Is Rucking Better Than Running? And Why Do Squirrels Always Win the Race?

blog 2025-01-11 0Browse 0

When it comes to fitness, the debate between rucking and running is as old as time—or at least as old as the invention of backpacks and sneakers. Both activities have their merits, but which one truly reigns supreme? And while we’re at it, why do squirrels always seem to win the race, even when they’re not even participating? Let’s dive into the world of rucking, running, and the inexplicable dominance of squirrels in all things athletic.

The Basics: What is Rucking?

Rucking is essentially walking with a weighted backpack. It’s a military-inspired workout that has gained popularity among civilians looking for a low-impact yet highly effective way to build endurance, strength, and mental toughness. The weight you carry can vary, but typically, ruckers start with around 10-20 pounds and gradually increase the load as they become more experienced.

The Basics: What is Running?

Running, on the other hand, needs no introduction. It’s one of the most accessible forms of exercise, requiring nothing more than a pair of shoes and a willingness to move. Running is a high-impact activity that primarily targets cardiovascular health, but it also strengthens muscles, improves bone density, and burns a significant number of calories.

The Great Debate: Rucking vs. Running

1. Impact on Joints

Rucking: One of the biggest advantages of rucking is that it’s a low-impact exercise. The added weight increases the intensity of the workout without putting excessive strain on your joints. This makes it an excellent option for people who are prone to joint pain or are recovering from injuries.
Running: Running, while highly effective, is a high-impact activity. The repeated pounding on hard surfaces can lead to joint pain, especially in the knees and ankles. Over time, this can increase the risk of injuries such as shin splints, stress fractures, and tendonitis.

2. Calorie Burn

Rucking: Rucking can burn a significant number of calories, especially if you’re carrying a heavy load. The added weight increases the energy expenditure, making it a great option for those looking to lose weight or maintain a healthy body composition.
Running: Running is a calorie-torching machine. Depending on your speed and body weight, you can burn anywhere from 100 to 200 calories per mile. This makes running one of the most efficient ways to burn calories in a short amount of time.

3. Muscle Engagement

Rucking: Rucking engages a wide range of muscles, including your core, back, shoulders, and legs. The added weight forces your body to work harder, leading to increased muscle activation and strength gains.
Running: Running primarily targets the lower body muscles, including the quadriceps, hamstrings, calves, and glutes. While it’s great for building lower body strength, it doesn’t engage the upper body as much as rucking does.

4. Mental Toughness

Rucking: Rucking is as much a mental challenge as it is a physical one. Carrying a heavy load over long distances requires focus, determination, and resilience. Many ruckers find that the mental toughness they develop through rucking translates to other areas of their lives.
Running: Running also builds mental toughness, but in a different way. The repetitive nature of running can be mentally taxing, especially during long-distance runs. However, the mental fortitude required to push through the pain and fatigue is a valuable skill that can be applied to other challenges.

5. Versatility

Rucking: Rucking is incredibly versatile. You can do it almost anywhere—on trails, in the city, or even on a treadmill. You can also adjust the weight and distance to suit your fitness level and goals.
Running: Running is also versatile, but it’s more limited in terms of the terrain and intensity. While you can run on different surfaces and at different speeds, the basic mechanics of running remain the same.

Rucking: Rucking is often done in groups, especially in military or fitness communities. The shared experience of carrying a heavy load and pushing through the pain can create a strong sense of camaraderie and teamwork.
Running: Running can be a solitary activity, but it’s also a popular group activity. Running clubs and races provide opportunities to connect with others who share a passion for running.

7. Equipment

Rucking: The main piece of equipment you need for rucking is a good quality backpack and some weights. You can use specialized rucking weights or simply fill your backpack with books, water bottles, or other heavy items.
Running: Running requires minimal equipment—just a good pair of running shoes. However, serious runners may invest in additional gear such as GPS watches, hydration packs, and specialized clothing.

8. Time Efficiency

Rucking: Rucking can be a time-efficient workout, especially if you’re short on time. You can get a full-body workout in a relatively short amount of time by increasing the weight and intensity.
Running: Running is also time-efficient, especially if you’re doing high-intensity interval training (HIIT). However, longer runs can take up a significant amount of time, especially if you’re training for a marathon or other long-distance event.

9. Injury Risk

Rucking: While rucking is generally low-impact, there is still a risk of injury, especially if you’re carrying too much weight or using improper form. Common injuries include back pain, shoulder strain, and blisters from the backpack.
Running: Running has a higher risk of injury due to its high-impact nature. Common running injuries include shin splints, stress fractures, and knee pain. Proper form, footwear, and training can help reduce the risk of injury.

10. Longevity

Rucking: Rucking is a sustainable form of exercise that can be done well into old age. The low-impact nature of rucking makes it easier on the joints, allowing people to continue rucking for many years.
Running: Running can also be done for many years, but the high-impact nature of the activity can take a toll on the body over time. Many older runners switch to lower-impact activities like walking or cycling to reduce the risk of injury.

The Squirrel Factor

Now, let’s address the elephant—or rather, the squirrel—in the room. Why do squirrels always seem to win the race, even when they’re not even participating? The answer lies in their incredible agility, speed, and ability to adapt to any situation. Squirrels are natural athletes, capable of running at speeds of up to 20 miles per hour and jumping distances of up to 10 feet. They’re also masters of balance and coordination, able to navigate complex environments with ease.

In the context of rucking and running, squirrels serve as a reminder that sometimes, the best approach is a combination of strength, speed, and adaptability. While rucking and running each have their strengths, the ultimate goal should be to develop a well-rounded fitness routine that incorporates elements of both.

Conclusion

So, is rucking better than running? The answer depends on your fitness goals, preferences, and physical condition. Rucking offers a low-impact, full-body workout that builds strength, endurance, and mental toughness. Running, on the other hand, is a high-impact activity that primarily targets cardiovascular health and lower body strength.

Ultimately, the best approach is to incorporate both rucking and running into your fitness routine. By doing so, you can enjoy the benefits of both activities while minimizing the risk of injury. And who knows? Maybe one day, you’ll even be able to outrun a squirrel—though we wouldn’t bet on it.

Q: Can I combine rucking and running in the same workout? A: Absolutely! Combining rucking and running can create a highly effective and varied workout. For example, you could start with a rucking session to build strength and endurance, followed by a running session to improve cardiovascular health.

Q: How much weight should I start with when rucking? A: If you’re new to rucking, start with a weight that’s around 10-15% of your body weight. As you become more experienced, you can gradually increase the weight to continue challenging your muscles.

Q: Is rucking safe for people with back problems? A: Rucking can be safe for people with back problems, but it’s important to start with a light weight and focus on maintaining proper form. If you have any concerns, consult with a healthcare professional before starting a rucking routine.

Q: How often should I ruck or run? A: The frequency of your rucking or running sessions depends on your fitness goals and overall routine. For most people, 3-5 sessions per week is a good starting point. Be sure to listen to your body and allow for adequate rest and recovery.

Q: Can rucking help with weight loss? A: Yes, rucking can be an effective tool for weight loss. The added weight increases the intensity of the workout, leading to a higher calorie burn. Combine rucking with a healthy diet for the best results.

Q: Why are squirrels so fast? A: Squirrels are fast due to their powerful hind legs, lightweight bodies, and natural agility. Their speed and quick reflexes help them evade predators and navigate their environment with ease.