Why You Don't Need to Run For Endurance

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[@GruntProof]

Your favorite tactical "athlete" is only selling you supplements and a rebranded Richard Simmons routine.

[@Variable19]

You hardly hear anyone speak like this anymore.....being practical that is.....I tell people sure you might be able to run 5 miles and barely break a sweat but can you carry your unconscious 16 year old daughter up or down a flight of steps to get her out of a house fire? Or to carry or drag your buddy across a 100 yard field to get him to first responders? People dont think about the more realistic day to day situations they may come across. Good stuff 🍻

[@cagneybillingsley2165]

this is why the army started focusing on strength training. although probably too little too late at this stage

[@jonathanrogers9961]

The army started focusing on strength training because of gear, body armor, and vehicles. We drive or fly where we are going, hop out, handle buisness, get back in vehicles and leave.

[@GruntProof]

It's a lot more flopping around like Crossfit than actual strength training. At least they stopped preventing guys from using the gym though.

[@oldnatty61]

And still they got it wrong, but equipment companies got to sell a bunch of trap bars and kettlebells.

[@DaVe-dv3qs]

Def agree. You should be able to run a mile in under 8 min without feeling like you're about to die, but that's about it for slick running

[@oldnatty61]

Up to 3 miles w/ gear and do stuff before you start, along the way, and when you get to you destination.

[@CC-mb8fi]

Agreed Seen many "long distance marathon" runners beat the classes in running shoes and shorts...... Add boots, a rifle in their hand to break their arm swing rhythm, 40 plus pound pack on their back with a chest strap to keep it in place and they fold......they just are not strong enough Put a "buddy" in firemans lift on top of that kit to simulate an evac and they are done Eeasy to say "i run .....miles at.....per mile"...... May help you if you running away and have ditched all your kit and its a full on "heels n elbows" display to the enemy......but then again you cant outrun a high speed piece of directional lead.......

[@oldnatty61]

It's not endurance or strength. It's strength/endurance. You must train blending both.

[@rhondamiller5166]

Good stuff, thanks for breaking it down! Quick tip, for what it’s worth: When I was training for the wildland firefighter work capacity test, (3 miles wearing 45lbs, in 45 minutes. If you ran, you were disqualified), I had to first get my legs to understand what a walking 15 minute mile felt like, then I added weight. I was able to beat the test by 2 minutes.

[@rhondamiller5166]

My own experience with training as Randall is advocating. One summer while I was a Wilderness ranger/wildland firefighter I went on a backpacking trip with my cousin and her ultra runner friends. I was pretty intimidated because they were all elite athletes, and I was not! As it turns out, they were at quite a disadvantage from having to deal with the extra weight that they weren’t conditioned for.

[@criticalthinker7822]

Gotta do sprints though. Up to 800m

[@TL-uk2zj]

Lifting and rucking is the way. 🤙🏻

[@oldnatty61]

Depends.

[@optimumperformance]

‘Endurance” cardiovascular conditioning has a high degree of specificity. If you want to be conditioned for running then you have to run, if you want to be conditioned to ruck then you have to ruck. If you want to run I personally find a sub 20 minute 5km is maximum distance I need.

[@ericbeason3044]

Glad to see you’re helping grunts get in a better physical condition. So important for many aspects of life 🇺🇸

[@herknorth8691]

I really love these combat-focused fitness vids. There's so much BS out there, and even a lot of the good fitness stuff isn't looking at how to be a better fighter. Please keep them coming!

[@oldnatty61]

I went into BASIC a 3 hr. marathoner. One other guy and myself were the fastest 2 milers in the Baltallion on PT tests, but put me in boots, BDUs, w/ gear, and add some obstacles, and a lot of dudes passed me up. This was a lesson I wouldn't understand until years later. The body adapts directly and literally to what you require it to do. Consequently training must mirror desired real world function.

[@leaningfree]

So I love what you are putting out, particularly the whole "the cool sprints are 1%, but humping / rucking / whatevering is really what you have to do". That being said, about two years ago I started putting 3 / week sessions of steady state training on a spin bike ($500 on amazon, a total steal, while watching youtube videos or whatever), and I've never felt better. While I like to hike and ruck also, just doing that 3 x week LSD causes physiological changes that will make everything else in life easier (including not 2A stuff). And yes, I lift the other 3 x a week, and that is absolutely necessary too. EDIT: Just to be clear, as someone in his late 40s, don't underestimate the importance of low impact exercises. Stupidity is cumulative...

[@haveaniceday7950]

LSD?

[@kevinbenoit7167]

Thank you for your insight. I really have changed my workout due to your insight. I actually feel better with your type of workout.

