Can Rucking Replace Running for Cardio? Experts Weigh In on Fitness Trends
Amid debate about whether running is necessary to improve cardiovascular fitness, experts weighed in on rucking, the practice of walking with a weighted vest. Personal trainers and running coaches are now examining whether strapping on extra weight during a routine walk can truly substitute for the heart-and-lung benefits of running.
The fitness trend has sparked widespread discussion among individuals looking to build stamina without pounding the pavement. To find out whether a weighted walk can replace a run, fitness experts point to distinct physiological differences between the two activities.
Comparing the Benefits of Rucking and Running
Strength coach and Peloton instructor Rebecca Kennedy outlines several advantages of adding load to daily walks. According to Kennedy, rucking improves cardiovascular fitness, muscular endurance, and functional capacity while supporting postural strength through a low-impact form of conditioning.
Rucking offers several benefits, including improved cardiovascular fitness and muscular endurance, and increased functional capacity. It supports postural strength and endurance and provides a low-impact form of conditioning with adjustable intensity. Finally, it’s accessible and enjoyable. — Rebecca Kennedy
Running expert and running coach Arj Thiruchelvam notes that rucking provides lower-impact conditioning with reduced ground-reaction forces, which can aid fat loss when paired with a calorie-controlled diet. However, Thiruchelvam points out that running remains exceptionally efficient for improving VO2 max and supporting bone health, citing a meta-analysis by Pedisic et al. in 2020 that demonstrated significant longevity benefits and a lower risk of all-cause mortality from just one dose of running per week.
Running and Rucking Challenge the Body Differently
While both workouts improve cardiovascular health, aerobic endurance, and metabolic conditioning, they challenge the body through entirely different mechanisms. Running allows participants to reach higher cardiovascular intensities while generating repetitive high impact that builds bone strength, joint capacity, and tendon resilience.
Rucking elevates the physical demands of walking through external resistance, challenging the cardiovascular system and postural muscles without heavy impact. Thiruchelvam explains that rucking helps develop or maintain a lower-intensity aerobic base in zone 1 and zone 2, but it cannot replicate the higher-intensity zones and associated muscular adaptations achieved through faster-paced running efforts. Heart rates during rucking can continue to rise while oxygen consumption levels off.
Both Workouts Carry Specific Injury Risks
Both experts emphasize that neither activity suits everyone. Running carries a higher injury rate among beginners, deconditioned individuals, and those engaging in high training volumes. Meanwhile, rucking places additional loads on the spine and can induce postural fatigue if the carried weight is too heavy or worn too long.
Thiruchelvam cautions that rucking is contraindicated for individuals dealing with spine, lower-limb, heart, or blood pressure issues, as well as osteoporosis, recent surgeries, hernias, or impaired balance. Kennedy recommends weighted vests over traditional backpacks because they distribute weight more evenly close to the body, thereby reducing potential neck strain.
Choosing the Right Workout for Your Goals
Deciding between running and rucking ultimately depends on individual fitness goals, physical limitations, and personal preferences. Thiruchelvam recommends incorporating rucking on easy days for aerobic development or for individuals who are overweight or deconditioned and find running unrealistic. Running should remain the priority for anyone training for speed, aiming for VO2 max improvements, or preparing for an upcoming race.
Kennedy suggests choosing rucking for those who dislike running, wish to minimize joint impact, and want to build postural strength and load-carrying capabilities. Ultimately, neither workout serves as a complete standalone solution for total physical resilience, leaving room for varied routines that match individual bodily needs.
