Picture this: You’re outside on a crisp morning, the sun barely above the horizon, and you’re embarking on your latest fitness journey. Maybe you’re an avid runner, feeling the rhythm of your feet on the asphalt. Or maybe you’ve heard about the growing trend of “rucking” (walking with a weighted backpack) and are curious to give it a try. Both activities promise great workouts, but you may have one question: rucking or running, which is better for weight loss?
As a fitness coach and avid hiker and runner, I’ve spent countless hours exploring the benefits of various workouts. I’ve seen clients transform their bodies and lives through personalized fitness programs, and I’ve personally experienced the ups and downs of running and rucking. The debate between these two fitness methods often comes down to effectiveness, enjoyment, and sustainability. Each has unique benefits and challenges, allowing you to figure out what’s best for your lifestyle and goals.
In this article, I’ll explore the benefits of walking and running, looking at their impact on weight loss and overall fitness. By the end, you’ll have a clear understanding of which activity might be best for you and why.
Benefits of Rucking
Rucking, in simple terms, is walking with a weighted backpack. It may sound simple, but this exercise is very beneficial for fitness. One of the main benefits of rucking is its low impact. Rucking offers a gentler alternative to running, which can be hard on the joints, especially for those with injuries or health conditions. The added weight increases the intensity of a normal walk without putting a harsh impact on your knees, hips, and ankles.
The backpack is also incredibly versatile and accessible. You can start with a lightweight backpack and gradually increase the weight as your strength and endurance improve. This adaptability makes it a great choice for beginners and seasoned athletes alike.
Additionally, walking engages multiple muscle groups simultaneously, particularly the legs, core, and back, improving muscle tone and strength. Additionally, the rhythmic and steady nature of walking can be meditative, helping to reduce stress and improve mental health.
The benefits of running
Running is a classic cardio exercise that has stood the test of time for good reason. It’s one of the most effective ways to burn calories and is essential for weight loss. A vigorous run can burn calories quickly, making it a convenient option for those looking to lose weight fast. improves cardiovascular healthimproving heart and lung function and increasing endurance.
Another great benefit of running is its convenience and simplicity. You don’t need any special equipment other than a good pair of running shoes, and you can do it almost anywhere: in your neighborhood, on a treadmill, or on scenic trails.
Running also releases a rush of endorphins, the body’s natural feel-good hormones, often called “top runner“This mood-boosting effect can make running both a physical activity and a mental escape, improving overall well-being.
Hiking or Running: Which is More Productive for Weight Loss and Why?
When it comes to weight loss, both walking and running have benefits, but the best choice depends on your preferences and fitness level. Due to its high-intensity nature, running typically burns more calories in a shorter amount of time. On the one hand, running may be the more effective option if your primary goal is to lose weight quickly and you don’t have joint issues. The high calorie burn and improved cardiovascular health make running a powerful tool for weight loss.
On the other hand, rucking offers a sustainable, low-impact alternative that can be just as effective over time. While it doesn’t burn calories as quickly as running, the added weight of rucking increases overall energy expenditure, making it a solid option for steady, consistent weight loss. Rucking’s versatility and reduced risk of injury make it easier to stick with long-term, which is key to maintaining weight loss and overall fitness.
As a sports performance coach with extensive experience in running and hiking, I’ve seen how different approaches can yield fantastic results. The key is to choose an activity that you enjoy and can maintain consistently. Whether you’re hitting the pavement or hitting the trails with a weighted bag, the most important thing is to stay active, challenge yourself, and have fun on your fitness journey.
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Jarrod Nobbe, MA, CSCS
Jarrod Nobbe is a USAW National Coach, Sports Performance Coach, Personal Trainer, and Writer. He has been involved in health and fitness for 12 years. Learn more about Jarrod
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