Rucking - The Ancient Training method to Enhance the Modern Runner

Rucking delivers the combination gains of cardiovascular fitness plus all over body strength. For runner’s who desire increased performance on the trail and a boost in general well-being this is too tempting to ignore.

I love geeking out on new ways to improve cardiovascular fitness, and general full body strength. I’m fortunate that my running and triathlon athletes are always open to different training methods that I have experimented with.  Rucking is a new addition that blends easily with my athletes weekly routines PLUS it delivers massive benefits for all around conditioning.  My routine has been consistent for the last 8 years. Three runs (long slow, speed/hill reps, and some tempo), one or two cycles, up to three swims, daily yoga for 5-10min, and two strength sessions (one heavy, and one body-weight circuit work). This will change with injuries (I always train around these, not through. I NEVER use injury as an excuse to stop), and specific tweaking for upcoming events.  While it's imperative to stick to the basic principles of cardiovascular - strength - & flexibility/mobility consistency; I get very excited about subtle ways to change up weekly routines to improve performance, and benefit health.

Over the Christmas break I ordered my usual stack of wellness books. "The Comfort Crisis - Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self", by Michael Easter didn’t disappoint. It was bursting full of habitual behaviours to help nudge society towards wellness. Most I had already enmeshed in my own life or had at least read about. One of the last chapters in the book discussed 'Rucking'. The author spent time with ex-military special forces guru Jason McCarthy.  Ruck is a noun and a verb. In other word’s it names something and it's an action. It's basically marching/walking (NOT running) with a weighted pack (or vest).  McCarthy is a rucking obsessed scientist and travels the world speaking to health professionals on the benefits. He suggests it is the ultimate blend of full body strength and cardiovascular priming in one. It has been used for centuries to build the fittest, toughest, battle-ready humans on the planet. The special forces teams of today need to have that combination of leanness, strength, and durability. The act of rucking will correct body types for ultimate strength endurance. Too much fat or muscle? Rucking will get you lean. Too skinny? It will build a new layer of muscle. The best trail runners on earth can float over the trail efficiently. Having the ability to tap into power while running with the right amount of relaxed tension requires a frame that is lean and strong.

Rucking ramps up fat metabolism due to the stress of carrying weight while moving forward - this of course increases when ascending. Carrying weight while descending also maximises eccentric muscle loading and joint resilience. Rucking also 'taxes the bodies tactical chassis', in other words it improves conditioning of everything in-between the shoulders and knees, hamstrings, quads, hip musculature, obliques, all fascia and other connective tissue. This entire integrated system gets a working over resulting in an athletes ability to deliver more power to the lower legs and arms, while decreasing injury. 

There are "Ruck" communities all over the world.  These Ruck Clubs organise events that last from 6 up to 48 hours. One quote from the book that resonated with me was "Doing hard things is an enormous life hack. Do hard things and the rest of life gets easier and you appreciate it all the more." 

So practically how would you integrate rucking into your weekly routine? With anything new it should be done gradually. I will look at carrying somewhere between 10-14kg in a pack (made up of two kettle bells and some towels to help with positioning and comfort) once a week or a fortnight on our family mount walk. Rucking could be used as a day after session following a long run or bike, or even a standalone session if you are time crunched  e.g. a 2 hr ruck could be more beneficial than a 2 hr run if training for an ultra.  Start with 6-12kg (depending on your weight) and build from there over a few months if your system is able to absorb the load. My one precaution would be running downhills with this extra weight. As a physiotherapist I would discourage running with heavily weighted vests especially downhill. This could exacerbate poor form and joint loading in a way that won’t allow the body to absorb the forces.  Another way to apply the rucking principle is to look at tramping. Single or multi day missions in our native forests while carrying a pack will give you the physical conditioning of carrying the weight while combining the beneficial health infusion of our natural world for your mind and soul. 

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Fast packing the St James walkway with Craig Hawkyard