This issue of Ruckr is a little different, as we will discuss both rucking and running (mostly running outdoors, to be exact), and the merits of both on longevity and healthspan. As someone with many good friends who trail run, some of whom are world-class trail runners who write (beautiful) books on the subject, I am certain to get some heat here. But that’s okay. If nothing else, this issue is meant to help you get outside and exercise more to live a healthier life. We’ve even created a rucking calories calculator (linked below), to help you decide. So here we go!

Motivation

The Great Fitness Debate

Running has been a fitness staple for decades, celebrated for its cardiovascular benefits and simplicity…and amazing attire. But is it truly the best option for your long-term health? Enter rucking—carrying a weighted backpack while walking—which is gaining popularity for its full-body benefits and accessibility.

Ready to find out which exercise is right for you? Let’s dive in!

Fitness & Health

Running: The Time-Tested Cardio King

It’s undeniable: we’ve been told for a LONG time that the benefits of running, especially when it comes to cardiovascular health, are paramount to health and longevity. Here’s how we consider all of the benefits therein…

The Benefits of Running

• Cardiovascular Health: Running strengthens your heart and improves lung capacity.

• Calorie Burner: An effective way to burn calories and aid in weight loss.

• Endurance Building: Enhances stamina and aerobic capacity over time.

• Mental Well-being: Releases endorphins, often referred to as the “runner’s high,” reducing stress and anxiety.

Scientific Support: Studies have shown that regular running can reduce the risk of heart disease by up to 45%.

Rucking: The Underrated Full-Body Workout

Rucking, while not necessarily new, is a newcomer when it comes to fitness for the masses. As humans, we’ve been carrying things for millions of years. However, it’s only recently that we’ve started to study the various health benefits of doing so.

The Benefits of Rucking

• Strength and Cardio Combo: Combines aerobic exercise with strength training by engaging multiple muscle groups.

• Low Impact: Gentler on the joints compared to high-impact running.

• Bone Density Improvement: Weight-bearing activity that strengthens bones.

• Versatility: Suitable for all fitness levels and easily integrated into daily life.

• Mental Health Boost: Walking outdoors promotes mindfulness and reduces stress.

Scientific Support: Research indicates that weighted walking, like rucking or walking with a weighted vest, can burn up to 30% more calories than regular walking without increasing injury risk.

Start Your Rucking Journey… 👉 Beginner’s Guide to Rucking

Everyday Ruck (or Run)

Rucking vs. Running: Which Wins for Longevity?

In the end…as you can see from the table below, both rucking and running can be good for your health and wellness. However, given its low impact on the body, while engaging all of your muscles and allowing your mind to focus on nature, rucking is, in many ways, superior when it comes to increasing longevity and healthspan.

Side-by-Side Comparison

Find Your Perfect Fit: Rucking, Running, or Both?

Whatever you do, what’s important is that you do so with intention and regularity. After all, it’s better to exercise a little every day than it is to exercise a lot one day a week (or a month). To figure out what’s right for you…

Assess Your Goals

• Weight Loss: Both activities are effective, but running burns slightly more calories per hour.

• Muscle Building: Rucking engages more muscles due to the added weight.

• Joint Health: If you have joint concerns, rucking is the lower-impact option.

• Accessibility: New to fitness? Rucking is easier to start and can be adjusted to your level.

Lifestyle Considerations

• Time Constraints: Rucking can be incorporated into daily activities like commuting.

• Enjoyment Factor: Choose the activity you enjoy more to stay consistent.

• Social Aspects: Both can be social; join a running club or a rucking group!

Calculate how many calories you burn while rucking (or running)!

👉 Rucking Calories Calculator

Conclusion

Take the Next Step Towards Better Health

Whether you’re a seasoned runner or new to the world of rucking, the most important thing is to stay active in a way that aligns with your health goals and lifestyle. As one of our readers, John D. said, “After years of running marathons, knee pain started to slow me down. I discovered rucking through Ruckr and haven’t looked back. Not only have my joints thanked me, but I feel stronger and more energized than ever!”

Poll: We Want to Hear from You!

Which activity are you more excited to try?

• 🏃‍♂️ Running

• 🎒 Rucking

• 💪 Weight Lifting or Resistance Training

• 🤔 Something else…

👉 Submit Your Vote

We’ll share the results in our next issue!