joe, he is wearing +20kg without any substantial amount of muscle which would mean +20kg of pure fat. That's the reason why we see different body types in various sports.

[@user-ur5vw1gi4v]

Also there's a floor : You ran 19:00 at 78kg and 19:40 at 90kg I'm not surprised at all : Running at this pace is not taxing on the Vo2max which means muscle training is enough to get to these chronos. However I really doubt you could run 15:00 at 90kg your weight would outweigh your Vo2max that's why we got the runner body type (skinny) at really high paces.

[@JohnButler-iq8rl]

I have to say the depth of this guys abilities are phenomenal----15minute 5k runner at nearly 80kg----and still holding the record for a 12 hour time trial-----wow!.

[@3WalkingPoles]

As over 100 kg age grouper, I was saying it for years - there should be categories based on weight, not age. Thanks Joe for providing the argument to support it. 😀 Can we expect more "Joe does science" episodes?

[@rogerc23]

They have weight categories in some triathlon races in Thailand and other parts of Asia.

[@3WalkingPoles]

​@@rogerc23, didn't know. I was joking, but it's interesting. It must make more sense in warmer climate.

[@neillgowans4350]

As someone with bulging discs at 112kg and formally taking triathlon seriously between 68-90kg at different periods in my life the category in the US was called Clydesdale. The category in the UK was/is called train harder, lose weight or find another sport. 😂

[@awxuh]

Just eat less

[@markcameron3]

25% extra weight added almost 25% extra time then 💪 Would be interesting to know if someone trained constantly with that extra weight and then stripped it off on race day

[@a.vanbuuren7484]

50f here. started running 2 years ago with extreme hypermobility, stage 2 heart failure and at.. wait for it ...152 kilo! After a year of consistant low key training and an initial 20k weight loss before i could even run a 5k -- 56 minutes! It took longer for me to run it, then it would have for me to walk it! lol. I am now at 103 and run a 5k 3 or 4 times a month. But I have been stalled at 39 minutes for months now. Clearly this is the part where its crystal clear its no longer just about weight..but about muscle mass. watching the struggle to even lift the vest knowing i weight more than 2 of those... phew ... made me lowkey embaressed..but mostly super proud and inspired! 5k in 20 minutes?... ahhh #goals.

[@ActiveIdeas]

Great video, lovely meeting you all and it’s fair to say you SMOKED me in the 5km 😬 Rolling in at 6:56/mi pace, I ain’t ever gunna live this one down 🤣

[@HIPPO-TriathlonChannel]

From someone who has weighed 95kg for most of the last 10 years and trained consistently with 20/25kg your run balances out with my theory. I do 2km without the extra weight around 7:30 and with the extra weight around 9:00. Which works at 45 secs per km. I’ve noticed that it’s similar throughout with different people, but this is with people who train and are used to the extra weight and conditioning of carrying weight

[@nigeburgess5950]

It’s not exactly a 105kg version as this is 💯 extra ‘dead’ weight. Where is a 105lg joe would also be a carrying additional somewhat slightly useful weight too.. so not exactly relative.

[@pintspiesandpbs3198]

Joe, you are a nutter! I'd imagine the biggest problem with the weight vest is it restricting the breathing if you have it on quite tight!

[@davidbale3734]

Excellent Video, As a bigger guy, 6’3” and 115kg, I’m looking to lose 20kg before IM Wales in Sept 🤞🤞this has definitely motivated me to get it done, thanks Joe

[@bonn1771]

this was just amazing Joe this just shows me how i need to lose that vest and i be back to normal

[@peterking9139]

Great vid, really interesting to see the weight effect. As you said it’s “static” dead weight. Same again on the bike for some hill reps??

[@markphilpottultra]

Interesting video....some observations. Because of your personal elite level conditioning, your efficient running technique, and obvious superiority cardiovascular conditioning there is no chance a "joe average" 100kg bloke would get anywhere near that time. Having recently dropped from 100kg to 92kg I can confirm that dropping that weight helps enormously in all facets of running, including strength work, interval sessions, and mobility training.

[@Yurkevich22]

exactly - if it's 2.5 seconds per kilo per km for him as a pro athlete, it can easily be double or triple that for an average guy.

[@B1gC4st]

I was much younger and much stronger, but used to train with a 10kg vest for awhile. Was a fun training aid. Wasn't a triathlete at the time and was in school to become an Army Officer.

[@paulegan3860]

Such a good watch! Loved it .. cheers Joe 🎉😊

[@3176matthew]

Think the biggest controversy was the additional weight of the chap with the bottles hanging off his body 😂 Great video again Joe

[@toddkearney6464]

This video sparks some good discussion. Could you ask Ryan Hall (former U.S. 1/2 marathon record holder at around 61 kg and currently carrying significantly more muscle being over 80kg) what kind of numbers he calculates based on the extra mass?

[@carloshurtado6130]

The hoodie throw on the park light 😂😂😂🔥

[@benbwaite9858]

Need to try this 😆 I'm about 85kg so only need 15kg, normally run around 17mins for a 5k

[@HIPPO-TriathlonChannel]

I’d be interested in your results if you put 20kg on. I have theory. I would say you would run around 21 mins

[@JamesAD90]

The transformation to pro Crossfitter is nearly complete!

