April 2026
If you have ever hit a long climb in a race and watched your legs turn to concrete while everyone around you seems to power hike effortlessly uphill, rucking might be the missing piece in your training.
It is one of the best kept secrets in ultra running training, used extensively by military athletes and long distance mountain runners, and it requires almost no equipment, no gym membership and no technical skill. You just put on a pack with some weight in it and walk uphill. That is it.
As trail running coaches we have been recommending rucking to runners for years — particularly those training for their first ultra or struggling with uphill pace — and the results are consistently impressive. Here is everything you need to know.
What is Rucking?
Rucking is simply walking or hiking with a weighted pack. The term comes from the military word rucksack, and it has been a staple of military fitness training for decades. For trail runners it means exactly what it sounds like — strapping on a loaded pack and heading out onto the trails or hills.
It is not the same as trail running. The pace is slower, the impact is lower, and the muscular demand is different. That is precisely what makes it valuable.
Why Trail Runners Should Ruck
Most trail and ultra runners already walk the hills during races. It is not a sign of weakness — it is smart pacing and every experienced ultra runner does it. But most runners do not specifically train their ability to power hike efficiently and consistently over long distances with elevation. Rucking fixes that gap directly.
It builds uphill specific strength. The glutes, hamstrings and hip flexors that drive you uphill are loaded differently when you hike with weight compared to running. Rucking trains the exact muscle groups you need for sustained uphill effort without the impact and recovery cost of running intervals.
It adds training volume without adding injury risk. One of the biggest challenges in ultra training is building enough volume without breaking down. Rucking is low impact enough to do on recovery days or easy days, adding meaningful stress to your legs and cardiovascular system without the pounding of running.
It improves cardiovascular fitness. Walking with a loaded pack raises your heart rate meaningfully — typically into zone 2 or lower zone 3 — which is exactly the aerobic base building work that underpins long distance trail performance.
It teaches you to move efficiently under load. In ultras beyond 50k you will spend significant time hiking. Rucking trains your body and brain to move efficiently in that mode — finding a rhythm, managing your breathing, maintaining posture when you are tired.
It is genuinely good cross training. On days when you do not want to run or your legs need a break from impact, rucking gives you a purposeful outdoor workout that feels nothing like the treadmill or the gym.
How to Start Rucking as a Trail Runner
The most common mistake is starting too heavy. Your ego will tell you to load the pack. Your joints will disagree.
Start with 10% of your bodyweight. For most runners that means 7kg to 10kg. This is enough to make the effort genuinely challenging without overloading your joints or changing your posture significantly.
Keep your form natural. You should be able to maintain a tall, upright posture with the weight. If you are hunching forward or your stride is dramatically shortened the weight is too heavy or the pack is not fitted correctly.
Start with 30 to 45 minutes on moderate terrain. Build the duration and gradient before you increase the weight. The progression should be distance and elevation first, weight second.
Do not ruck more than two or three times per week. It is harder on your joints than it looks, particularly on descents. Treat it as a training session that needs recovery like any other.
Wear your trail running shoes. You do not need hiking boots. Your normal trail shoes are perfect for rucking and will give you better feedback on the terrain.
How Much Weight Should You Carry?
For trail-running-specific training, the goal is not to go as heavy as possible. Unlike military rucking which can involve 20kg or more, trail runners benefit most from moderate weight carried consistently over meaningful elevation.
A good working range for most trail runners is 8kg to 15kg depending on your bodyweight and fitness level. The sessions that will benefit you most for uphill trail performance are 60 to 90 minutes at moderate weight on hilly terrain, not short sharp efforts with a maximal load.
For context — a fully loaded trail running vest with water, food and mandatory kit for a 50k can weigh 4kg to 6kg. Training with 10kg to 12kg means race day feels noticeably easier on your back and shoulders as well as your legs.
