Does Rucking Help With Running?

Rucking and running are two popular forms of cardio exercise that have some key differences but also share some similarities. So a common question among fitness enthusiasts is whether training with a rucksack can boost running performance. There are a few reasons why rucking could potentially help runners. The main one is that carrying extra weight in a rucksack forces your body to work harder. This can build strength and endurance in the muscles used for running. Rucking also gets your heart rate up and improves cardiovascular fitness. And the activity helps strengthen bones and connective tissues that take a pounding during running. However, there are also some drawbacks to relying solely on rucking to train for running events. While rucking builds some running-specific muscles, it misses others like the calves. The movement patterns differ as well, with rucking involving more of a straight-line marching motion. This does not mimic the bounce and quick lateral motions of running. So in the end, rucking can provide some benefits but is not a full replacement for actual running in training for races and events. The ideal approach is likely a combination of both rucking and running workouts.

Enhancing Muscle Building for Runners Through Rucking

One of the primary benefits of incorporating rucking into a running training program is the significant muscle-building stimulus it provides. Developing strong leg and core muscles is crucial for running efficiency and injury prevention. Rucking with a weighted backpack forces the body to work against additional resistance, thereby strengthening key muscle groups such as the glutes, quadriceps, hamstrings, hips, and core. These are the primary movers engaged during running.

Research studies have demonstrated that adding load during walking workouts markedly increases muscle activation compared to normal walking. The extra resistance from the rucksack recruits more motor units in muscles like the erector spinae and gluteus medius, enhancing overall muscular endurance and strength. This muscle-building stimulus from rucking can yield crossover benefits for running strength and running economy, allowing runners to maintain speed and form for extended periods.

However, it's important to note that rucking does not target all running-specific muscles equally. For example, the calves experience less activation during rucking compared to running, meaning that rucking alone is insufficient for developing maximal running-specific strength. Therefore, while rucking can complement a running training regimen, it should not replace running-specific workouts aimed at fully developing all the muscles essential for optimal running performance.

Boosting Cardiovascular Fitness for Runners Through Rucking

Another significant advantage of rucking for runners is the cardiovascular training stimulus it provides. Engaging in extended cardio exercises that elevate heart rate is instrumental in building VO2 max and enhancing endurance. Rucking with a heavy load necessitates substantial energy expenditure, thereby offering a robust cardiovascular workout.

Research studies indicate that carrying a load equal to 30% of body weight during walking can more than double the metabolic cost compared to unloaded walking. This increased energy demand significantly challenges the cardiovascular system and lungs, pushing them harder than normal walking. For instance, the American Council on Exercise (ACE) found that a 155-pound individual rucking with a 45-pound pack burned over 400 calories in 30 minutes, which is comparable to the calorie burn of a moderate jog.

Incorporating rucking intervals into a running training regimen provides runners with a strenuous cardio workout, promoting improvements in VO2 max, which measures the maximum oxygen uptake during exercise. A higher VO2 max enables runners to maintain faster paces without experiencing fatigue. However, it is important to recognize that rucking does not fully replicate the specific cardiovascular adaptations associated with running. The vertical oscillation and impact forces inherent in running create different physiological demands. Therefore, a balanced training approach that combines both rucking and running workouts is ideal for maximizing cardiovascular fitness and endurance.

Bone and Connective Tissue Strength

Runners must contend with the constant impact forces from their feet striking the ground hundreds of times per mile. The cumulative effect can take a toll on bones and connective tissues. Rucking may provide a way to build impact tolerance and strength in these areas with lower-intensity loading. Walking with a weight vest or backpack produces cyclical impact forces throughout the body with each step. According to studies, this dynamic load strengthens lower body bones and connective tissues more effectively than static weightlifting. The controlled impact may stimulate beneficial adaptions in areas like bone mineral density. Over time, rucking could potentially help runners withstand the high-impact forces generated during training and races. Stronger bones and connective tissues in the legs and hips may translate to better injury resilience. However, it is not clear if the impacts from rucking are similar enough to run to produce full carryover. Rucking involves slower loading of a singular foot, rather than the quicker 1-2 impact of running strides.

