If you’re a runner looking to improve your performance, you’ve probably heard of rucking.
But does rucking help running, or is it just a trendy workout? I have good news for you — rucking can significantly benefit your running in more ways than one. As someone who’s spent plenty of time on both running trails and ruck marches, I can personally vouch for the positive impact rucking has had on my running performance.
I used to focus solely on running, believing that the more I ran, the better I’d get. While it’s true that most of your workouts should be sport-specific, after trying rucking, I realized it improves my endurance, build muscle mass and strength, and even helps prevent injuries.
It’s like strength training and cardio all rolled into one, and the best part is that it’s low-impact. So, let’s break down the connection between rucking and running and explore how combining them can get you to new levels of performance.
Does Rucking Help Running? Understanding the Connection
Whether you’re training for a race or just want to become a stronger, more resilient runner, rucking could be exactly what you need.
But first things first—what exactly is rucking workout, and how does it relate to running? If you have never heard of it, rucking is a simple concept — walking or hiking with a weighted backpack.
Yet, you shouldn’t think of it as just “weighted walking.” Carrying extra weight over distance on challenging terrain adds a unique physical and mental challenge that pushes your body in ways regular running doesn’t always reach.
You engage your whole body without the constant pounding on your joints that running can cause. You’ll see improvements in every aspect once you blend rucking and running into your routine.
How Rucking Improves Running?
One of the most obvious benefits of rucking is improved cardiovascular endurance. When you ruck, your heart and lungs work harder to supply oxygen to your muscles, just like when you run, but the difference is that the intensity level is lower.
This type of low-intensity, long-duration exercise is the perfect way to improve your aerobic base. For some sports, such as tennis, this type of aerobic exercise is not so important, but for running (except sprint disciplines), it is crucial. Imagine you’re training for a marathon: rucking gives you the stamina to maintain an appropriate steady pace, plus you teach your body how to handle extended periods of exertion.
What I like most about rucking and why I always choose it over all other cardio activities is its versatility. Rucking builds full-body strength and stamina simultaneously. Running is fantastic for building cardiovascular fitness but doesn’t have the same muscle-building potential as rucking does.
When you ruck, you work your entire lower body—quads, hamstrings, glutes, and calves with each step—plus your core, back, shoulders, and chest muscles.
Rucking as Injury Prevention for Runners
I don’t know a single runner who hasn’t struggled with overuse injuries at least a couple of times. Yes, I’m talking about shin splints, different tendinosis, IT band syndrome, and plantar fasciitis. Those are particularly common among those who log high mileage without enough cross-training or strength work.
That’s where rucking comes in. A combination of low-impact movement and added resistance will lead to stronger muscles, tendons, and ligaments with minimal injury risk.
Once you strengthen the parts that are most vulnerable to running-related injuries, you will be able to withstand the repetitive forces of running better.
Rucking is also an excellent tool for runners who are recovering from an injury or dealing with nagging pains. You can maintain your cardiovascular fitness and muscular strength in the presence of injury and pain, when running is almost impossible.
When I have to scale back on running due to soreness or overuse issues, I no longer resort to complete rest because the tendons lose their capacity very quickly. Instead, rucking helps me stay active without compromising my recovery. Of course, there are times when you just have to stop, and then listen to your doctor’s advice.
Rucking and Mental Toughness for Running
One of the most underrated benefits of rucking is the mental toughness it builds.
Trust me, there’s something about being out there, just you (or a few friends), your rucksack, and the trail ahead. When you’re carrying weight for miles, facing steep hills and rocky terrain, it forces you to dig deep within yourself. You learn to push through discomfort, fatigue, and even the mental chatter that tells you to stop. This kind of mental grit is invaluable for running.
And even though I prefer doing it in nature, rucking on a treadmill is equally mentally demanding.
There’s a mindset shift that happens when you’re on a long ruck. You learn to break things down, focus on the process, and just keep moving forward. When you apply that to running, you realize you can fight the mental battles more successfully.
How to Do Rucking and Running in the Same Workout?
If you want to do both the same workout session, there are two ways to do it.
If you aim to do one first and then the other, I recommend starting with the ruck. You’ll get your body moving before running. After about 20-30 minutes of rucking, you can drop the weighted pack and transition into a run. The shift in intensity will help you for endurance events.
Another option is something like an interval workout. So, ruck for a few minutes, then run for a minute or do whatever split you want.
