Why Everyone Should Add Rucking to Their Training (Even Runners & Lifters)

It’s easy to overthink training. We chase complex programming, the best gear, or the next shiny metric from our fitness tracker. But sometimes, the most effective tools are also the simplest. Rucking—just walking with a weighted backpack—is one of those tools. It’s accessible, scalable, and delivers massive returns.

If you’re trying to burn fat, build endurance, recover smarter, or just get more resilient, rucking deserves a place in your week. And I’m not speaking from theory—I’ve used it firsthand. When I was working full-time as a paramedic, I relied on weighted walks as a form of conditioning that kept me sharp for both the job and life outside of it. Later, when I was prepping for tactical work as a TEMS medic, it became non-negotiable.

Whether you're a lifter, a runner, or someone in between, rucking isn't just a military thing anymore. It's a performance enhancer, recovery tool, and mental toughness builder all in one.

Let’s dig in.

What Is Rucking?

At its core, rucking is walking with a weighted backpack—nothing fancy. It’s been a staple of military fitness for decades (for obvious reasons: soldiers carry gear, a lot of it). But lately, it’s been catching on with everyday athletes, shift workers, and weekend warriors who want a low-impact way to level up their fitness.

It’s scalable to any fitness level. Add weight, increase pace, vary terrain, or combine it with bodyweight movements for added challenge. The beauty is that anyone can start—anytime, anywhere.

Who Is Rucking For?

Short answer: everyone.

But it’s especially valuable for:

Busy adults who want a joint-friendly workout they can do while walking the dog, pushing a stroller, or listening to a podcast.
Runners looking to build strength without adding pounding.
Lifters wanting to improve aerobic capacity and burn more calories without losing strength.
First responders—paramedics, police, correctional officers—who wear body armor or carry gear daily.
Tactical athletes prepping for high-demand roles like TEMS, firefighting, or SAR.
Anyone recovering from injury who can’t sprint or lift but still wants to build capacity.

If you’ve got legs and a backpack, you’re good to go.

Female rucking through the woods with backpack

How Rucking Helps You Train Smarter

It Builds Strength & Endurance at the Same Time

Unlike running, rucking adds load. That added resistance increases the recruitment of posterior chain muscles—glutes, hamstrings, and lower back—while still training aerobic capacity. It's strength training on the move.

A 2019 study in the Journal of Strength and Conditioning Research found that load carriage training improved both VO₂ max and muscular endurance. Source

It Burns Serious Calories

Adding just 20–30 lbs to a walk can double your caloric expenditure compared to unweighted walking. That makes it a powerful tool for fat loss or body recomposition—especially when combined with a smart diet.

It Improves Posture and Core Stability

The upright, weight-bearing position forces you to stay braced through your trunk. Over time, this improves your posture and strengthens muscles that support your spine and shoulders.

It’s Easier on Your Joints Than Running

Rucking is lower-impact than jogging or sprinting but still offers cardiovascular and muscular benefits. That makes it ideal for off days, active recovery, or folks managing old injuries.

It Builds Mental Toughness

There’s something about a long, quiet, loaded walk that clears your head and tests your grit. When I was training for Spartan races and preparing for long operational days as a TEMS medic, this mattered. Rucking trained my patience, presence, and discipline.

Rucking for First Responders

As a paramedic, I often worked long shifts with little time for training. Rucking became my go-to. It mimicked the physical load of a duty vest or gear bag without needing a gym.

For police officers and correctional officers who wear ballistic vests or duty belts all day, rucking is a smart way to pre-condition the spine and core. It strengthens the same muscles used on the job—without the pounding of traditional cardio.

And for tactical medics, firefighters, or SAR responders, rucking builds the capacity to move with gear over distance. That’s the job. But it also reduces injury risk by preparing the body for real-world demands.

If you work in a vest, carry a pack, or spend long shifts on your feet—this should be part of your training.

How to Start Rucking

You don’t need fancy gear. Start with what you have:

A backpack
Some weight (books, water bottles, sandbags, weight plates)

Start Simple:

20–30 minutes at a brisk walk
10–20 lbs to start (increase over time)
Flat ground, good shoes, and tight backpack straps

Build From There:

Add hills, stairs, or trails
Increase duration to 45–60 minutes
Add intervals (e.g., 5 min fast, 2 min recovery)
Combine with bodyweight movements (squats, push-ups, lunges every 5 minutes)

Runner with Rucksack running on trail — Trail runners can learn to better tackle elevation, by adding an appropriate load to their current training routine.

Programming Tips

Rucking works well in multiple formats:

Conditioning Days: Use it instead of a run or hard metcon.
Active Recovery: Ruck at conversational pace on rest days.
Warm-Up or Cool-Down: 10–15 minute ruck to prime the system.
Weekend Challenge: Load up and hit the trails for 60+ minutes.

Frequency: 1–3x/week depending on your goals. Start conservative and build.

Recovery: Hydrate well, wear good shoes, and monitor your posture. Your traps and lower back will feel it—stretch and mobilize accordingly.

Remember,

You don’t need a gym to get stronger. You don’t need a treadmill to build endurance. And you definitely don’t need perfect conditions to train your mind and body.

Rucking taught me that. It helped me stay fit while working 24-hour shifts, it prepped me for tactical selections, and it helped me push through long-distance Spartan events with confidence.

Whether you’re trying to lose fat, build aerobic capacity, improve your posture, or just stay consistent—rucking is a tool that works. And the barrier to entry is almost zero.

Put some weight on your back and go.

Written by Chris Gilbert

Owner & Head Coach, TNT Fitness

NCCPT | Nutritionist | Tactical Conditioning Specialist

Helping individuals achieve purpose-driven fitness for life & performance.