Rucking AMA: Weighted Vest vs Rucksack, Increasing Pace, and Footwear

<p>In this Ask Me Anything episode, <i>Ruck Fit </i>author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance.</p><p></p><p>This episode is your tactical, practical guide to rucking and breaks down:</p><ul><li>Rucksack vs. weighted vest</li></ul><ul><li>What’s considered a “good” ruck pace</li><li>How to use intervals, strength training, and music to increase speed</li><li>Footwear questions</li></ul><p></p><p>Grab Kayla’s book <i>RuckFit: Build Strength and Endurance by Walking with Weight</i> for step-by-step training plans, nutrition protocols, and a deep dive into the benefits of walking with weight. Available in paperback, audiobook, or eBook on Amazon (<a rel="noopener noreferrer nofollow" href="https://amzn.to/4cRcplO" target="_blank">https://amzn.to/4cRcplO</a>) or wherever you buy your books.<br /></p><p><b>Chapters:</b></p><p>00:00 Introduction<br />06:00 Rucksack vs Weighted Vest: Pros &amp; Cons <br />21:14 Increasing Ruck Pace<br />22:21 What Is a Good Pace for Rucking?<br />23:59 Cues to Correct Rucking Posture<br />25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace<br />39:45 Footwear Recommendations for Rucking<br /><br /><b>🔗Links Mentioned:<br /></b><br /><a rel="noopener noreferrer nofollow" href="https://amzn.to/467FDZR" target="_blank">Ruck Fit: Build Strength and Endurance by Walking with Weight</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://rbmediaglobal.com/audiobook/9798318556906%E2%80%94with/" target="_blank">Ruck Fit Audiobook</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/weighted-vest-vs-rucksack/" target="_blank">Blog Post: Weighted Vest vs Rucksack</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/4rz7URw" target="_blank">Bookmark Kayla’s Amazon Homepage</a> </p><p></p><p>Rucking Gear from GORUCK:</p><ul><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/cb6eLCU" target="_blank">Spy Ruck</a> – Weighted vest for women</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/5Q8tnRO" target="_blank">Basic Rucker</a> – Great for beginners</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/2jPhdva" target="_blank">Rucker 4.0</a> – Hip-belt compatible</li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/90C4uwC" target="_blank">Ruck Plate Carrier</a></li><li><a rel="noopener noreferrer nofollow" href="https://alnk.to/5uiUWND" target="_blank">Mackalls</a> – Rucking shoe</li></ul><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/47aB4y5" target="_blank">Weight plates</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://amzn.to/3MOqaHm" target="_blank">Marmont Tactical Combat Boots</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://youtu.be/LK2qVYYYTg4?si=xKy_rwUtEeZwkEYV" target="_blank">Gritty Soldier: Ruck Repeats for Speed</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://open.spotify.com/playlist/37i9dQZF1EIgsxtEuT3KWN?si=2F9aD84SQZKHZfiGC3xvNA" target="_blank">125 BPM Mix on Spotify</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://forms.gle/KX5ryZeHmc8Lyjup8" target="_blank">Apply to Work with Kayla</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://tr.ee/ogZH-M81C1" target="_blank">Submit Your AMA Question(s)</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://wintheweek.gr8.com/" target="_blank">Win The Week Newsletter</a></p><p></p><p><a rel="noopener noreferrer nofollow" href="https://www.instagram.com/kaylagirgenrd/" target="_blank">Follow on Instagram</a><br /></p><p><a rel="noopener noreferrer nofollow" href="https://www.youtube.com/@kaylagirgenrd" target="_blank">Subscribe on YouTube</a><br /></p><p><a rel="noopener noreferrer nofollow" href="https://kaylagirgenrd.com/" target="_blank">Kayla's Website</a></p>