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Does Rucking Burn More Calories Than Running?

Discover if rucking burns more calories than and learn the of this low-impact exercise. Incorporate into your fitness routine with these calorie-burning .

What is Rucking?

Rucking is a form of exercise that involves carrying a weighted backpack or rucksack while walking briskly. It is commonly used by the military as a training exercise, but has gained popularity among civilians as a low-impact and effective way to burn calories and improve cardiovascular health.

Definition of Rucking

Rucking is essentially walking with a weighted backpack, typically weighing between 10-30 pounds, although the weight can be adjusted based on your fitness level and goals. The weight is evenly distributed throughout the backpack and is designed to mimic the weight of a military rucksack. Rucking can be done on any terrain, including pavement, trails, and hills, and can be done alone or in a group.

How to Ruck

To get started with rucking, you will need a sturdy backpack or rucksack that can hold the desired amount of weight. It is recommended to start with a lighter weight and gradually increase as your fitness level improves. Here are some for proper rucking form:

  • Adjust the straps on your backpack so that it sits comfortably on your back and is not pulling down on your shoulders.
  • Keep your posture upright and engage your core muscles to maintain stability.
  • Take short, quick steps and keep a brisk pace.
  • Focus on landing on the balls of your feet and rolling through to your heels.
  • Breathe deeply and maintain a steady rhythm.

Rucking can be a great addition to any fitness routine, providing a low-impact yet challenging workout that targets multiple muscle groups and burns calories.

Does Rucking Burn More Calories Than Running?

Rucking and are both popular forms of exercise that can help you burn calories and improve your overall fitness. However, many people wonder which one is more effective in terms of calorie burn. In this section, we will compare and and explore the calories burned while performing these exercises.

Comparison Between Rucking and Running

When it comes to calorie burn, rucking and running are quite similar. Both exercises require you to move your body weight over a distance, which requires energy and burns calories. However, there are some differences between the two exercises that may impact the number of calories burned.

One key difference is the weight you carry while rucking. The added weight of a backpack or rucksack can increase the intensity of the exercise, which may lead to a higher calorie burn. Additionally, rucking on uneven terrain or uphill can also increase the intensity and calorie burn compared to running on a flat surface.

On the other hand, running tends to be a more high-impact exercise than rucking, which means it can be harder on your joints. This may limit the amount of time or distance you can run, which could impact the total .

Calories Burned While Rucking vs. Running

The number of calories burned during rucking or running depends on a variety of factors, including your body weight, the distance covered, the terrain, and the weight of your backpack or gear. According to Harvard Health, a 155-pound person can expect to burn approximately 298 calories in 30 minutes of moderate-intensity rucking (3.5 mph) and 372 calories in 30 minutes of moderate-intensity running (5 mph).

However, it’s important to note that these numbers are just estimates and may vary depending on individual factors. To get a more accurate idea of how many calories you burn during rucking or running, you can use a fitness tracker or an online calorie calculator.

Benefits of Rucking

Rucking is a low-impact exercise that involves walking with a weighted backpack. It is an excellent way to improve your fitness level and overall health. In this section, we will explore the of rucking in detail.

Improves Cardiovascular Health

Rucking is a great way to improve your cardiovascular health. It increases your heart rate and breathing, which helps to strengthen your heart and lungs. Regular can help to reduce your risk of heart disease, stroke, and other cardiovascular problems.

Studies have shown that rucking can be just as effective as running for improving cardiovascular fitness. In fact, rucking can be a better option for people who have joint problems or injuries that prevent them from .

Builds Endurance and Strength

Rucking is an excellent way to build endurance and strength. The added weight of the backpack increases the intensity of the exercise, which helps to challenge your muscles and improve your endurance.

When you ruck regularly, you will notice that you can carry more weight for longer distances. This is because your muscles adapt to the increased workload, becoming stronger and more efficient.

Rucking also targets your core muscles, including your abs and lower back. This helps to improve your posture and stability, which can reduce your risk of injury during other activities.

Low-Impact Exercise

Rucking is a low-impact exercise that puts less stress on your joints than running or other high-impact activities. This makes it a great option for people who have joint problems or injuries.

Because rucking is a low-impact exercise, it is also easier on your body than other high-intensity workouts. You can ruck regularly without worrying about overtraining or putting too much strain on your body.

Overall, is a great way to improve your cardiovascular health, build endurance and strength, and get a low-impact workout that is easy on your body. Whether you are just starting out or looking to take your fitness to the next level, rucking is a great option to consider.

Tips for Maximizing Calorie Burn during Rucking

Rucking is a highly effective way to burn calories, but if you want to maximize your calorie burn, there are a few things you can do to increase the intensity of your workout. Here are some for maximizing calorie burn during rucking:

Increase Weight and Distance Gradually

One of the best ways to increase the intensity of your rucking workout is to gradually increase the weight you carry and the distance you cover. Start with a weight that is comfortable for you and a distance that is manageable, and then gradually increase both over time. This will help you build endurance and strength while also increasing your calorie burn.

Maintain Good Posture and Form

Maintaining good posture and form is essential for maximizing during . Make sure to keep your shoulders back, your chest lifted, and your core engaged. Avoid slouching or leaning forward, as this can put unnecessary strain on your back and reduce the effectiveness of your workout.

Add Hills and Stairs to Your Route

Adding hills and stairs to your route is another great way to increase the intensity of your workout and maximize your calorie burn. Walking uphill or climbing stairs requires more effort than walking on a flat surface, which means you’ll burn more calories in less time. Plus, inclines can help you build strength in your lower body, which will make it easier to carry heavier weights over longer distances.

Incorporating these into your rucking routine can help you burn more calories and get the most out of your workout. Remember to start gradually and work your way up to more challenging weights and distances, and always maintain good posture and form to reduce the risk of injury. With a little bit of effort and consistency, you can achieve your fitness goals and enjoy all the that rucking has to offer.


If you’re looking for a challenging and effective way to burn calories, is an excellent option. By carrying a weighted pack while walking, you can increase your heart rate and engage your muscles, burning more calories than traditional walking.

Rucking Can Be a Great Way to Burn Calories

Rucking can burn up to 1.5 times more calories than walking, making it a great option for those looking to lose weight or improve their overall fitness. As you carry the weight, your body has to work harder to maintain balance and stability, which increases the calorie burn. Additionally, is a low-impact exercise, making it a great option for those with joint pain or injuries.

Incorporate Rucking into Your Fitness Routine for Maximum Benefits

If you want to maximize the of rucking, consider adding it to your fitness routine. Start by selecting a weighted pack that is appropriate for your fitness level and gradually increase the weight and distance over time. Incorporate hills and stairs into your route to increase the intensity of your workout. By making rucking a regular part of your fitness routine, you can improve your cardiovascular health, build endurance and strength, and burn more calories.

In conclusion, is an effective way to burn calories and improve your overall fitness. By incorporating it into your routine, you can take advantage of its many and achieve your fitness goals. So grab a backpack, hit the trails, and start rucking your way to a healthier, fitter you!

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