Differences From Running

While rucking has some crossover benefits, it is not a perfect substitute for running-specific training. There are a few key differences: Movement PatternsRucking involves maintaining a steady marching pace, with mostly linear motion of the legs. Running requires more multi-directional movements and quick acceleration/deceleration. The bounce and mechanics of the running gait work different muscles. Impact ForcesAs mentioned earlier, the impacts from rucking differ from the repetitive foot strikes while running. The load is transmitted differently through the body. This may limit the carryover for impact tolerance. Muscle RecruitmentAlthough rucking uses many of the same lower body muscles, the lack of elastic recoil from tendons and different postures recruits them differently. Running relies more on explosive power from muscles like the calves. Cardiovascular DifferencesThe metabolic demands vary between rucking and running. Running produces more rapid oxygen flux and requires meeting higher cardiac outputs. So running likely produces superior VO2 max benefits. So while rucking and running share some general benefits, the specifics of each activity make them less interchangeable for training. Combining both is better than only rucking for runners.

Evidence-Based Training Recommendations for Runners Incorporating Rucking

Based on the benefits and limitations discussed, here are some evidence-based recommendations for runners looking to effectively incorporate rucking into their training programs:

• Supplement Rucking 1-2 Times Per Week: Use rucking as a supplemental training method, incorporating it 1-2 times per week. Running should remain the primary focus of your workouts to ensure running-specific adaptations.

• Focus on Low-to-Moderate Weights: Opt for low-to-moderate weight rucking to avoid overloading your body. Aim for a ruck weight that is 10-20% of your body weight. This range provides sufficient resistance to build strength without causing excessive fatigue.

• Maintain Short to Medium Duration Sessions: Keep rucking sessions between 20-60 minutes. This duration is optimal for strength and endurance gains without overtaxing the muscles required for running.

• Ensure Proper Rest and Recovery: Allow for adequate rest and recovery periods after rucking to assimilate strength gains before engaging in intense running workouts. This helps prevent overtraining and injuries.

• Adjust Running Volume Accordingly: Treat rucking as a form of higher-intensity strength training and consider reducing your running volume slightly on those days to compensate.

• Integrate Rucking Early in Training Cycles: Incorporate rucking at the beginning of training cycles to build a strength base, then transition to more running-specific workouts as the training progresses.

• Combine Rucking and Running in the Same Session: Consider combining both activities within the same workout session, such as performing a moderate ruck followed by a fast run. This integration can enhance overall fitness and strength.

• Maintain Proper Posture and Gait Mechanics: Focus on maintaining an upright posture and correct gait mechanics during rucking to maximize carryover benefits to running performance.

Following these guidelines helps in balancing the benefits of rucking and running. Rucking 1-2 days per week in moderation can boost strength and resilience for runners, while running continues to dominate the training program to ensure specific performance improvements.

Sample Training Plan

Here is a sample weekly training plan that incorporates rucking alongside running:

Monday

• Long run - 7 miles easy pace

Tuesday

• Rucking - 30 minutes with a 15lb pack

Wednesday

• Intervals - 8x400m @ 5k pace with 2 min rest

Thursday

• Cross-training - 30 minutes cycling

Friday

• Tempo run - 4 miles @ 10k pace

Saturday

• Hills - 8x100m hill sprints

Sunday

• Rest

This schedule allows for one day of rucking at a moderate weight and duration early in the week. This is supplemented with key running workouts - a long run, intervals, tempo, and hills. The rucking builds general strength while the running provides specificity.

Pros and Cons of Rucking for Runners

Here is a quick summary of the main pros and cons of incorporating rucking into running training:Pros:

• Builds lower body strength and endurance

• Elevates heart rate for cardio conditioning

• Provides low-impact load to strengthen bones/connectives tissue

• Breaks up training monotony and reduces injury risk

• Helps recruit new motor units and muscle fibers

Cons:

• Does not replicate running-specific movement patterns

• Less effective for certain muscles like the calves

• Metabolic demands differ from high-intensity running

• Can fatigue muscles needed for key running workouts

• Overdoing rucking volume can lead to overtraining

Conclusion

Incorporating some supplementary rucking into a running training program can provide several benefits. The extra load stresses the muscles and cardiovascular system in ways that support running performance. However, rucking is not as running-specific as actual running workouts. So it should be used in moderation to complement a running-focused training plan. 1-2 mid-to-short duration rucking sessions per week is a good starting point. Being smart about balancing running and rucking training stress will allow you to get the best of both worlds - building overall strength and maintaining running-specific fitness. This can translate to new levels of speed, endurance, and durability on race day.