Can rucking replace running for cardio? A strength coach and running expert weigh in
I asked a strength coach and running expert whether rucking can replace cardio — here’s the truth.
Running and rucking, two popular forms of cardio exercise, each offer unique benefits. Running, as highlighted by Arj Thiruchelvam, a running expert, is known to improve VO2 Max and support bone health, while Rebecca Kennedy, a strength coach, emphasizes its role in enhancing muscular endurance, cardiovascular fitness, bone health, and joint and connective tissue capacity. Nevertheless, running also comes with a higher injury risk, particularly for beginners and those who are deconditioned or have high training volumes.
On the other hand, rucking, a form of walking with a weighted vest, provides a low-impact form of conditioning with adjustable intensity. Rebecca Kennedy explains that rucking offers several benefits such as improved cardiovascular fitness and muscular endurance, increased functional capacity, and enhanced postural strength and endurance. Rucking is also accessible and enjoyable, making it a suitable alternative for those who dislike running.
Comparing the two, both running and rucking can improve cardiovascular health, aerobic endurance, metabolic health, and muscular conditioning. However, they challenge the body differently. Running allows for higher cardiovascular intensities and repetitive high impact, which can be beneficial in developing bone strength, joint and tendon capacity, and force absorption and production.
Rucking, however, increases the physical demands of walking by adding external resistance, challenging cardiovascular system, muscular endurance, postural muscles, and the ability to carry additional load without the high impact that running does.
Both can enhance cardiovascular health and overall fitness, yet they present distinct adaptations. Thus, neither is inherently superior to the other. For those who don't enjoy running, alternatives such as plyometrics, HIIT, jumping rope, boxing, or dancing can provide similar fitness benefits without the need to run. It’s essential to consider personal preferences, enjoyability, barriers to entry, and current fitness levels as key factors when choosing between running and rucking.
Ultimately, the goal should be to train our bodies to be adaptable and resilient across a range of physical demands, regardless of the chosen exercise.
Written by urgent.news from Tom's Guide's reporting — not their text. Machine-written — may contain errors; check the original before relying on it.
