Just seeing their videos on the networks, one might believe that rucking enthusiasts are soldiers in full training. However, this discipline is gaining ground among city dwellers and fitness enthusiasts alike. What if it wasn’t just a fashion effect? Opposite, running, well established, retains its followers. But then, if your goal is to lose weight, which activity should you choose: rucking or running? Sports coach Jarod Nobbe decided, in an interview with Eat This, Not That!
Rucking: gentler but lasting weight loss
Rucking, for those who are just discovering this term, consists of walking with a weighted backpack. No need to run: the load on the back already does the job in terms of physical effort. The concept may seem surprising, but that’s precisely what makes rucking so interesting. This low-impact activity is suitable for a wide variety of profiles, including those who cannot run due to joint pain or past injuries.
Jarod Nobbe underlines this: “Rucking works several muscle groups simultaneously, including the legs, back and core“. Result: overall muscle toning, without having to run. The advantage is also that you can start gently. “It is possible to start with a light weight and gradually increase it, as you gain strength and endurance“, specifies the coach.
Another strong point rarely highlighted: the mental and meditative aspect. The regular pace of walking, combined with physical exertion, can help reduce anxiety. “Rucking reduces stress and improves mental health“, assures Jarod Nobbe. In short, an activity as beneficial for morale as for the line.
Running: more effective for burning calories quickly
Running remains the classic cardio activity: it involves running at a moderate to brisk pace. No surprise: running remains at the top of fat-burning sports. An intense session allows you to burn a large number of calories in a short time. Perfect for those who want visible results quickly, provided they are in sufficient physical condition.
“Running improves heart and lung function while increasing endurance“, reminds the coach. Add to that a rush of endorphins, these famous well-being hormones, and you obtain an energizing cocktail as good for the body as for the head. Another significant argument: logistical simplicity. A pair of sneakers, a pair of shorts, and off you go. No need for additional equipment, unlike rucking which requires a suitable bag and weights.
But be careful: running puts a lot of strain on the joints, especially for beginners or overweight people. Bad technique or overzealousness can quickly lead to injuries, and therefore ruin the efforts undertaken.
Which activity should you choose to lose weight effectively?
So, should you run or walk weighted to lose excess pounds? From a purely caloric point of view, running allows for faster weight loss. But rucking, thanks to the weight carried, significantly increases energy expenditure, even when walking slowly.
“Rucking doesn’t burn as many calories as running, but it’s still a solid option for consistent weight loss.“, says Jarod Nobbe. And that is its advantage: less brutal, it limits the risk of injury and encourages long-term practice.
A decisive factor according to the expert: “The key is to choose the activity you enjoy and can maintain consistently“. In short: there is no point in forcing yourself to jog if each session is a chore. It is better to walk for a long time with weight, regularly, than to run three times and give up.