Rucking and running have a lot in common, although there are immense differences as well. Even if you’re a runner, you can partake in rucking exercises to build other muscle groups. Either way, it is pertinent to learn more about the similarities and differences between rucking and running. Once you’ve done that, you’ll know which exercise is best for you at any given time.
Similarities
If someone has been running for a long period, there is a good chance that they’ll be comfortable with rucking as well. Adding a heavy rucksack to your runs can provide unique benefits and create a fun experience. The activities are similar in numerous ways. Their similarities will be explored in greater depth below.
Long Distances
One thing to remember is that rucking and running take place over long distances. Even if you’re running on a treadmill, you’re going to be running many miles. Your goal will be to run longer and faster. Rucking also requires the participant to travel long distances. While running will take you further, both involve traveling over many miles.
You may travel five or six miles during your ruck. When you’re running, you’ll likely travel further.
Socialization
Many people enjoy working out because it allows them to socialize with others. Running and rucking is great in this category, but compromise is often required. When you’re running with friends, you can joke about current events or get to know one another much better. You can do the same when you’re rucking.
Still, compromise is required whether you’re running or rucking. After all, there is a good chance that one participant is going to be fitter and more capable than the others. This person will have to slow down to avoid leaving the others. Ultimately, this is going to be true whether you’re running or rucking. Still, both are great for socializing if each participant is willing to compromise a little.
Required Environments
Whether you’re rucking or running, you’re going to need an open space. It is generally best to visit a local park or trail. Again, these activities require the participant to travel over a long distance. They may be running for 10 miles or rucking for five minutes. The environment should be suitable for running. Although you could ruck on your treadmill, it is always better to be outside.
Consider choosing your route before leaving home.
Good For Mental Health
Rucking and running are great for improving your physical health and mental health. Whenever you’re exercising, you’re going to forget about your worries and problems. You’ll focus solely on pushing yourself to the limits. These activities are even better when you’re outside. You’ll get to soak up the sun and see the beauty of Mother Nature.
Plus, you may be able to socialize with other runners. Both activities are great for improving your mental health.
Burning Calories
Surprisingly, it is possible to burn roughly the same number of calories by rucking and running. Although you’ll move slower when rucking, you’re going to carry a heavy bag. Therefore, you’ll make up for the slower pace. When running, it will be easier to burn calories faster. The only downside is that you have to worry about injuries.
Running tends to be harsher on the body so you’ll be more likely to strain a muscle or trip. Regardless, both activities are great for burning calories and losing weight.
Differences
Like similarities, rucking and running have differences. Initially, it should be obvious but there are a few less conspicuous differences that athletes need to be aware of in advance.
Low-Impact VS High-Impact
Fitness experts have determined that rucking is a low-impact exercise. Even with the additional weight of the rucksack, rucking still exerts less strain on the lower extremity joints – knees, hips, and ankles – than running. People with arthritic conditions, such as osteoarthritis, fibromyalgia, and rheumatoid arthritis, can perform rucking exercises without exacerbating their condition.
Running falls into the list of high-impact exercises. Each step exerts a considerable amount of force on the lower extremity joints. People susceptible to joint injuries cannot run without risking an inflammatory flare-up or injury.
Burns Fewer Calories
Rucking does not burn as many calories as running. With this said, the difference is only minor. The average number of calories burned when rucking is 90 an hour. Of course, this number is altered by the distance, body weight, gender, terrain, and weight of the rucksack.
Running burns an average of 100 calories per mile. For example, a 5-mile run burns up to 500 calories.
Required Equipment
Before you can ruck or run, you’ll need the required equipment. Running tends to be easier in this category since you’ll only need running clothes and shoes. With a good pair of running shoes, you can run until you’re ready to drop. Rucking requires a heavy rucksack so you’re going to need a bag and weighty items.
However, you won’t need a pair of running shoes when rucking. Instead, it is sometimes better to wear hiking boots so you can travel off-trail. Since running shoes can be expensive, the entry cost is similar.
Targeted Muscle Groups
Running primarily targets your legs. When you’re running for 10 minutes, you can guarantee that you’re going to strengthen your thighs and legs. You’ll also work on improving your cardio. Rucking provides a better workout for your entire. You’re going to be walking for long distances so you’re still going to build your leg muscles.
On top of that, you’ll carry a heavy rucksack. You’ll build your shoulder and arm muscles. If you’re looking for a well-rounded workout, it is best to stick with rucking.
Sustainability
In terms of sustainability, rucking is slightly better because it has less impact on the body. Running can be hard on the joints. If you run regularly, your body is going to wear out very quickly. You can ruck for longer periods without destroying your joints.
Conclusion
Rucking and running are great activities for people who want to improve their cardio and overall health. The primary difference is that rucking involves heavy weights and builds more muscle groups. It can also be used to make someone a better, faster runner. Since it has less impact on the body, it is wise for runners to take breaks by rucking on off days.