Hey there Reader

What if I told you there’s a simple way to boost your endurance, build strength, and improve your running—all without adding extra miles? Enter rucking, also known as walking with a weighted vest or backpack. It’s a low-impact, high-reward workout that’s perfect for runners over 35 looking to level up their training.

Case Study: How Rucking + Coaching Helped Emily Run Pain-Free

Emily came to me frustrated and discouraged. She had been struggling with knee pain and hip tightness that made running feel more like a chore than a joy. As a lifelong runner, she was afraid her body was starting to give up on her.

My favorite weighted vest HERE use RUNNERDOC10 for 10% off.

OR a great pick on Amazon is here (I haven't used the amazon one but have heard good things. I would get the higher weight one and take some out to start for more flexibility)

Through my personalized coaching, we created a customized plan that incorporated rucking twice a week alongside mobility exercises and strength training. Emily and I worked together to identify the right starting weight for her (5% of her body weight), gradually increasing it as her strength and stability improved.

Here’s what happened next:

After just 4 weeks, Emily noticed her knee pain was nearly gone and her hips felt looser during runs.
By combining rucking with targeted strength and mobility exercises from our coaching sessions, she improved her posture and running mechanics, which helped her feel more efficient and powerful on every stride.
Within 8 weeks, Emily was running longer distances pain-free and with renewed confidence, knowing her body was stronger and more resilient than ever.

Emily’s journey shows how rucking, combined with a personalized coaching approach, can transform the way you run, helping you stay strong, injury-free, and in love with running well into your 30s, 40s, and beyond.

If I were to dedicate the next issue of my newsletter to you and the challenge you're currently facing.....what would that issue be about? (reply and send me your topic)

Why Rucking is a Game-Changer for Runners

Builds Strength Without the Impact
Rucking engages your core, legs, and back muscles while putting less strain on your joints compared to running. It’s an excellent way to strengthen your body without the wear and tear.
Enhances Cardiovascular Fitness
Walking with weight increases your heart rate, giving you a cardio workout that complements your running.
Improves Running Economy
The added resistance builds power in your muscles, translating to stronger, more efficient strides.
Supports Bone Health
Weight-bearing activities like rucking improve bone density, which is vital for long-term health.
Prevents Injuries
By strengthening stabilizers and improving movement patterns, rucking helps prevent common running injuries like IT band syndrome and shin splints.

How to Get Started

Start Light: Begin with a weight equivalent to 5–10% of your body weight. A weighted vest or sturdy backpack works great.
Focus on Form: Keep your posture tall, core engaged, and take steady, controlled steps.
Choose the Right Terrain: Start on flat surfaces and gradually progress to hills or uneven trails.
Combine It with Coaching: For the best results, pair rucking with a personalized plan that includes mobility and strength exercises tailored to your unique needs.

My favorite weighted vest HERE use RUNNERDOC10 for 10% off. OR a great pick on Amazon is here (I haven't used the amazon one but have heard good things. I would get the higher weight one and take some out to start for more flexibility)

Ready to Ruck and Run Pain-Free?

Emily’s story could be yours! If you’re ready to stay injury-free and run stronger than ever, sign up for my 1:1 coaching program or subscribe to the Runner’s Prehab Newsletter for weekly workouts. Together, we’ll create a plan that works for your body and your goals.

Hope you had a great time and found something useful! I'm here to help!

Keep Running!

Doc Abby