If you’re looking for a workout that builds strength, endurance, and mental toughness — all while burning more calories than traditional running — ruck running might just be your next fitness obsession. Once reserved for military training, ruck running has exploded in popularity across the U.S. and Canada. From busy professionals looking for efficient workouts to outdoor enthusiasts seeking new challenges, more people are strapping on a weighted pack and hitting the trails (or sidewalks).
In this guide, we’ll break down what ruck running is, why it’s trending in 2025, the best gear to get started, and how to do it safely and effectively. If you have not already done so, we recommend also reading our ruck running guide from a few years ago on how to stay safe.
PS: We are trying out a new blog article format to make it easier for mobile users to read and access. Let us know what you think using the contact form!
What Is Ruck Running?
Ruck running — or “rucking” when done at a walk — involves running or jogging with a weighted backpack, commonly referred to as a “ruck.” The added weight increases resistance, making your muscles work harder and torching more calories than standard cardio.
It combines cardio, strength training, and load-bearing endurance in a single activity. Think of it as the lovechild of hiking, CrossFit, and running.
In short: it’s simple, brutal, and incredibly effective.
Why Ruck Running Is Booming in 2025
1. Time Efficiency
With ruck running, you’re combining strength and cardio in one session — no need to spend extra time lifting after your run.
2. Minimal Equipment
All you need is a backpack, weight, and good shoes. No gym membership required.
3. Outdoor Appeal
In a post-pandemic world where remote work and outdoor activity still reign supreme, rucking offers a way to stay fit and get fresh air.
4. Functional Fitness
This isn’t about vanity muscles. Ruck running builds real-world strength and endurance, ideal for hiking, hunting, tactical work, and emergency preparedness.
Ruck Running vs. Rucking: What’s the Difference?
Rucking is typically walking with a weighted pack. It’s low-impact and great for all fitness levels.
Ruck running involves a jog or run with weight and is significantly more intense. It demands good joint health, solid form, and the right gear to avoid injury.
If you’re new to the concept, start with rucking before progressing to running.
How to Start Ruck Running (Without Injuring Yourself)
1. Build Your Base
If you’re not already walking or running regularly, begin with unweighted walks and runs. Once comfortable, add rucking with 10–15 lbs before introducing any running.
2. Start Light
Don’t go full military and throw 45 lbs in a pack on Day 1. Start with 10–20 lbs using ruck plates, then gradually increase based on how your body feels.
3. Focus on Form
Your stride will change with added weight. Keep your steps short, stay upright, and engage your core to protect your lower back.
4. Choose the Right Terrain
Start on flat ground. Hills and uneven trails
Essential Gear for Ruck Running in 2025
The right gear can make or break your ruck running experience. Here’s what you’ll need:
1. The Rucksack (Backpack)
Look for durability, ergonomic straps, and weight compatibility. MOLLE systems and sternum straps help with weight distribution.
- Top pick: GORUCK GR1 or GR2 — legendary durability, made in the USA.
- Budget option: 5.11 Tactical RUSH Series — tactical build, plenty of pockets.
2. Ruck Plates (Weights)
Use flat, compact plates that fit securely in your pack’s designated sleeve.
- Best option: GORUCK Ruck Plates or Yes4All Weighted Plates
- DIY alternative: A wrapped sandbag or bricks (just ensure it’s secure and doesn’t shift).
3. Footwear
Don’t skimp here. You need a shoe that handles load-bearing, impact, and multi-surface terrain.
- Trail runner: Altra Lone Peak — wide toe box, zero drop.
- Hybrid: Salomon Speedcross — aggressive tread, good on all surfaces.
4. Socks
Blister protection and moisture-wicking are key.
- Favorites: Darn Tough Vermont or Injinji toe socks
5. Hydration & Safety
Use a hydration bladder or water bottle and wear high-visibility gear when training near traffic or in low light.
- Hydration: CamelBak Hydration Insert or Nuun Electrolytes
Calories Burned: Is It Worth It?
Short answer: absolutely.
You can expect to burn 30–50% more calories than running without weight, depending on your bodyweight and load.
That means if you typically burn 300 calories on a 30-minute jog, you could torch up to 450 with ruck running — all while building strength.
Who Should Try Ruck Running?
- Busy parents or professionals wanting an efficient workout.
- Ex-military or tactical enthusiasts who miss the structure and grit of rucking.
- Outdoor lovers looking for a challenging alternative to hiking.
- Fitness junkies ready for something new.
However, if you have joint issues, back problems, or are pregnant — consult a professional before attempting.
Tips to Level Up Your Ruck Runs
- Interval Ruck Running: Alternate walking, jogging, and sprints while carrying weight.
- Add Hills: Once you’ve mastered flats, hills will push your endurance even further.
- Join a Community: Try groups like GORUCK Tribe or local meetups on Meetup.com to stay motivated. (NOTE: We have no affiliation with GORUCK).
Final Thoughts: Is Ruck Running Worth It?
In a world filled with flashy workouts and expensive equipment, ruck running is refreshingly simple, effective, and empowering.
It doesn’t just build physical strength — it sharpens your mental edge. Whether you’re training for a Spartan race, prepping for backcountry hunting, or just want to be harder to kill (in the words of GORUCK fans), ruck running is a discipline that delivers.
Ready to give it a shot? Grab your ruck here and hit the road.
0 Comments