Rucking Vs Rucking: Who gets a better workout?

Episode Summary:
Does rucking really burn more calories than running? Short answer—hell yes. And today, I’m breaking down exactly why.

In this episode, we’re diving into the science of calorie burn and why strapping on a weighted pack torches more calories than pounding the pavement. We’re talking real research, military studies, and my own personal experience—from my days as the slowest cross-country runner to the moment a tiny Adirondack mountain humbled me into taking rucking seriously.

We’ll cover:

• The calorie burn breakdown: How a 45 lb ruck can increase calorie burn by 45% over an unloaded walk.
• Why rucking engages more muscles than running—hint: it’s not just your legs doing the work.
• The metabolic advantage—how training under load turns your body into a fat-burning machine.
• Why humans are built to ruck, not run—from ancient hunters to modern soldiers.
• How to maximize your calorie burn—weight, hills, pace, and intensity tweaks that will take your ruck to the next level.

Plus, I share my favorite real-world comparison—a runner in my neighborhood who crushes twice the distance I do in the same time, but we both finish drenched. The difference? I worked harder, burned more calories, and built more strength.

If you’ve ever wondered whether rucking is really worth your time, this episode is for you.

Citations & Studies Mentioned:

📖 Volek, J. S., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110. DOI: 10.1016/j.metabol.2015.10.028

📖 Tassone, E. C., & Baker, B. A. (2017). Body weight and body composition changes during military training and deployment involving the use of combat rations: a systematic literature review. British Journal of Nutrition, 117(6), 897-910. DOI: 10.1017/S0007114517000630

📖 Michael Easter (2021). The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self. Rodale Books.

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