[@EWOKakaDOOM]

Your honestly one of my favorite channels

[@billmcdowell4826]

I have said before. You can get endurance by other physical activity. Yet .. if you don't run your leg, muscles won't be there to run. I been there before as I ride a mountain bike, then i started to run. My leg muscles were not there. So, if you want to be combat fit. You need to run and do sprints.

[@greggreed3840]

Actually not true. I know guys who have run marathons with only kettlebell trying with emphasis on swings and snatches.

[@billmcdowell4826]

I'm not saying you can't run. It's that your leg muscles aren't there for long distance, and the guys you said ran marathons without running. It is hard to believe.. I rode bikes with thousands of miles, and when I started running, it took a while for my legs to adapt to running Yeah, I could run, but i knew I couldn't run a marathon. Because of many things happening to my legs, my back from the pounding of running . The guys you said only used kettlebell to run in a marathon have to be freak of nature..

[@warlord2pfa]

​@@greggreed3840bull shyte

[@greggreed3840]

@@billmcdowell4826 riding a bicycle does not develop a strong core or posterior chain, nor is it as aerobically taxing as swinging and snatching a properly weighted kettlebell. Vanderbilt University did a study on kettlebell exercise and found that the only thing close was skiing cross country continuously uphill. The secret service CAT team uses kettlebell snatches as their fitness test 100 snatches with a 24kg ( 54lb) kettlebell in ten minutes. You can change hands as much as you want you just can’t set the bell down.

[@Grizzly907LA]

I kind of have to disagree. I biked as part of my process for making the cut for Navy Boot camp. I also took two PE classes a day in my senior year of school. I biked more than I ran, and I did just fine when it came to running.

[@richardschafer7858]

Some years ago I, along with friends from work ran a Tough Mudder (13 mile obstacle course) in Squaw Valley. Steepest one there is apparently. I didn't run, but I did Insanity along with pushups and pullups as my workouts. I finished no problem. Granted, I had a parachute accident in the Army which has caught up with me. Had a hip replacement, and need another apparently, along with other damage. I walk and lift as I am able. Keeps me alive. 😉 Suck it up and drive on.

[@billgrant6175]

Great video. Always good content from you.

[@Arkancide]

Practical training for fitness?! But muh supplements and gym bro mentality! I like this advice.

[@DJTheMetalheadMercenary]

Good stuff!!!

[@tomyoung8563]

The worst shape I have been in was when my platoon sergeant thought 10mile runs were the norm. I couldn’t tuck, I couldn’t lift and I could barely pass the PT test A lot of us are going to have to pick a lane and stay in it

[@BurtHurtz]

Really good stuff here. Thank you.

[@Nardeezy7]

Great video & excellent information!👍🏾💯

[@aguyinthewoods8294]

As a 44 year old man who has recently found struggles with losing weight I have begun to take your advice. I’ve been rucking once a week and begun strength training again. I followed Mark Bell quite a bit in the past and definitely have experience in that. All my usual tried and tested methods aren’t working anymore.

[@kevinlawler3252]

Same here.. I’m 43. I’ve been in shape and I’ve been out of shape back and forth all my life.. I have also decided rucking is what I’m going to lead with now with some body weight exercises.. Good luck with your training.

[@aguyinthewoods8294]

@@kevinlawler3252 I am absolutely in the same boat. Good luck to you as well.

[@selsp97]

Because of this series on battle fitness, I did a 5 mi ruck ( 25 or so lbs). It did not go as well as expected, but it burnt the sugar out of me for the next day. I was able to do my usual 14 pushups. Where when I did the ruck, I couldn't do one.

[@davidoftheforest3822]

we run because theres a 10 page list of benefits to running. For your health and your mind. If i had to pick between running or rucking in my training program; I'd pick rucking every time because its a critical capability. Thats like if i had to hit the range or train mixed martial arts; I'll pick the range in order of importance

[@GruntProof]

But we do have to choose, because the average person "has no time" to workout. Out of strength, rucking, and running, if one has to go, running can easily go away.

[@HaiLHaiLHaiLo]

Good video. Keep getting the message out.

[@xvsj5833]

Thank you Randall, great research!!! 🫶🏻🇺🇸

[@gmz1997]

After age 45 this old JarHead lives in zone 3. That's my happy place whether I'm rucking, doing calisthenics or weight training, I like to keep my heart rate in the zone. Of course as you become more fit, keeping the heart rate up in the zone by weight training can be a challenge so in between sets I throw in core reps. A typical training day starts with stretching for about 20 minutes, then 40 minutes of calisthenics, cardio 45 minutes in zone 3, follow by weight training. This keeps my heart rate above 120 for over 2 total hours on training days. Seems to be working well at 58 now. I hike a lot and bush whack in the seasons when tick encounters are at there lowest. Nothing actually prepares you more, than actually doing what you're training for.

