RUCK
Actionable rucking guides, science-backed tips, and training advice.

Rucking vs Running: Which Is Better for You?

· 9 min read · rory@getrucky.com

rucking running training

Trail runner moving along a mountain path
Photo: Brian Erickson on Unsplash

Both rucking and running are awesome for cardio—just different flavors. If your knees have opinions and your kids set your schedule, rucking delivers big calorie burn and sneaky strength without drama. Chasing PRs and VO2-max glory? Running’s your jam. I do both, sometimes too fast, then course-correct with data.

Rucking vs Running: Impact on Joints

Impact overview: Running typically produces higher peak ground reaction forces than walking. Loaded walking increases those forces relative to unloaded, but remains joint‑friendlier for many people at sustainable paces[1], [3]. Injury risk depends on load, progression, and history; gradual progression reduces risk in load‑carriage contexts[5].

Calorie Burn Comparison

Metabolic research: Depending on load, grade, and speed, rucking can approach the energy cost of easy running while maintaining a lower‑impact profile[1], [2], [4].

  • Running (easy–moderate): high energy cost; pace may be limited by impact tolerance.
  • Rucking (20–30 lb at ~3–4 mph): substantially elevated energy cost vs. walking; hills amplify cost[1], [4].
  • Walking (no load): lowest cost and impact.

Duration matters: With lower impact and perceived exertion, many people sustain rucking sessions longer than runs at similar aerobic intensity—total calories often follow total time on feet[1], [2].

Muscle Engagement

Patterns differ: External load in rucking increases demands on the posterior chain and trunk stabilizers, whereas running emphasizes elastic energy return and higher cyclical impact forces. Choose based on goals and tolerance[1].

When to Choose Which

  • Choose running for race goals, time trials, or speed development.
  • Choose rucking for joint-friendly fat loss, hiking prep, tactical readiness, or general fitness.
  • Combine both for hybrid endurance and strength.

Sample Weekly Blend

  • 2x easy rucks (30–60 min)
  • 1x hill ruck or intervals with light load
  • 1–2x runs (easy + optional tempo)
  • 2x short strength sessions (hinge, squat, push, pull)

References

  1. Looney, D.P. et al. (2024). Metabolic Costs of Walking with Weighted Vests. Med Sci Sports Exerc. PubMed.
  2. Looney, D.P. et al. (2022). Modeling the Metabolic Costs of Heavy Military Backpacking (LCDA). Med Sci Sports Exerc. Open access.
  3. Weyand, P.G. et al. (2021). Real‑world walking economy on mixed‑terrain course. J Appl Physiol. Open access.
  4. Complex Terrain Load Carriage Energy Expenditure (2018). Med Sci Sports Exerc. Publisher.
  5. Molloy, J.M. et al. (2020). Musculoskeletal injuries in military load carriage: systematic review. Military Medicine. PubMed.

Additional perspectives

  • Zone 2 training (context): Peter Attia’s guide to Zone 2 and why it matters for mitochondrial health/aerobic capacity. Read the guide.
  • Popular commentary: Gary Brecka on weighted vests and walking—motivational perspective, not peer‑reviewed research. Watch on YouTube.

Rucking Calorie Calculator

Compare your own burn rates with our free rucking calorie calculator (aka ruck calorie calculator or calories burned rucking calculator): Open the Rucking Calorie Calculator. Adjust body weight, external load, pace, grade, and terrain.

Rucking vs Running: FAQ
Running generally burns more per minute at the same effort, but rucking with load can approach easy run costs while staying lower‑impact. Many people can ruck longer; total session calories often track total time on feet. Use the calculator to compare.
Typically, yes. Running produces higher peak impact forces; loaded walking raises forces vs. walking but remains joint‑friendlier for many at sustainable paces. Progress gradually and keep form tall with short steps.

Related Guides

Enjoyed this guide? Download the app to track your rucks, calories, and progress: iOS · Android