I believe there is a good workout where you do squats,squat thrusts and calf raises a minute each and then run as hard as you can for 5 minutes (6-7min/mi.pace) Repeat 4 times. That may be a pretty good way to build your lower body for ruck running.

Well, I went and was training with a buddy the other day... I thought we were going to just ruck at a fast walking pace... He is in way better running shape than I am and he kicked it up a notch. I only had 40lbs in the ruck and when we were done I felt fine. SORE, but fine. That night, my left foot starting killing me and a couple days later, it's hurting every time I take a step. I don't think it's broken, but maybe a hairline fracture or just bruised. Either way it hurts to walk. Damn, I should have just said "NO!"
Either way guys, take the advice everyone is giving and my example and don't run with rucks... Invest in a weighted vest and be sure you are using proper form.

When I was younger and much dumber I began a workout program running five miles every morning with a 50 pound ruck. The program worked well for about a week, after which I could barely hobble. My knees and shins were killing me. A flight surgeon examined me and I think wanted to refer me to the psych ward for further evaluation. In no uncertain terms I was told to stop running with my rucksack. So I altered my program: I ruck-walked hills and ran without the ruck every other day.

After I revised my program I was lounging at Camp Muir on Mt. Rainier’s flank when I observed a group of climbers approaching from the edge of the Nisqually Icefall moving in textbook patrol order. As the group arrived at Muir I commented to a friend, “SF, definitely not Rangers.” My buddy waltzed over and inquired and, as I had guessed, these were members of 1st Group, Special Forces from Fort Lewis. And they were complaining, grousing and griping about the “cruel and unusual punishment” being foisted on them by their Team Leader. They were having a terrible time mule-walking from Paradise to Camp Muir, and when they considered the summit climb, some 4,400 feet above us, a few of them weren’t sure they wanted to, or could complete the climb.

I asked them about their PT regimen: They were good runners all. But they didn’t work consistently with a rucksack. I’m pretty sure the benefits of hard walking on moderate hills with a heavy ruck (I was now using 70 pounds for my Workouts) gave me an advantage over the runners. (One of my teammates was a marathon and triathlon competitor, and we had to coax and goad him to the summit register).

A beginning run program (for me) is to run 1 mile at 6-7:00 minute mile pace (no ruck sack) followed by Squats (25-30), Heel raises (25-30 per leg), Step-Ups (step up to a platform approximately 8 – 12” high, alternating right and left leg (25-30 per leg). Increase steadily to about 50 per leg. Over time, increase to 2 mile run at 6 to 7 minute mile pace. (This is just my program, and it works well for me – no guarantees about the science behind it).

I’m sure there’s more advanced information about the subject out there, and I’m definitely not an expert, but for years, I’ve gotten to the top of some pretty good bumps thanks to consistent ruck-walking training, intermittent running, leg training and regular PT.

And that’s just my two-cents worth.

I agree anflash70... I mean I think it's just like anything else. Just getting used to it, and it becomeing second nature to you. I mean, to turn off a light, you don't think about it, and you just do it. Same with your rucks, you've done it so much that it's natural to you and not so much a burdon.
ANyways, I'm going to heal from my stupidity, and truck on. No more running with a ruck. Possibly jogging with a weighted vest, but fast walking will suffice!

last week i decided to jog a 9:00 pace with a 40lb ruck for only a mile after doing an interval work out. The next day (friday) i ran a 7 mile LSD for 65 mins. Let's just say that im popping Motrin and i've got a cold pack on an inflamed akilies tendon. hopefully i can get back into things without losing gains from the previous week.

here's my gripe tho. I was talking to my work out partner who's recovering from an injury at Indoc and he told me that the cadre DO force running with a ruck from time to time. yeah getting an over training injury sucks but if what he says is true then wouldn't it benefit in the long run to get used to it. I'd rather get my body used to it now and not get these kinds of injuries when it matters most.

Dude... I know it sucks but you're gonna have to run with a ruck on sometimes. If you do run keep the weight low... like 35-40lbs, you'd be an idiot to try running (all the time) with a good amount of weight... but 35-40 pounds shouldn't really be all that bad. listen to your body and you'll be fine

You won't be running with a ruck that often. The Ruck Run is a timed event at the Rodeo too (Career Field Competition of various Core Skills and PT events) but most of the guys who practice ruck running before the event end up hurting themselves. Only a few guys ever benefitted from ruck running and they only did so once a week. They did a lot of other cross training and speed work the other days.
I wouldn't advise running with a ruck for what you have to do in the Pipeline. Having said that, I did so myself. I was able to do so once or twice a week with a 35-40lb ruck but that may have had something to do with the fact that I was averaging 60-100 miles a week of running without weights before I started the ruck run. Since you have already hurt yourself (probably by running intervals and the ruck so close together) I would not push it. The training benefits gained by ruck running, a very small portion of the Pipeline, do not appear to outweigh the risks of injury.