Integrating Running & Rucking With Gym Programming

“The programming has been great. I do have a question on working in school-specific training with programs—mostly rucking and running. I’ve got Jungle and an advanced mountain course coming in 2026, along with several big hunts. Any suggestions?” — J. Warren

This is a great question, and one that comes up often with athletes who have demanding hobbies or sport-specific goals outside the gym.

Our in-gym programming (The Daily Grind) is written as 5 days per week. From a volume standpoint, it’s very doable if:

• You have the time and inclination, and

• You’re not piling on excessive work outside the gym.

That said, adding a few single-mode aerobic sessions or rucking each week is completely reasonable—as long as it’s done intelligently. Here’s a few things you should be mindful of: 

1. Build (and Maintain) a Base

Running and rucking require a consistent base, primarily to keep your connective tissue and joints adapted to the stress.

The most common injury we see isn’t an acute blow-up—it’s a nagging overuse injury that comes from:

• Starting endurance work with no base, and

• Adding too much volume too quickly as the weeks progress.

2. Volume vs. Intensity

Everything comes down to how much and how hard.

• Low intensity allows for higher volume

• High intensity demands lower volume

Intensity isn’t just “how hard you’re breathing.”

It also includes the modality:

• Biking is low impact

• Running and ruck running are high impact

Choose accordingly.

3. Match Training to the Timeline

Far from the event:

• Emphasize low-intensity work

• Build moderate to higher volumes

• Keep gym training consistent

As the event approaches:

• Volume comes down

• Intensity comes up

• Training begins to look more like the event itself

For volume-driven events (marathons, multi-day hunts, long courses):

• Expect gym frequency to drop to 2–3 days per week

• Gym work shifts toward strength maintenance, not volume

4. The Same Rule Applies to PFT-Type Work

Exercises like push-ups, sit-ups, and pull-ups should be:

• Kept in the routine weekly

• Gradually increased as the event approaches

Eventually, they’ll start replacing some in-gym work—and that’s expected.

The Short, Simple Answer

Each week:

• 45–90 minutes of low-impact aerobic work

• 60–90 minutes of rucking with 30–50 lbs, at a natural walking gait

Build the base early. Increase intelligently. Don’t rush intensity.

That approach keeps you healthy, progressing, and ready when it’s time to turn the dial up.