Exploring the fusion of rucking and running: My endorsement for this unique blend
Rucking, a form of walking with a weighted pack, has emerged as a popular fitness activity that offers a unique blend of strength training, cardio, and functional training. This low-impact activity is gaining traction among runners and fitness enthusiasts alike, as it provides a joint-friendly alternative to traditional strength training and running.
Strength and Endurance for Runners
For runners, rucking serves as an excellent cross-training option because it activates many of the same muscles used in running, particularly the posterior chain, core, and glutes, without the high joint impact that running can cause [1][3]. This can help improve posture, core bracing, and running form while allowing runners to build strength and endurance simultaneously. Additionally, rucking increases the loading of the skeletal system, benefiting bone health [1].
Full-Body Workout for General Fitness
From a general fitness perspective, rucking burns nearly as many calories as running but with less impact on the joints, making it a good option for those seeking a high-calorie burn while protecting joint integrity [3][5]. The added weight challenges cardiovascular and respiratory endurance, improving heart and lung conditioning [2]. It also builds functional strength across the body—particularly the traps, glutes, hamstrings, calves, and core—which translates into better balance, coordination, and the ability to perform real-world physical tasks [1][5].
Additional Benefits of Rucking
Rucking offers several other benefits that make it an attractive fitness choice. It helps build mental toughness as it requires sustained effort under load, helping to build mental endurance and grit useful for any demanding physical activity [2]. It also provides practical opportunities to test hiking or workout gear in real conditions [2]. Rucking can be done in groups, adding motivation and enjoyment [5]. Finally, its versatility allows it to be performed on trails or incorporated into daily activities, making it accessible and flexible for different fitness levels and lifestyles [1].
Getting Started with Rucking
For beginners, it's recommended to start with as little as 5lb and gradually increase weight and time. The individual featured in this article initially used a backpack with 20lb of sand for rucking, but found a tactical weighted vest from 5.11 to be more comfortable [4]. They typically add a 20lb plate to the vest and walk for between 15 and 30 minutes [4].
In conclusion, rucking complements running by providing strength and endurance benefits with lower risk of joint soreness. It also enhances overall fitness through a full-body, weight-bearing workout that improves cardiovascular health, balance, mental resilience, and functional strength useful for everyday and outdoor performance [1][2][3][5]. Whether you're a runner looking to cross-train or a fitness enthusiast seeking a new challenge, rucking is a versatile and rewarding activity worth exploring.
[1] https://www.runnersworld.com/uk/training/a27910659/rucking-benefits/ [2] https://www.outsideonline.com/2286901/rucking-the-new-way-to-train-for-ultrarunning [3] https://www.runnersworld.com/uk/training/a30636132/rucking-for-runners/ [4] Personal interview with a rucking enthusiast [5] https://www.outsideonline.com/2377034/rucking-explained-why-everyone-is-doing-it
- Rucking, being a form of strength training, cardio, and functional training, can also contribute to mental health, as it challenges mental toughness and builds mental endurance.
- The fitness-and-exercise field recognizes the role of science in understanding the benefits of rucking, with studies demonstrating its impacts on heart and lung conditioning, bone health, and full-body strength development.
- Engaging in rucking can lead to enhancing health-and-wellness aspects outside of physical fitness, such as improved balance, coordination, and the ability to perform real-world tasks more efficiently.
- For those seeking a less impactful alternative to traditional strength training workouts, sports like rucking can cater to individuals with various fitness levels and lifestyles, providing a flexible and accessible option for everyone.
