​RUN/RUCK RULES: DO THE MATH

Sunset over Yosemite; hiking back along the John Muir trail at dusk. Catherine Shyu August 17, 2013 https://flic.kr/p/fPar7A

RUNNERS, WALKERS, RUCKERS, AND HIKERS may have wondered about certain aspects of sport performance, especially which factors lead to faster or slower forward progress.   For example, when choosing shoes they might struggle to balance a need for cushioning and support (heavier) with a desire for speed (lighter).
 
According to Jordan Smotherman, who authored the article “Run/Ruck Training Thumb Rules You Can Use” for Mountain Tactical, there are “rules” that can help inform your choice. He lists and fully explains the following five:
 
One: 1 pound on your feet = 5 pounds on your back.
Two: 1 pound on your feet = 5% more energy expended
Three: Each 1% of your body weight makes you 6 seconds/mile slower.
Four: A 10% grade incline (increase) cuts your speed in half.
Five: Going up slows you down twice as much as going down speeds you up.
 
The information can be merely interesting if your activity involves moving on your feet over mostly flat terrain without a backpack or hydration system, wearing average weight shoes, and lighter weight technical apparel.  And if your outing duration is planned to be less than a couple hours.
 
If heavier gear, nutrition, and water is added to sustain performance over a longer period, or allow for a longer distance session, the explanation and discussion in Smotherman’s piece is likely to lead to better planning and realistic expectations.
 
Check out this short math-friendly article if you hope to take on walking, running, or hiking adventures that require transporting anything in a backpack or moving up and down hills.  It’s convinced me that lighter rather than heavier hiking or trail shoes/boots are the way to go, and to limit what's carried to the essentials.
 
RUN & MOVE HAPPY!
 
http://mtntactical.com/knowledge/5-runruck-training-thumb-rules-you-can-use