It's easiest to think of rucking as a low-impact, high-return form of cross-training. You'll work patterns similar to running, but put less stress on your joints while strengthening critical running muscles. To add it into your routine, simply swap out your current form of cross-training with rucking.

Is rucking as good as running?

Rucking Burns More Calories Than Walking and Only a Little Less Than Running. If you hate to run, but still want to get the caloric burn that comes with running, rucking is the answer you've been looking for. ... If you're a 200-lb man and run for an hour at 5 MPH (that's about a 12:00 mile pace), you'll burn 755 calories.

Is it bad to run with a ruck?

When done correctly and safely, though, ruck running will add substantial benefit to your training without unnecessary costs to your body's recovery. If you've served in any military branch, especially in the infantry or other combat arms field, there is a good chance you have done at least one ruck run.