· Ben · Training · 4 min read
Training for Endurance Events: How Rucking Can Give You an Edge
Ready for your next race or triathlon? Discover how adding weighted walks to your routine can boost stamina, resilience, and overall performance—without the joint-pounding impact of high-intensity workouts.
When you’re training for a big event—be it a half marathon, triathlon, or obstacle course race—every mile and every workout counts. You want to build stamina, strengthen your body, and sharpen your mental game. That’s where rucking comes in. By simply adding weight to your backpack and walking, you introduce a whole new layer of endurance training without the pounding impact of high-intensity workouts. Let’s dive into why rucking is a total game-changer for endurance athletes.
Why Rucking Works for Endurance Athletes
1. Boosting Cardiovascular Endurance
Rucking pushes your heart and lungs to work harder, much like running or cycling, but with a lower impact on your joints. This means:
- You can train your cardiovascular system more frequently without the risk of injury that sometimes comes with high-mileage running.
- You’ll build a strong aerobic base by gradually increasing your ruck distance or weight.
2. Building Muscular Strength & Resilience
From your core to your legs and shoulders, rucking engages multiple muscle groups, making you stronger and more resistant to fatigue:
- Leg & Core Strength: Carrying weight while walking targets your quads, hamstrings, glutes, and core. This strength can translate directly to better running economy or cycling power.
- Postural Improvement: Rucking encourages good posture and a sturdy upper body, helping you maintain form when fatigue sets in—crucial during a long race.
3. Low-Impact, High-Reward
Pounding the pavement day in and day out can be tough on your joints:
- Reduced Wear and Tear: Rucking keeps the intensity high for your heart and muscles, but the impact is closer to walking than running.
- Longevity in Training: Adding rucking to your routine helps you rack up training volume without over-stressing your knees and ankles.
Rucking Strategies for Endurance Athletes
Start Small and Steady
If you’re new to rucking, don’t go crazy with the weight. Start with around 10–15 pounds and keep distances manageable while you focus on form and comfort.
Incorporate It Into Your Weekly Routine
- Active Recovery Days: Instead of a full rest day, swap in a light ruck to get your blood flowing and build endurance without overdoing it.
- Intervals & Hills: Wear your ruck for hill repeats or interval walks. It’s a surefire way to challenge your heart and legs in a new way.
Combine With Sport-Specific Training
Rucking shouldn’t replace your main discipline—running, biking, or swimming—but it can complement it:
- Brick Sessions: If you’re a triathlete, do a short, weighted ruck right after a swim or bike session to condition your legs for the transitions.
- Race-Specific Prep: Tweak the weight and distance of your rucks to mimic the intensity of your upcoming event.
Mental Toughness Matters
One of the best (and often overlooked) perks of rucking is the mental grit you develop. It’s not easy hauling extra weight mile after mile:
- Pushing Through Discomfort: Stepping outside your comfort zone with weight on your back is a great way to train your mind to handle race-day adversity.
- Finding Your Rhythm: Rucking encourages you to lock into a steady pace—an invaluable skill for pacing yourself in endurance events.
How the RUCKR App Will Help You Crush Your Goals
Our upcoming RUCKR app is designed to help you get the most out of your weighted training:
- Customizable Workouts: Plan and track your ruck sessions alongside your running or biking workouts.
- Progress Monitoring: Keep tabs on your rucking distances, paces, and even heart rate (with a compatible device) to ensure you’re progressing safely and effectively.
- Community Challenges: Connect with fellow endurance athletes using rucking to boost their race performance. It’s more fun—and motivating—when you’re rucking together.
Final Thoughts
Rucking is an underrated yet highly effective way to level up your endurance training. By building cardiovascular capacity, muscular strength, and mental toughness—all while sparing your joints—you’ll be primed to dominate your next big event. Whether you’re prepping for a 10K, a marathon, or a triathlon, adding rucking to your routine can give you a powerful edge.
Stay tuned to The Dispatch for more training insights, and get ready for our RUCKR app—the ultimate tool to guide you along your rucking journey. Time to pack that ruck and hit the road!
