While rucking has been around for a long time, it is quickly becoming a hot trend. Once you’ve familiarized yourself with the perks of rucking, you’ll realize why so many people are taking advantage of this fitness craze. It is very helpful for improving your overall health, strengthening your legs, and protecting your joints. There is also a good chance that rucking will make you a better runner.
The process is similar to running, although not identical. Is it possible to use rucking to become a faster and more explosive runner?
Understanding The Rucking Exercise
Rucking can be traced back to the military. When a soldier enters the field, they have to carry their equipment on their back. They’ll carry a backpack and travel over long distances. Although it seems easy, carrying a heavy backpack will prove to be very strenuous. Over time, the soldier is going to become stronger, fitter, and more confident. Today, fitness enthusiasts are replicating this technique to improve their physiques, lose weight, and get into shape.
Rucking is suitable for everyone, regardless of age and fitness level, but precautions must be taken to minimize potential risks. It can be used by runners to enhance their capabilities.
Does It Improve Running Capabilities?
It is believed that rucking could indeed improve your running capabilities. It could even protect you from the risks associated with running. When you decide to go rucking, you’ll end up carrying a heavy rucksack for many miles. During the journey, your legs are going to burn and you’ll improve your posture. Your legs and thighs will be strengthened after months of rucking.
Ultimately, this is going to make you more explosive. Your legs and thighs will be stronger so you’ll be able to run faster. Plus, rucking is going to improve your cardio. The exercise isn’t easy so you’ll learn to pace yourself as you carry a 30-pound rucksack for 5 miles. Finally, rucking has less impact on the knees and joints.
You can replace one of your weekly runs with rucking to protect your joints and knees. Regardless, rucking is an effective way to become a better runner.
Running Versus Rucking
Running and rucking can help provide the same benefits, although there are major differences between them. When you ruck, you’re going to move at a much slower pace. You won’t try to reach the finish line so quickly because you’re carrying a heavy backpack. Usually, you’ll walk at a brisk pace when rucking instead of running. Although you can burn a lot of calories by rucking, running tends to be more effective in this area.
These exercises will strengthen your legs and thighs while also improving your cardio. The only problem with running is that it is going to take a toll on your knees and joints. The high-impact exercise will damage your body over time. Still, it is possible to ruck and run to achieve your fitness goals.
Getting Started With Rucking
Once you’ve decided that you want to use rucking to improve your running capabilities, you need to find out how to ruck. Rucking requires very little since you’ll only need a rucksack and weights. You likely already have everything else you need to enjoy a tough ruck. In terms of weights, your options are plentiful. You can purchase weights that were designed specifically for rucking.
Alternatively, you can save money by using books, bricks, and other items. When loading the rucksack, make sure that the heaviest items are near the top and close to your back. The bag must be tough and durable to ensure that it can support the weight. When putting on the rucksack, you’ll need to adjust the straps to evenly distribute the weight across your body.
Look for a rucksack with a waist strap because it can help.
How To Begin Rucking For Runners
Runners can begin rucking easily once they’ve obtained everything they need. They just need to visit their local trail. Since they’ve been running for a while, they have likely already familiarized themselves with several local trails. Once you’ve arrived, the rucksack should already be weighted down. You may need help putting it on since it is going to be so heavy.
After it is placed on your shoulders, adjust the straps to make it comfortable and evenly distribute the weight. Then, you should begin walking. Don’t push yourself too far because you might have difficulty making it back to your vehicle. You can use apps to keep track of your distance and speed.
Alternating Between Running And Rucking
Many people enjoy rucking and running. The good news is that you can take advantage of these activities by alternating between them. There are various ways to do this without wearing yourself down. For instance, you can run twice a week and ruck twice a week. Typically, it is recommended that you ruck up to four times a week so you have plenty of time to rest and recover.
Therefore, you should try to run and ruck up to four times a week. Don’t overdo it because you’ll be more likely to get injured. When possible, you can even alternate on the same day. You can ruck for a mile before running for a mile. The only issue is that you’ll have to remove your rucksack and drop it off somewhere.
What About Weighted Vests?
On off days, you can consider running with a weighted vest. While weighted vests offer similar benefits to rucking, they’re easier to wear because the weight is evenly distributed across the shoulders. Wearing a weighted vest during your runs is a great way to strengthen your legs and become more explosive.
The only issue is that the extra weight is going to put more pressure on your joints and knees.
Overall
Rucking is indeed a good way to become a better runner. The activity will strengthen your legs, boost your cardio, and give you more confidence. The combination will make you faster and more explosive. If you want to be a better runner, you should think about rucking more often.