[@ryimscaith1593]

I stand by our EOD code in the military - "If you see me running, try to keep up."

[@thrillbilly6147]

Thank you

[@brendencroup8310]

@GruntProof, what’re your thoughts on Olympic-styled swimming?

[@aubreygmcghee]

I don't necessarily dissagree but running is such a beneficial skill that I wouldn't keave it out altigether. There may be a time when you need to be able to run. Since it isnt trh main skill you need but is still a skill that can come in handy why not keep it on thr menu but just give it the attention it deserves. So make rucking your main source of cardio training but throw in a run on occasion once a week or once every two weeks. This way you still condintion your body to be abel to run when its needed but you don't make it your main focus. I woukd say its still a skill to keep in the arsenal for when it's needed.

[@RunningWithSauce]

I learned to run and lift a lot in the early 90's at Hurlburt (tons and tons of command and unit runs). I've never stopped. Im 50 years old. Im a firefighter. I strength train as well with heavy weights. I train in zone 2 mostly but once a week also execute norwegian 4 by 4's. I absolutely crush the young 20 year olds on the fireground. Between evolutions working the fire, many times medics show me bradycardic while the other guys jawjack about how I just didn't work as hard as them. Partially true as many are overweight. These days I run a half marathon every weekend at Zone 2, weight train 3x a week very heavy and one to 2 HIIT (4 by 4s or hill sprints). Its about being well rounded. If my baseline fitness is a half marathon every week, Plus heavy lifting ability, I will smoke you in gear bounding for 30 minutes. I've proven it time and time again.

[@brianburge3349]

THANKS

[@alexanderschooler579]

Great job using actual science Randall.

[@elevatorman7750]

Great video buddy

[@Grizzly907LA]

I'll start out by walking, or riding a bicycle, if and when I start exercising again. Yeah I know a lot of the tactical and soldier folks think people that ride bicycles are s'gaf, however running for me right now is out of the question. My knees are f'ed, courtesy of the US Navy. Everyone has to start somewhere.

[@mrwdpkr5851]

Hey Randal , If I'm 30 LBS overweight and I wear my boots , maintain a 15 Minute mile pace , does that count as a ruck march ? Thanks !

[@justinboyer4745]

There is no doubt that running is a warriors requirement. With that said, I have maintained my endurance with a jump rope and endurance training workouts. It's amazing what you can do with kettlebells, a pull up bar, jump rope, and bands for the core. I have tested this method for over ten years and it's successful. However I still do sprint workouts and ride the hecknout of my mountain bike. Knowing where to maintain your heart rate zone and pushing your limits while under tension can accelerate your threshold and keep you fit. And yes to a warriors level. At 49 I still have it in the tank.

[@trollmcclure1884]

yea but boots are harder on knees especially on tarmac. And the load is even worse. I've seen dudes with fubared knees after just couple of years of service. Dudes wear soft shoes in combat these days. Most Joes would wear them especially for long rucking if they had the option. I think you can slowly adapt but it takes years. You better eat some collagen, vitamin C and stuff

[@autisticANDarmed]

Don’t run in your shorts and tennis shoes, run in BDUs and boots 🤩

[@jb8086]

If you want to get in better shape and have fun doing it look into Run’n’Gun competitions. A lot of times it’s 3-3.5 miles carrying your gear for the shooting stages. They’re damned good time.

[@slim3750]

Close but no cigar you should run and use the stair master

[@rybaneightsix5085]

Tinnie shooz

[@mrwdpkr5851]

Bewts

[@RegularCoolGuyShooting]

Mark Rippetoe has been preaching the military needs to be stronger and not train soldiers to be endurance athletes for years now. Hes right.

[@user-yq3yx3cw3p]

I thought watching youtube videos of others ruccing kind of counts as a workout right?!?.... Appreciate your videos, thanks, keep it up.

[@johnnybagofdoughnuts4193]

Every one who beats us, aren’t rucking or lifting. They’re in sandals and pajamas, and they shoot us or bomb us when we aren’t ready. Then they go back to farming. It works, so probably go with what the enemy has proven to work against grunts.

[@TIG2MAN0]

Im 230lbs, not fat. My running isnt great, but I can carry heavy weight long distance.

[@JP-th8sq]

This is the similar logic to the pack test for fire fighter training, its 3 miles in 45 minutes with 45 pounds.

