I started doing rucksack runs to change things up. I have been running townlake just about everyday since August and wanted to try something different. I use my backpack for workclothes and currently a 10lbs weight. I saw it on a youtube navy seal workout video and thought I would give it a shot. I imagine with back, clothes, and weight I am running with about 20 lbs on my back, I am planning on slowly increasing the weight but this morning it was feeling pretty tough. Has anyone tried this and has it been effective in increasing strength and maybe even speed?
Go help “Lead the Way” with the 75th for a year, you’ll get strong and learn to love the ruck…sleep and food!!!
Actually, my experience tells me its great for core strength, cross training and general muscle work, but it’ll fark your running if your at the (running level) where increased core work no longer makes you faster.
Watch out for your legs, Leg.
Never tried it myself, but you may want to consider training with a weight vest as an alternative.
I highly suggest you don’t ruck run. You can ruck walk at a fast pace, but running will just beat the hell out of your back, knees, and ankles. Ask any ex-Infantryman. When I was in the Army I told my soldiers to bike to improve their rucking, not the other way around. I rucked only when I had to ruck, which (in the 82nd and 101st) was once per week (40-60 lbs), or as required for testing/schooling (EIB, AASLT, RGR, etc.). FWIW - my 12 mile road march time was consistantly in the 2:30-2:45 hour range. 3 hours is the standard with 45 lb pack, rifle and helmet.
The more I think about, the more I agree with P.K above. I’ve forgotten how badly it’ll fark your legs up. Like PK, I can’t remember rucking when I didn’t have to.
With lots of Ruck miles under my belt, I suggest NOT running for the reasons already given. However, walking/hiking/quick marching are ALL GOOD. I’ve done a bit with 45-50 pounds for 2-3 hours and it really seems to help.
RC, I agree completely with all the posts. I trained myself and other SF/Ranger types to do 18-25 mile forced road marches with 45-66lbs by only road marching (not running) once a week and mainly biking (road and mnt). You will gain more run specific improvements from running. However, I have recently (6 months ago) started using a 10lbs form-fitting vest for short (10-20 minutes) of easy jogging/drill work. I find it helps with strengthening the core, run specific stability, and a more powerful push-off.
Hope this helps.
http://www.weightvest.com/index.html
this is better for you…dont rucksack it unless you have too…
I’m with you. This was giving me flashbacks. I think I was in 2:30 range for the 12 mile EIB. When I was in basic we were still running in boots and I think that compounded the hurt too. It might work to mix it up but basically you are training to do a rucksack run.
I appreciate all the input. My wife was a Marine and has back problems and she joked the other day that the rucksacks might be the reason why. I think I will put it away for my morning runs and bring it out for a good long hike now and again. Thanks again.
dude dont do it…in my younger years in the Army we used to do it…i did it at a certain time in order to make cut-offs for a course but it does wreck you…just go trail running or something…everyone gets wrapped up around Navy Seal workouts…they are a good organization and so have some physically fit dudes but its a marketing tool…a 19 year old kid in the ranger regiment is in SUPERB shape and i bet the only time he runs with a ruck is on the DZ…if i were you i would pass…unless you were thinking about doing the long walk in WV
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When I was in college I participated in a study to see if the extra weights would help fitness. Bottom line on fitness was yes there was an improvement. Bottom line on injuries was more of them. We wore backpacks. We would run a mile at a specific heart rate to see how fast we improved.
I think the end conclusion was that it wasn’t worth the risk because of the injuries.
John
I would NOT recommend ruck running. You will end up with lower limb injuries, stress fractures, lowered running cadence, ITBS, knee issues, back issues etc etc. It’s one of the few activities where non-specific training is far more useful for 95% of the population.
A better alternative is something like this:
Gym:
Deadlift
Squat (standard and overhead)
Weighted lunges
Back extension
Shrugs (to build your traps)
Lots and lots of core work
Running (all on track or grass):
15min easy warm up, no weight
6-8x 600m intervals alternating a) 20lb weight vest or body armour b) no weight
Cool down
Walking (all on track or grass):
Warm up
1-3hr FAST walk with target weight ruck (concentrating on high cadence, not long strides)
Cool down
Stretch:
Stretch the hell out of your shins as often as possible…
Bike:
Standard bike training to work on muscular endurance and your aerobic energy system
If you are going to do ruck runs regardless, do not run as per normal. Its more of a fast shuffle with your feet almost dragging on the ground. You want to minimise vertical movement of your pack…