Should You Shuffle When Rucking?

At Ruckliving, we have experienced firsthand how rucking has been gaining popularity. Therefore, as more people take up rucking for fitness, competition, or military training, questions arise about proper form and technique. One of those questions is: should you shuffle your feet when rucking or walk normally with full steps? There are good arguments on both sides. Here is an in-depth look at the pros and cons of shuffling versus striding while rucking.

What Is Shuffling?

First, let's clarify what shuffling means. Shuffling is taking very short, quick steps without fully lifting your feet off the ground. Your feet stay in contact with the ground as you slide them forward bit by bit. It creates a very compact, stable base of support. Shuffling is sometimes called the "ruck waddle" because of its distinctive appearance.

The alternative to shuffling is taking complete, normal-length steps. This means fully lifting your foot and extending your leg with each stride. The motion is the same as regular walking, just with a heavier pack on your back.

When Would You Shuffle?

Shuffling tends to be used in specific circumstances:

• On rough, uneven terrain. Shuffling allows you to maintain stability and balance when the ground is irregular. Lifting your feet on unstable surfaces increases the chances of twisting an ankle or falling.

• Going uphill. Leaning forward naturally shortens your steps on inclines. Shuffling prevents you from fighting against that tendency.

• With extremely heavy loads. The heavier the rucksack, the more shuffling helps keep the weight centered over your feet.

• During rucking competitions. Many competitive rucking events require shuffling at least some of the time.

• For new or fatigued ruckers. Shuffling is less taxing than striding when your body is not conditioned to carrying weight.

So in summary, shuffling makes sense when balance and stability take priority over speed and efficiency. It shines in specific situations.

Benefits of Shuffling

What are the potential upsides to using the ruck shuffle while walking with weight?

Increased stability - With both feet always on the ground, shuffling minimizes the chances of wobbling or losing balance. This helps prevent falls and injuries.

Leg muscle endurance - Keeping your feet under you and taking short steps works the muscles differently than striding. It can actually be less tiring for your calves, quads, and glutes over long distances.

Joint impact reduction - Your ankles, knees, and hips absorb less shock when shuffling. The short steps cushion each footstrike. This is a very important point as we have mentioned earlier in other Ruckliving articles. If you want to learn more, check out our in-depth article about rucking and its impact on the knees.

Better footing - Sliding your feet along gives you more contact with the surface, improving traction. This is especially helpful in mud, sand, gravel, or other loose terrain.

Load centering - Keeping your center of gravity over your feet helps manage the feeling of a heavy rucksack wanting to pull you backward.

Uphill efficiency - Leaning into a slope makes it harder to take full steps. Shuffling prevents fighting against the hill.

Better balance - With both feet always planted, it's nearly impossible to lose balance shuffling. The wide base of support adds stability.

So in many situations, the ruck shuffle offers tangible benefits by optimizing stability, footing, balance, and joint impact. Under the right conditions, it can be very advantageous.

Downsides of Shuffling

Shuffling isn't ideal for every rucking scenario, however. Here are some of the potential drawbacks:

Slower pace - Shuffling steps don't cover as much ground with each step, so your overall speed decreases.

Higher exertion - The short, quick steps of shuffling require more energy expenditure than walking normally. The constant muscle contraction can tire you out quicker.

No impact absorption - With both feet always on the ground, the natural shock absorption of walking is eliminated. This can increase overall strain.

Limited terrain - Shuffling works best on flat, even surfaces. On smooth downhills or gradual inclines, it forces you into an inefficient posture.

Higher joint stress - The constant bent knee and hip flexion of shuffling can stress the joints more than taking full natural strides.

No rest periods - Normal walking gives the legs a brief rest with each stride. Shuffling eliminates that, increasing fatigue.

Awkwardness - For those not used to it, shuffling feels very unnatural and awkward initially. It takes practice to get proficient.

So the ruck shuffle has some inherent disadvantages related to pace, efficiency, and joint strain that make it unsuitable for all situations.

When Should You Stride Instead?

Given the pros and cons, under what circumstances should you stick to striding with full steps rather than shuffling?

• On flat, smooth terrain - Long, natural strides are most efficient on even ground. Shuffling just slows you down.

• Going downhill - Let gravity work with you by walking normally downhill to increase pace.

• For speed training - If improving ruck speed is your goal, shuffling will be counterproductive.

• With lighter loads - You can take full steps with 25 lbs or less on your back without strain or balance issues.

• Once conditioned - After months of training, your body adapts to the weight and can stride efficiently.

• Over short distances - Quick rucks of just a few miles do not require shuffling to prevent fatigue.

• On familiar terrain - Known smooth, flat routes allow you to stride confidently without the risk of instability.

So opt for a normal walking gait when stability isn't a major concern and efficiency matters more. Let your body mechanics work naturally.

Shuffling vs Running

Shuffling is also distinctly different from running with weight. Although rucking purists frown upon running with a rucksack, some people do opt to jog or sprint short distances during a ruck march. Running obviously generates more speed but also bounces the weight up and down, creating peak impact forces on the body. The constant contact of shuffling eliminates those vertical forces. Running also requires lifting the feet further off the ground, decreasing stability. So shuffling better optimizes joint protection and balance compared to running with weight. If you do choose to run with a ruck, do so sparingly over short segments of smooth, flat ground. Shuffling is generally the safer option for weighted movement over distance.

Finding the Right Balance

As with most things related to rucking, finding the right balance between shuffling and striding requires experience and awareness. There are certainly times when the ruck shuffle is advantageous for balance, footing, endurance, and joint protection. But it shouldn't be used exclusively or in every situation.

Stride fully when the terrain allows it and you want to build speed and step turnover. Shuffle when footing is uncertain, balance matters, and joint strain is a concern. Learn to shuffle effectively but don't rely on it entirely. Master both techniques and integrate them seamlessly based on circumstances.

Rucking is an incredible full-body workout. But like any exercise, using proper form prevents injury and makes training more effective. Shuffling and striding each have benefits that can enhance your rucking practice if applied wisely. Experiment, be adaptable, and find the right blend to match conditions and achieve your goals safely.

With rucking’s rising popularity, more resources than ever exist to teach proper form and technique. Take advantage of them. Read rucking guides, watch training videos, take classes, and learn from experienced ruckers. Proper shuffling technique especially takes coaching and practice to master. Invest time upfront to develop capability and avoid missteps.

Rucking offers immense fitness benefits when done right. Mastering the nuances of stride length, posture, foot placement, and weight distribution is well worth the effort. Use that knowledge to shuffle or stride confidently on any terrain, under any conditions. The right rucking technique makes the miles fly by and unlocks results. Simply focus on smart, efficient form that matches the situation. Your body will thank you.