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

In this Ask Me Anything episode, Ruck Fit author Kayla Girgen, RD, CPT, answers questions about gear, pace, and performance.

This episode is your tactical, practical guide to rucking and breaks down:

• Rucksack vs. weighted vest

• What’s considered a “good” ruck pace
• How to use intervals, strength training, and music to increase speed
• Footwear questions

Grab Kayla’s book RuckFit: Build Strength and Endurance by Walking with Weight 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 (https://amzn.to/4cRcplO) or wherever you buy your books.

Chapters:

00:00 Introduction
06:00 Rucksack vs Weighted Vest: Pros & Cons
21:14 Increasing Ruck Pace
22:21 What Is a Good Pace for Rucking?
23:59 Cues to Correct Rucking Posture
25:42 Ruck Intervals ("Ruck Repeats" or "Ruck Shuffles") to Increase Pace
39:45 Footwear Recommendations for Rucking

🔗Links Mentioned:

Ruck Fit: Build Strength and Endurance by Walking with Weight

Ruck Fit Audiobook

Blog Post: Weighted Vest vs Rucksack

Bookmark Kayla’s Amazon Homepage 

Rucking Gear from GORUCK:

• Spy Ruck – Weighted vest for women
• Basic Rucker – Great for beginners
• Rucker 4.0 – Hip-belt compatible
• Ruck Plate Carrier
• Mackalls – Rucking shoe

Weight plates

Marmont Tactical Combat Boots

Gritty Soldier: Ruck Repeats for Speed

125 BPM Mix on Spotify

Apply to Work with Kayla

Submit Your AMA Question(s)

Win The Week Newsletter

Follow on Instagram

Subscribe on YouTube

Kayla's Website