[@christopherbailey8447]

Same weight as me. 100kg on the dot at 5ft10. And i managed 18:00 on the 5k. Would be interested what i could do if i lost even 10kg

[@ofireyal1977]

What was the brand of the weight vest please? Did you feel it did not impact your gait too much?

[@maryskelcher8979]

20kg? Now that's a great Xmas 😂😂😂

[@AshRolls]

Alternative vid title - How to easily injure yourself! 😂

[@sylvainbauge]

Impressive, very impressive. I'm also the same height and weight as Joe but never in the world could I run a sub-20 5K with an extra 20kg. My PB is 18:20.

[@y3_38]

Great workout for the legs as well, after that when you run you fly

[@_J.F_]

You've got to admire the fella who turned up for a 5K run with a hydration vest and a couple of water bottles and then seemed to not even make it to the finish line.

[@davidhaywood8961]

That's interesting the difference. I've lost about 25kg-30kg over the last few years. Be interesting to wear it again. My pb at parkrun is 19.21 as a 85kg runner.

[@chrisandrade5122]

Curious to see power. My running buddy is 25kg lighter than me and averages 50W less on the same run. We recently raced a marathon at similar average power ~190W and she finished 40 min faster.

[@joewilliams3358]

Currently weigh 103kg and have two (very slow) 70.3’s under my belt. Ironman on the horizon - this puts in perspective that a) I’ve got it a bit tough 😂 and b) I could lose a bit haha

[@Michy.running]

Epic idea... Although, it would be interesting to see how you do after training with the weight for 2 or 3 weeks. Get your legs used to the extra weight! Then after a day to recover do it again without the weight. see how the times compare.

[@willishuang3660]

Running dog was the real hero!

[@71Darkone]

Awesome effort…💪🏾

[@senanmcdonnell2081]

Bro casually has an M5

[@woodee8948]

What about the effect on the bike?

[@llanterme2]

Why has the one dude got a hydration vest on for 5km 🤔

[@anakinpm]

Sorry but weight categories are bullshit. If you are a big guy, just adapt your expectations or change sports. Maybe instead of being a climber you would be better in track cycling. It's like asking for height categories in basketball

[@Omar90900]

Where to perches this jacket ??

[@mariuspopovici4296]

Height is probably also a factor... If you're 1.95m and weigh 100kg you probably have an advantage over someone who weighs the same at 1.80. Muscle mass or % body fat probably favors the taller guy

[@Iron_DD]

As 100kg+ I'm a big believer in weight categories over age groups!

[@hellotiger99]

Pre-workout redbull? I had to check I wasn't watching a Kristian training vlog

[@akdrn3624]

making 5k/100kg test for me pretty easy, I just have to bring my phone

[@discreetknight]

Legend 😅

[@TheChrisp1231]

Cool video .

[@everydaytriathlete]

I see a challenge with Mark Lewis happening

[@marioswanepoel9221]

If a guy reverses into his parking then you know🙈🙈

[@sinancetinkaya]

Why did that selfie stick guy dress up like he was going to run an ultra marathon?

[@VincentBrazil]

Goodbye knees

[@Visablehand]

Next test is doing a hilly 5k with weight on. That is where you really feel it.

[@tobin1677]

For all the Americans that works out to roughly 1 second per pound, which is real easy math. Also that 100kg challenge is gonna get the likes of Mark Lewis on the list lol

[@eldustino100]

Mark Lewis youtuber is quick 18 minutes something 6.6 tall

[@noelmulkey0]

Ok now swim in it Joe

[@infovidasupps8640]

Easily sub 19 with carbon shoes super impressive

[@larrylem3582]

It would have been sad if you ended up injuring a knee with this experiment being that the added weight was so large.

[@stevenweir4204]

Would love to see this repeated with 1kg ankle weights 😅

[@noelmulkey0]

I’ve never ever seen you wear a hat 1:34

[@dananderson1593]

I've ran 17:44 for 5km at 100+kg.

[@ZMills]

I need to lose some muscle mass I be way fast run 20 min 5k at 205 lbs

[@Rob_Sausage]

What does the W stand for in BMW?

[@leegmann2282]

In other words, more muscle, less fat makes for faster running times.

[@fuzzy1237]

I regularly run with an extra 20 kg Sadly it’s permanent

[@antisha82]

Before watching video I reckon he can go under 20 minutes, let's see

[@alisonwilks302]

❤❤❤❤❤❤❤❤❤❤❤

[@richardallgire6307]

Not the best idea for your joints!!

[@markaskew2594]

Great clip very interesting. Shame about the music.

[@mattbridges4223]

78+20 = 105, joe math 😂

[@willcooper8574]

At the start he said it’s a 25kg vest

[@FreemasonV8]

using a hydration vest on a 5k….

[@TheNorthernTriGuy]

I did a 18:53 at 105kg

[@fraser1237]

mental. like im about 90kg, and my fastest ever 5k is 23:40

[@claudiacortes3067]

It's like running with overweight

[@markjeffers1]

Animal🐶

[@dozad3257]

I am 100kgs 6”6 my best 5k 17:58

[@nealhooker]

Very well done 😮