🏃♂️ Running Burns More Calories Per Minute — But That’s Not the Whole Story
Yes, running burns more calories per minute than rucking — but not always. With enough weight — like in my video carrying 105 lbs for a world record attempt— rucking can easily push your heart rate to its max. My heart rate stayed near peak for nearly 14 minutes straight during that challenge. When you add weight through a vest or pack, rucking can match or even exceed the calorie burn of running, especially over longer sessions.
Plus, if your goal is to burn fat, not just calories, rucking wins in almost every category that matters.
Why? Because rucking keeps you in the fat-burning zone longer — usually between 60–70% of your max heart rate. That’s where your body prefers to burn stored fat for energy instead of sugar.
Running pushes most people out of that zone quickly, especially if their pace or form is inconsistent. And unless your nutrition is dialed in, running too long while in a calorie deficit can lead to muscle loss — thanks to a metabolic process called gluconeogenesis, where your body breaks down muscle to get energy.
🦵 Rucking Builds Muscle While Running Burns It
Rucking adds resistance: 20, 40, even 100+ pounds on your body while you walk. That resistance works your legs, glutes, back, core, and grip — all while staying in a zone that promotes fat loss.
Running, on the other hand, is high-rep, low-resistance cardio. It builds endurance, but not muscle. And with no resistance load, it doesn’t trigger the adaptations your body needs to maintain lean mass.
If your goal is to get leaner and stronger, rucking gives you both. Running doesn’t.
🦶 Running Form Breaks Down Fast — Rucking Doesn’t
Go to a park and watch people run. You’ll see it.
- Shuffling feet
- Sloppy arm swings
- Torso collapsing
- Heavy heel strikes
Running form breaks down fast when people get tired. That’s when injuries happen — especially to knees, hips, and ankles.
With rucking, your form holds up better, longer. You’re walking under load, not trying to outrun exhaustion. Your feet stay flat. Your posture stays tight. And your movement becomes more efficient over time.
🧠 Final Thoughts: Rucking Is Built for Long-Term Success
You can ruck every day. You don’t need perfect weather, a track, or a specific pace. Just weight, shoes (or not), and discipline.
It builds your body instead of breaking it down. It burns fat without eating muscle. And it doesn’t destroy your joints.
If you’re running yourself into pain, try walking with weight instead.
Start here:
