Ruck running might sound like a good idea at first, especially if you’re trying to up your game, shave time off a challenge, or just push yourself to the limit. After all, running burns more calories, right? So why not combine it with rucking to get double the benefits? But here’s the thing—ruck running isn’t just harder on your body; it’s flat-out risky. If you’ve ever considered it, let’s talk about why you should put that thought on pause and stick to a brisk walk or ruck shuffle instead.
Your Joints Will Thank You
Rucking by itself is already a significant load on your body. Toss a weighted pack on your back, and you’re increasing the pressure on your knees, hips, and ankles. Now imagine adding the impact of running to that equation. Every step you take while running sends shockwaves through your joints, and with the added weight of your ruck, those shockwaves can compound. This can lead to long-term damage like stress fractures, joint pain, and even chronic injuries that could sideline you from rucking—or any physical activity—for weeks or months.
Knees
Your knees are one of the most vulnerable joint systems when it comes to ruck running. Even under normal conditions, running can subject your knees to forces up to three to five times your body weight with every step. Now throw on a 30-pound ruck (or heavier), and that impact multiplies significantly.
This increased load compresses the cartilage in your knees—the cushiony material that acts as a shock absorber. Over time, repeated high-impact activity with extra weight can wear down this cartilage, leading to chronic conditions like osteoarthritis or other overuse injuries like patellar tendinitis (a.k.a. “runner’s knee”). If you’ve ever felt an ache just below your kneecap after a tough workout, that’s your body telling you you’ve overdone it.
Ankles
Your ankles are incredibly flexible and designed to handle uneven terrain, but they’re not built for the excessive forces of ruck running. Every time your foot strikes the ground while running, your ankles have to stabilize not just your body weight but the extra weight of the ruck as well.
Over time, this can lead to chronic ankle instability, which means your ankles become weaker and more prone to rolling or spraining. Even a minor misstep while ruck running could result in a painful sprain or worse—an injury that could sideline you for weeks or months. Additionally, the tendons around your ankles, like the Achilles tendon, can become inflamed from the repeated stress, leading to conditions like tendinitis or even tears.
Hips
Your hips are the powerhouse of your stride, but they take a serious beating when you ruck run. The added weight of your ruck compresses your hip joints (specifically the hip sockets, where the femur meets the pelvis) and places strain on the surrounding muscles and ligaments.
Over time, this compression can lead to labral tears (damage to the cartilage around the hip socket) or even hip bursitis, an inflammation of the fluid-filled sacs that cushion your hip joints. These types of injuries can cause long-term stiffness and pain, making it difficult to perform even basic movements like sitting or walking, let alone rucking.
Lower Back
Though not a joint in the traditional sense, your lower back deserves a mention here. Ruck running adds constant jarring forces to your lumbar spine, which can lead to compression of the intervertebral discs. These discs act as shock absorbers for your spine, and when compressed too often, they can herniate or degenerate, leading to chronic pain or conditions like sciatica.
Additionally, the weight of your ruck tends to pull your shoulders back while running, throwing off your posture and forcing your lower back to overcompensate to keep you upright. This imbalance can strain your lower back muscles and ligaments, putting you at risk for long-term back problems.
Short-Term vs. Long-Term Damage
One of the biggest risks of ruck running is that the damage to your joints may not be obvious at first. Sure, you might feel sore or stiff after a tough session, but those aches can often be shrugged off as “just part of the process.” The real danger lies in the cumulative effects of repeated ruck running. Over time, the added stress can lead to chronic issues like arthritis, cartilage damage, and ligament tears—injuries that don’t heal easily (or sometimes at all).
It’s worth asking yourself: is shaving a few minutes off your time really worth the risk of being sidelined for months—or even permanently?
Form Breakdown Happens Faster
Proper form is everything in rucking. Whether it’s keeping your shoulders back, your core engaged, or your stride strong and efficient, it all works to prevent injury and keep you moving comfortably. But when you run with a ruck, your form tends to fall apart pretty quickly. The added momentum makes the pack bounce, pulling on your shoulders, neck, and spine. This can lead to poor posture, strained muscles, and even nasty chafing (no one likes that).
Plus, let’s be honest: most of us aren’t professional runners to begin with, so adding weight to a run is like asking for trouble. Instead, focus on mastering your walking stride and proper weight distribution. You’ll be able to go farther, longer, and stronger without hobbling home like you just got into a fight with your ruck.
It’s Not About Speed
Rucking is all about steady progress. The goal is endurance and building strength over time, not sprinting to the finish line. Sure, you can push yourself to move faster, but that doesn’t mean you need to break into a run. Instead, try power walking with your ruck if you want to test your limits. You’ll still get your heart rate up, but you’ll keep better control of your pack and reduce the risk of injury.
Rucking is meant to mimic the steady, purposeful pace of military marches—there’s a reason soldiers don’t sprint with their gear. They’re not trying to win a race; they’re trying to conserve energy and avoid burnout. Take a page from their book and focus on endurance over speed.
You’re More Likely to Stay Consistent
Let’s face it: injuries are the fastest way to derail any fitness routine. If you start ruck running and end up with shin splints, a pulled muscle, or worse, you’re going to lose valuable training time—and probably some motivation along the way. On the flip side, rucking at a solid walking pace is sustainable. You’ll be able to keep showing up day after day, week after week, without worrying about taking a forced break to recover from an avoidable injury.
Consistency beats intensity every time. A steady rucking habit is going to do far more for your fitness and endurance in the long run than a few reckless attempts at ruck running.
What to Do Instead of Ruck Running
If you’re looking to push your limits, there are safer and more effective ways to do it. Try interval training during your rucks—alternate between a brisk walk and a near-jog for short bursts. You can also increase your pack weight or tackle more challenging terrain, like hills or trails, to amp up the difficulty. These methods will help you level up without putting unnecessary strain on your body.
At the end of the day, rucking isn’t about being the fastest—it’s about building strength, resilience, and endurance. Leave the running for your unweighted workouts and let rucking be what it’s meant to be: a steady, challenging grind that leaves you stronger every time you hit the trail.
So, take it slow, stay consistent, and save your joints while you’re at it. Your future self—and your rucking journey—will thank you.
