Can’t I just ruck or run? Rucking, walking with a weight on your back (backpack, etc.), has gained a lot of popularity in recent years. Of course, the Military has used rucking for centuries, and hikers are familiar with carrying their packs. So why can’t I just ruck or run? Let’s “run the numbers” on running and rucking. According to a study quoted in a Runner’s World article,1 running produces about 8x bodyweight load on your knee per stride. While walking only produces a 2.7 x bodyweight load, hence walking is tolerated well typically. Put into “real world” numbers, “each running stride a 175-pound person loads the knee with about 1400 pounds…(but) walking 470.”2 Remember that is for each step, so calculate the tonnage on a mile run with an average stride count of 1500 steps… It is important to note that “if that same person rucks with a 30-pound pack, the forces to the knee jump to about 555 pounds each step.”1 A massive drop from 1400 from running and only a small increase from the forces walking produces. What does this mean? You need to be strong first. | 
