One of the most common misconceptions about running with a backpack or “ruck running” is that it systematically destroys your joints, impacts your spine, and causes more harm than good. There is some truth to this but it does not have to be. When done correctly and safely, though, ruck running will add substantial benefit to your training without unnecessary costs to your body’s recovery.
If you’ve served in any military branch, especially in the infantry or other combat arms field, there is a good chance you have done at least one ruck run. If you are a Marine, then there is almost a 100% chance you’ve trained for and done a ruck run. The lessons below have been hard learned through observation of other ruck runners and miles and miles of full-gear trail runs.
First and foremost, get over the idea that this is is something new and you have never done it before because you have! Remember when you were late for the bus as a child? Or in 3rd grade when your ride showed up? You high stepped your way out of the house with a loose fitting backpack filled with books! You didn’t care, you just went. That is a ruck run.
Fast forward 20 years and as you sit at your computer and read about how Dr. Seuss does not recommend running with a backpack due to the detriment to your back and joints. You scoff and write it off as “not for me.” Twenty minutes later you pull up your bowl of cheetos and click on the TV to see ultra runners sprinting up a sand hill with a full backpack and think how bad ass they look. So how could this be? And why can’t I look so cool?
People run with a backpack for a variety of reasons. You could be running to an actual location and intend on using the actual contents of the pack or you are training for something and only need the weight. Whatever your reason for ruck running, this post will help you do it safely and sustainably.
Follow these steps:
- Lock down your running form first
- Choose the right gear for the job
- Fit the pack properly
- Choose your contents wisely
- Move with the pack
Lock Down Your Running Form First
If you do not frequently run or have no idea what I am talking about when I say “form,” then you should be focusing on your running basics. Focus on having getting the right footwear, controlling your breathing, and forefoot striking. When someone jumps into weighted run without a solid running foundation one of two things will happen: you will get injured or you will gas, get discouraged, and never ruck run again. Recommend reading Running Revolution.
Choose the Right Gear for the Job
Picking the right ruck running backpack really depends on the nature of your run. In general, it should have a few key features: lightweight, breathability, and surface area. Shoot for a daypack sized backpack with fine stitching and lightweight, durable material. Some backpacks these days are ergonomic or conform to the back with meshing which allows air to flow through your back; check out the Osprey Fairpoint 40. And lastly, any strap that is thinner than your thumb will dig and chafe. Find a pack that has wide shoulder straps and hip belt (if applicable).
You’ll often see military ruck runs with a small framed pack. This is the A.L.I.C.E. pack and a legend of sorts. Its a lightweight, modular, military-issue pack with an aluminum frame which places the weight wide on your shoulders and on top of your hips.
Fit it Properly
Your pack should be snug to your body. It should not shift and shake with your movement. There should be no air between the pack and your back. If it has any play it will dig into your shoulders with every step. When applicable, make sure the hip strap is secured snug (but not cinched) on top of the hip bones to allow your legs to move.
Weight management is also a consideration. Make sure the bulk of the weight is high, center balanced, and close to your back. Low and off-center weights can cause injury or severe discomfort. If ruck running for conditioning, consider getting a Go Ruck steel plate or make your own “pig egg.”
Tip: check out the manufacturers fit and sizing guide to get the best results.
Choose Your Contents Wisely
Again, this depends on your purpose behind the run. If you are going on a long run, do not pack a 700 page volume and keep it light. If you are training for the added weight, do not put gravel in your bag. Instead use a sandbag. Prioritize items like socks, nutrition, and water. These three items alone will make for a substantially different experience. If you have the opportunity, opt for a bag with an internal sleeve for a hydration bag (or Camelbak). Arrange the contents in such a way that they are “secured” and not jostling around. If you need to stuff a pillow in your backpack then do it. An errant Nalgene bottle will explore every inch of your back on a run given the space.
Tip: make a blister kit and include it in your pack.
Move With the Pack
Running requires grace and balance. However, running with a deadweight, inanimate object hanging off your back that swings and shakes as it pleases only makes achieving such grace and balance more difficult. When you start ruck running with weight, you will notice a shift in your center of gravity almost immediately. The trick is not to completely fight it. Do not hunch over and try to stabilize the backpack during your run unless you enjoy back pain. Instead, find the “sweet spot” of the pack moving on its own and your own rhythm. It will be somewhere between your head hovering stable (zero vertical movement) and the backpack bouncing. In many cases, you will need to find this equilibrium by making on-the-fly adjustments to the pack. Cinch the hip strap a little tighter to keep it up high on your hips, buckle the chest strap to keep it from pulling your arms apart, etc.
All in all, ruck running will take some trial and error. Expect to be sore and frustrated the first time out. The bag will move, you will curse yourself for packing your coffee table copy of War and Peace, and you might give up. I’m here to tell you that with more preparation, the right fit, and smart movement will ultimately make a huge difference; enabling you to add a packed run to your training regimen.
Good luck and stay safe. Happy ruck running!
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