RUCK RUNNING: HOW TO FUEL, PACE, AND RECOVER

Have you tried ruck running? Combining two much-loved outdoor fitness activities, ruck running is an amazing way to work your legs and engine whilst getting out in nature. Here’s everything you need to know about ruck running. 

Ruck running 101 – what is ruck running?

Imagine you’re out for a run, but instead of speeding along with nothing heavier than a base layer on, you've got a weighted rucksack on your back. 

Or, if you need another analogy, imagine you’re out for a ruck with your weighted pack, when suddenly you feel so full of the joys of spring that you break into a run (and keep going).

That's ruck running - the lovechild of rucking (walking with a weighted pack) and running, for the best cardio and strength-building benefits of both.

Is ruck running different from normal running?

Rucking is walking or hiking at a steady pace with a pack on your back. Ruck running kicks things up a notch to running with that weighted pack. It’s more intense than either rucking or regular running and comes with a different set of challenges (and benefits). 

5 reasons to try ruck running

1. Full-body - engages more muscle groups than regular running
2. Endurance - builds cardiovascular and muscular stamina
3. Motivating – a new fitness outlet to shake up your training
4. Mindset – it’s challenging, which develops mental strength
5. Time-efficient – train cardio, strength, and stamina in one session

Are there any risks of ruck running?

Think back to when you started running. Maybe you had shin splints, blisters, or plantar fasciitis. Taking up any new activity has risks, and the best way to enjoy ruck running is to think about things in advance.

1. Joint stress - the extra weight increases impact on your joints
2. Form – think about your posture and running technique
3. Frequency – ruck running is demanding, plan your rest days
4. Equipment – use a quality ruckpack that’s fully adjustable to fit well

How to pace ruck running compared to running

As a regular runner, you might be wondering how to adapt your pace (or your expectations about pace) for ruck running. You’re right to assume that pace will be different with a pack on your back. 

Remember basic advice like starting slow, adjusting your pace gradually, and listening to your body. We also suggest you use intervals (run/walk, or fast run/jog) to improve your ruck running pace.

Ruck running is more about endurance than it is speed. Save your pace goals for regular running, and use ruck running to build base fitness, strong legs, and an impressive engine. You’ll probably find your normal running pace improves as a result.

How to fuel a ruck run (before, during, after)

Approach nutrition for ruck running like you would for a long run, but remember that the extra load means you’ll burn more calories. 

Pre-run fuel: easily digestible carbs and a bit of protein 60-90 minutes before your ruck run.

During the run: for ruck runs of over 60 minutes, consider electrolytes plus gels or portable carb snacks.

Hydration is key: drink more water than you would on a regular run and add electrolytes on hot or humid days.

Post-run recovery: eat a meal with carbs and protein within an hour of finishing your ruck run.

Best recovery tips for ruck running

Ruck running will feel different than regular running, so pay extra attention to recovery for your joints, muscles, and CNS. Always end your ruck run with a few minutes of walking. If it’s practical, take off your pack and get some movement in without the pack on. Try to stretch after your ruck run (focusing on your back, shoulders, and legs). If you’re pushed for time, make sure you get 3-4 stretch and foam roll sessions in every week. Take at least one full rest day a week. And don’t forget how important sleep, nutrition, and hydration are for recovery.

Is it easy to start ruck running

Ruck running is a great way to combine running with the strength-building benefits of rucking. You might choose to add a few sessions of ruck running to your training schedule, or end up falling in love and swapping all your runs for ruck runs. There’s even a world of ruck running events out there…

Get started with a quality, adjustable, well-fitting ruckpack for your foray into ruck running. Check out the full range at Force Fitness here.