The height difference between the heel and forefoot of a shoe, in millimeters. Lower drop (4-6 mm) puts more demand on the calves and Achilles; higher drop (8-12 mm) is more forgiving for ruckers with previous injuries.
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Heel-to-Toe Drop
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Cadence
Steps per minute. Higher cadence with shorter strides reduces per-step impact force and is generally safer under load than lower cadence with long strides.
Foot Strike
Where the foot first contacts the ground each step. Heel strike (heel first) is hardest on joints under load; midfoot strike (mid-arch first) is the most common rucking recommendation; forefoot strike (ball first) is reserved for running.
Conversational Pace
A walking pace at which you can hold a casual conversation without panting. The benchmark for Zone 2 rucking — a self-test that doesn't require a heart rate monitor.
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