Why Runners Should Ruck: Weighted Walking for Endurance and Injury Prevention

Hey ERC!

Dr. Lauren Huckstep, owner of Movement Meds, LLC, and your 2025 medical sponsor, coming

to you from Sunny Florida! We just mastered the 12-hour drive down here as a family of

4.

As we all know, long car rides are not only mentally taxing, but they are also

physically demanding. My husband and I managed to bring our weighted vests along to

assist in some health benefits, but also as a recovery tool. Let’s review the perks of the

Weighted Vest Walk, or “Rucking.” This can absolutely be applied to runners, so take a

look!

Benefits of 45-Minute Weighted Vest Walking (10% Body Weight)

Cardiovascular & Muscular Benefits

• Low-impact cardio stimulus: Increases heart rate more than normal walking

  without over-stressing joints or requiring recovery.

• Strengthens stabilizer muscles: Engages core, hips, and lower leg muscles to

  maintain posture and gait under added load.

• Enhances leg endurance: Adds a gentle load to the same muscle groups used in

  running without high eccentric stress.

• Improves bone density: Added load increases osteogenic stimulus,

  especially beneficial for runners. I am putting this in bold! Haven’t you

  heard Laura and me repeatedly convey the downright necessity of a

  consistent strength training routine for runners? Hers is some extra fuel for

  the fire.

Recovery & Metabolic Perks

• Boosts circulation: Aids in flushing metabolic waste products from hard running

sessions.

• Supports active recovery: Maintains movement and promotes healing without the

high neural or muscular demand of a run.

• Elevates calorie burn: Can burn up to 10-15% more calories than regular walking

at the same pace. Not that this is always the goal, but hey, more bang for your

buck when you take your dog for a long walk!

Neurological & Psychological Edge

• Improves postural awareness: Teaches better body alignment under load, which

can carry over to better to running form.

• Increases perceived effort awareness: Useful for runners to stay tuned to effort

levels without high stress.

Injury Prevention & Durability:

• Reinforces connective tissue: Gentle loading can help tendons, ligaments, and

fascia adapt to stress.

• Cross-training benefit: Reduces repetitive impact forces while still contributing to

aerobic development and endurance.

Sources:

1. Porcari, J.P., et al. (2006). "Effects of Weighted Vest Walking on Cardiovascular and Metabolic Responses in Adults." Journal of Exercise Physiology Online.

2. Lauersen, J.B., et al. (2018). "External loading (weighted vests) and its effects on

postural control, bone density, and muscle activation." Sports Medicine - Open.