Rucking for runners

Rucking for runners: use weighted walks for easy strength, recovery and base work without adding more hard runs.

Rucking can be a runner’s calm strength day: load, pulse and time on feet without making every session hard.

Start with 20-40 minutes and 5-8% of bodyweight on an easy day.

Watch calves, hips and feet the next day, and do not run with the weight.