[@travislyon7046]

Rucking sucks. But it sucks less if you’re used to it. 🍻👍

[@RAMZAVFX]

23, lifting daily, and getting 8k steps before 4 pm, so 4 is easy. Grinding for that level 5. The hard part is being broke, lol. And when im old with money, it'll be hard to hit 4.😂

[@JollyRed0045]

My heart rate is usually around 70bpm at rest. 90 seems high while at rest.

[@Ghost-eu1rg]

Tell this to the military 😂

[@gfrog8888]

I’ve said it countless times. If you can run well in shorts and t shirt that’s great. But if you can’t move with weight you’re useless.

[@tangocharlie1035]

Unreal Tournament 1999

[@peterwehrmeyer925]

I am already programmed to die if my heartbeat per minute exceeds one hundred twenty four

[@MrDwanehoward]

Good info. The 10,000 step mantra was debunked as originating from a Japanese marking gimmick.😊

[@GruntProof]

it equates to around an hour per day, which everyone needs

[@GenericBrandDan]

The only charts I like are pie charts because I really like pie 🥧

[@GruntProof]

Deadlift food 💪🏻

[@Jhardy64]

As someone who used to run 65+ miles per week as a track/ xc athlete, DO OTHER SPORTS. hike with weight. Ride a bike. Fucking swim. You will get your ass kicked. I could run 4:40 miles and would be out swam by average water polo/ competitive swim people and they’d lap me. Put some diversity in your fitness and it will pay for itself. It’s more interesting and it will only make you more fit.

[@technom3598]

Interval training for 20 min after lifting.

[@GruntProof]

Then you didn't lift properly

[@hammerfist8763]

Extremely flawed. Strength is important, but I observed that the better runners performed better when sleep deprived. I've been in multiple 24 hour+ firefights in over 5 years of frontline combat in Iraq. The 2 mile run + pushups + sit-ups PT test (though far from ideal) is a far better indicator of combat readiness than the current nonsense. As a 19K (Abrams), I deployed multiple times with armor units to combat in Iraq, but also did 2 rotations in MOUT units as a dismounted M240 gunner. You're going to gas fast if you're hauling a M240 + 600 rounds if you are not exceptionally fit. It was my privilege to serve with some exceptional soldiers who were not good at PT, but had they been, they would have been that much better.

[@ManInTheWoods76]

Not me in the comment section looking for any shred of a credible argument against his theory... Tumbleweed..... Tumbleweed....

[@milesmoyers]

This 6 minute clip has all the important points distilled down to an easily consumable size.

[@oscarbear7498]

I just sniff booger sugar 😤 to get my bpm to 200 for a few mins on the couch 🛋 😎

[@1986subway]

U so cool

[@oscarbear7498]

@@1986subway I'm trolling ;)

[@acem82]

Yes, you don't need to run in order for endurance. The question *should* be, is it superior to weight lifting? But, yes, if you want to be good at rucking, then ruck! Also, your argument of "zero people do battle with shorts and tennis shoes" (and this is actually wrong), then I'll ask how many of them do it with giant weights, doing squats and dead lifts as they go? Look, you need to read the studies, and then you can come to a conclusion. What you are doing is simply opining and assuming you're right! (Also, if you were really interested in training optimally, you'll stop drinking, as *any* alcohol destroys your body's ability to recover!)

[@billalumni7760]

Dude, you are way to sensible.

[@abnormal1074]

Old basterd ruck tip: if you have a case of beer in your ruck and you need more weight, as your ruck buddy to lend you one of his six packs... if you are trustworthy.... it'll happen... but prob not.. that walk back is always faster...THINK about it.. don't run!

[@boejiden1942]

Get swole. Carry heavy stuff for long time.

[@alpinealpine2793]

Can't get out to the country? Join a gym go in late at night with your back pack and 20kgs of sand. Enjoy.

[@jakemontell.7415]

See it as...an overall training. All muscles. All organs. All working to accomplish the mission. Running just focused on usage of legs...and your lungs and heart. Slow down. Take a walk now and then. Nothing wrong with keeping a consistent pace. 4 mph is marching speed, a 15 min mile 👌🏼

[@UP7729]

Damn I guess this means my Crye JPC with extra small SAPIs and 2 magazines is useless then.....

[@workout1520]

The 80/20 rule for cardio works for me and my Clients. 80% of the Cardio is Zone Two and 20% is Zone Four. Some people just do a sprint day vs Interval Training and putting both zones in every workout. Than also add in fine motor skills of target shooting under physical and mental stress is like playing Chess between MMA Rounds.