What to Use for Rucking
You do not need to buy a specific weighted vest. The simplest and most effective option for trail runners is a trail running vest or hydration pack loaded with weight. This has two advantages — it fits properly for running-style movement, and it trains you in the exact kit you will race in.
Load your vest with: a full water bladder, your mandatory kit, some food, and if you need more weight add a bag of rice or a couple of small weight plates wrapped in a soft layer to protect the pack.
If you want a dedicated weighted vest the key features to look for are a snug fit that does not bounce, adjustable weight so you can progress gradually, and breathable construction for longer efforts in warmer conditions.
For trail runners who already own a Salomon running vest the ADV Skin 12 or the Active Skin 8 are excellent rucking options — they fit well under load, carry enough weight for meaningful training sessions, and double up for racing. You can see our full guide to the best trail running vests here.
Salomon ADV Skin 12
Best for: Ultramarathon racing and long training days. The vest most commonly seen on ultra starting lines in the UK.Price: Around £140-£160Pros: Outstanding fit and bounce-free carry, widely available, excellent storage layout, 5 size options, updated 2025 fit
How to Fit Rucking Into Your Training Week
Rucking works best as a supplement to your running, not a replacement for it. Here are three ways to incorporate it depending on where you are in your training cycle.
Base building phase: One ruck per week on a day between your long run and your next hard session. 60 to 90 minutes on hilly terrain at moderate weight. Focus on keeping a strong, efficient pace uphill.
Race specific phase (8 to 16 weeks out): Include a ruck as part of your long run day. Run for 60 to 90 minutes, transition to a loaded ruck for 30 to 45 minutes of climbing, then run back. This mimics the demands of an ultra where you alternate between running and power hiking under load.
Recovery week: A 45 minute easy ruck at lighter weight on gentle terrain is an excellent active recovery option. Low enough impact to let your legs recover, purposeful enough to feel like training.
Training for an ultra marathon? Check out our 50k training plan here.
Rucking on the Trails vs Treadmill
Ideally you want to ruck on the terrain you race on — hills, trails, uneven ground. The proprioceptive demand of uneven terrain under a weighted pack is genuinely different from walking on flat ground or a treadmill and much more specific to trail running.
That said, if you are based in a flat area or want to ruck in winter conditions, a treadmill set to a steep incline with a weighted pack is a very effective substitute. Set the gradient to 10 to 15% and keep the speed low — the uphill muscle demand is the point, not the pace.
The Coach’s View
We recommend rucking to almost every runner we coach who is training for ultras or long mountain days, and particularly to runners who feel their power hiking lets them down in races. The results tend to come through within four to six weeks of consistent sessions — runners report feeling stronger and more efficient on climbs, and the ability to maintain a fast hiking pace for longer before the legs give out.
It is also genuinely enjoyable. There is something satisfying about loading up a pack and heading into the hills at a pace where you can actually look around and appreciate where you are. After months of chasing Strava segments it can feel like a refreshing change of gear — literally.
FAQs
Is rucking good for trail runners? Yes — particularly for improving uphill power hiking efficiency, building training volume without high injury risk, and strengthening the specific muscles used on long climbs. Most elite ultra runners incorporate some form of weighted hiking into their training.
How heavy should my rucking pack be? Start at 10% of your bodyweight and build from there. For trail running specific training 8kg to 15kg is a good working range. Avoid going too heavy too soon — form and duration matter more than weight.
Can I use my trail running vest for rucking? Yes — and for trail runners it is actually the better option than a dedicated weighted vest. A running vest that fits well under load trains you in race specific kit and prepares your body for the weight you will carry on race day.
How often should I ruck? One to two sessions per week is sufficient for most trail runners. Treat each session as a training stimulus that needs recovery like any other workout.
Will rucking make me a better runner? It will make you a better trail runner specifically — better at sustained uphill effort, more resilient over long distances, and more comfortable moving efficiently under load. It is not a replacement for running but an excellent complement to it.
Photo by Sana Ullah on Unsplash
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