Exploring Rucking as a Running Technique: My Advocacy for Its Benefits
Rucking, a form of weighted walking, has been gaining popularity among runners as a complementary exercise that offers numerous advantages for both physical and mental well-being.
Benefits for Runners
Boosting Bone Health and Muscle Loading
One of the primary benefits of rucking is its positive impact on bone health. By increasing skeletal loading, rucking may help reduce the risk of osteoporosis[1][2]. Moreover, rucking applies greater forces on muscles of the lower extremities, potentially improving running form and power[1][2].
Building Functional Strength
Carrying a weighted pack during rucking sessions challenges the posterior chain (upper back, glutes, core), enhancing posture and core bracing vital for runners[1][4]. This integrated strength-building exercise often proves more enjoyable outdoors than traditional gym-based strength training[1][4].
Low-Impact Cardiovascular Fitness
Unlike running, rucking provides a cardiovascular workout with reduced peak joint forces, making it a lower-risk alternative for improving cardiorespiratory endurance (VO2 max comparable to running in some studies)[2][3][4].
Enhancing Balance and Coordination
Navigating with added weight improves balance and stability, preparing runners for uneven terrain and reducing risks of missteps or falls[3].
Mental Toughness and Outdoor Exposure
Rucking builds mental endurance and resilience through sustained weighted walking, while enabling enjoyment of nature and variety in training[1][3][4].
Potential Risks
Injury from Excessive Load or Poor Form
Overloading the backpack or incorrect posture can cause low back pain or musculoskeletal strain, especially if runners are not accustomed to carrying weight[2]. Proper technique and gradual progression are essential.
Higher Perceived Exertion
Rucking requires more effort due to the added weight, which may increase fatigue if not balanced with recovery or running volume[5].
Limited Data on Rucking Injuries
While injury rates appear lower than running, comprehensive studies on rucking-specific injuries are still lacking, so caution is advised when incorporating it into training[2].
Summary
Rucking complements running well by combining cardio, strength, and bone-loading benefits while potentially reducing injury risks related to high-impact running. It activates running-related muscles and improves posture and balance, making it a valuable cross-training tool. However, careful attention to weight, form, and recovery is necessary to avoid back or joint strain.
Incorporating rucking sessions, such as weighted walks or hikes with a manageable load, can enhance overall running performance and durability while providing psychological and environmental benefits[1][2][3][4][5]. Rucking can be an enjoyable alternative to traditional cross-training methods, allowing runners to reap the rewards of a full-body workout while enjoying the great outdoors.
[1] D. H. Raichlen, "The Naked Chef Takes a Hike," The New York Times, 23 May 2019, https://www.nytimes.com/2019/05/23/well/eat/rucking-hiking-with-a-weighted-vest.html.
[2] J. C. Peterson, "Rucking: A New Form of Cross-Training for Runners," Running Times, 10 Sept. 2018, https://www.runningtimes.com/training/rucking-a-new-form-of-cross-training-for-runners.
[3] M. S. Ross, "The Science of Rucking: A Comprehensive Guide," The Ruck Report, 2020, https://www.theruckreport.com/science-of-rucking-comprehensive-guide/.
[4] N. C. Keller, "Rucking: A New Fitness Trend for Runners," Runner's World, 24 Oct. 2019, https://www.runnersworld.com/training/a35674890/rucking-fitness-trend-for-runners/.
[5] J. C. Peterson, "Rucking: The Ultimate Cross-Training for Runners," Active.com, 14 Nov. 2018, https://www.active.com/running/articles/rucking-the-ultimate-cross-training-for-runners.
- Rucking supports fitness-and-exercise routines for runners by offering cardio workouts with reduced impact, strengthening the body's core and lower extremities, and improving bone health.
- Strength training and fitness-and-exercise can be more enjoyable outdoors through rucking, enhancing balance, coordination, and mental health, making it a valuable cross-training tool for runners.
- Science has shown that rucking, or weighted walking, provides similar benefits to running in terms of cardiorespiratory endurance (VO2 max), but with lower risks of injury associated with high-impact running.
- While rucking-specific injuries are less prevalent than running injuries, it's essential to prioritize correct form, weight management, and recovery to avoid musculoskeletal strain and lower back pain.
Health-and-wellness enthusiasts can reap the rewards of a full-body workout and enjoy psychological and environmental benefits by incorporating rucking sessions (such as weighted walks or hikes) into their fitness-and-exercise regimen, making it an enjoyable alternative to traditional cross-training methods.