In both cases, the key is to ease into it. You don’t want to overdo it by attempting a long run right after a heavy ruck or vice versa.
Balancing Rucking and Running in a Training Plan
Finding the right balance is never easy.
The goal is to balance strength and endurance without burning yourself out. Rucking, especially with heavier weights, can be more taxing on your body than you might think.
So, you must structure your rucking week with enough recovery time between sessions.
Everyone should adjust to their fitness level, goals, and everyday schedule, but a well-rounded weekly plan might look like this:
- Monday: Short run – This could be a 3-5 mile easy run to keep up your running mileage.
- Tuesday: Ruck session (moderate pace, moderate weight) – Ruck faster with a proper form and manageable weight (about 10-20% of your body weight). This session primarily builds lower body strength and muscular endurance without causing delayed-onset muscle soreness (DOMS).
- Wednesday: Rest – On this day, I usually take it easy with rest plus some light stretching or yoga. I like to reset mid-week and prepare myself for the following days.
- Thursday: Long run – This is the day to push your running endurance. Whether you’re training for a race or just increasing your distance, aim for a longer run.
- Friday: Ruck session (longer distance or heavier weight) – Now’s the time to challenge yourself with either a longer ruck or by increasing the weight.
- Saturday: Rest or light walk – If you’re feeling good, a light ruck or walk on the first day of the weekend can be comfortable. If you’re sore, don’t be afraid to rest fully.
- Sunday: Recovery day – Cap off the week with another rest day.
Don’t be reluctant to make changes, even on a weekly level. Weather, nutrition, stress, and so many other factors affect our energy levels. It is completely normal that one week, you feel ready for a triathlon, and the next, you just want to sleep.
Also, if you are a regular at the gym, you will have to adjust this rucking training plan that I suggested because the average person cannot handle 7+ workouts a week for a long time.
Wrapping Up
Ruck marching can become the second most important activity for every runner (after running, of course.)
Rucking strengthens your body and improves endurance. It also gives you mental toughness that running alone cannot build. I’ve personally experienced how this combination can take your running performance to new heights. After adding regular rucking sessions to my training, I found myself running faster, recovering quicker, and feeling more resilient on longer distances.
Plus, it keeps things fresh—sometimes, stepping away from your usual running routine can prevent burnout and help you push past a plateau.
So, try it—you will be surprised how much rucking improves your running.
Frequently Asked Questions (FAQ)
Should I ruck on rest days from running to boost performance?
While it seems like a tempting idea, it’s important not to overdo it, especially for beginners. Sometimes, light rucking when you are not running is a good option. However, active recovery is usually not necessary, so make sure to have complete rest days.
Is rucking better than cross-training for runners?
Rucking is an excellent complement to cross-training, but not necessarily better. It targets different muscle groups and endurance compared to cross-training exercises. We should take advantage of each type of training.
Will rucking with a weighted vest instead of a backpack benefit my running?
Using a weighted vest instead of a backpack can change the weight distribution. A vest with a ruck plate spreads the load more evenly, feeling more natural. Either option will build strength and endurance, so it comes down to preference.
Should rucking be added to a marathon training plan for better endurance?
Yes, adding rucking to your marathon training plan is the way to build endurance without the impact of constant running. Rucking provides a low-intensity way to improve your aerobic base, which is crucial for long-distance running. It’s a smart way to mix up your training.
Will rucking make me a slower runner due to the extra weight?
No, rucking won’t make you a slower runner. In fact, it’s likely to make you faster over time. The extra weight may slow you down during a ruck, but once the weight is removed for running, you’ll feel lighter and stronger.
References
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Prieto-González P, Sedlacek J. Effects of Running-Specific Strength Training, Endurance Training, and Concurrent Training on Recreational Endurance Athletes’ Performance and Selected Anthropometric Parameters. Int J Environ Res Public Health. 2022 Aug 29;19(17):10773. doi: 10.3390/ijerph191710773. PMID: 36078489; PMCID: PMC9518107.
Vesterinen V, Häkkinen K, Hynynen E, Mikkola J, Hokka L, Nummela A. Heart rate variability in prediction of individual adaptation to endurance training in recreational endurance runners. Scand J Med Sci Sports. 2013 Mar;23(2):171-80. doi: 10.1111/j.1600-0838.2011.01365.x. Epub 2011 Aug 3. PMID: 21812828.
