How To Stop Backpack Bouncing When Running [Easy Tips]

You are currently viewing How To Stop Backpack Bouncing When Running [Easy Tips]

Running with a stuffed backpack is always a tough task. Many times it happened when we have to run with a backpack.

I have also run many times from the college campus to the bus stop which is around a 5 km long path with a stuffed backpack during college life.

I didn’t have a trail backpack in those days. I usually run with a normal backpack stuffed with books, lunch boxes, water bottles, laptops, etc.

I face some major issues during that period and figure out some easy and effective solutions over time and now here I’m going to share some self-applied effective ways to run comfortability with a backpack.

So without further ado let’s get started…

Some very common reasons for your backpack bouncing at your back are:

  1. Your backpack will bounce if it is not fit perfectly.
  2. If your backpack is stuffed heavily.
  3. If you carry a backpack that is poorly designed.

Also Read: Best Backpack For Bikepacking 2023[Latest Top Pick]

How Do You Carry A Backpack When Running?

One of the most common mistakes that creates an unpleasant bouncing effect on your back is wearing a backpack the wrong way.

You have to understand some very basic but crucial functionality of your backpack to avoid such kind of bouncing.

Tightened The Shoulder Straps Of Your Backpack

Almost every backpack has functionality in that you can adjust the shoulder straps to keep the backpack close to your back.

In that way, the backpack is attached tightly to your body, and this will helps to reduce the bouncing effect while running.

Note Tight the straps as much as the backpack goes up your back.

Also Read: Best Hiking Backpack For Tall Guys 2023[Latest Top Pick]

Use The Chest And Waist Belt Of Your Backpack

Running with a backpack, most people find it difficult to keep their shoulder straps in their place. They slip off frequently of the shoulders and divert your attention from the trail.

The chest strap is useful to keep your shoulder straps in their place and that way the chances of their slipping off the shoulders will be minimized.

Also Read: 7 Best Hunting Backpack For Tall Guys 2023
Some backpacks come with a waist belt. A waist belt helps to distribute the overall weight of our backpack evenly around our hip area in that way you feel comfortable while running even with a heavyweight.

Note: Try to use both straps together to achieve a perfect fit. This will help to reduce the bouncing effect of your backpack effectively.

Is Running With A Backpack Bad?

For most people running with a weighted backpack is hard due to several reasons:

1. Oversized backpacks they carry for running.
2. Overstuffed backpack.
3. The backpack they carry is loose.

Running with a weighted backpack is not bad if you take care of 6 important things…

1. Choose A Right Rucksack

Choose a rucksack according to the length of the trail in which you are going to run. If you are going to run for a long trail always choose a backpack with the right volume. Most probably the majority of us don’t have the idea of this term.
Also Read: How To Stop Backpack From Riding Up Shirt?

Volume is defined that how much gear you can stuff in your backpack. You should have a rough idea about how much you are going to stuff your backpack.

Next time you visit any bag store, consider keeping all the gear that you want to carry with your backpack.

Also Read: 7 Best Backpack For Wide Shoulder 2023 [Latest & Durable]

2. Take Your Time To Achieve A Perfect Fit

If you have a rucksack, take your time to know about all the straps, their position, and their functionality.

This will helps to get a perfect fit for your backpack. A perfectly fit backpack can solve 80% of the bouncing problem.

3. Start With Low Weight And Increase Later

Always start with a light pack, This will help to build up stamina. Gradually put some weight on your next test running. In that way, your body could adapt to the weight-toting capability that helps to run a long distance with your backpack comfortably.

4. Train Your Body With Pack

If you are planning for a long run then the first thing that you have to follow is to strengthen your body muscles by practicing some exercise with a packed backpack. If you do this practice 2 days a week then you feel energetic and confident for your next long-running.

This step is very important as without prior training your body got tired and you feel pain in your muscles for a few days.

5. Relax Your Muscles After Run

This is very important to relax your back and shoulder muscles from the pressure that is created during the running period.

You can relax by lying down and take some massage therapy.

6. Haul A Packed New Backpack Before Running

I bought a new backpack for a long-running but first, I practiced with my fully packed new backpack for a week in advance to be familiar with the new backpack functionality before the long-running.

Why It is Hard To Run With A Backpack?

You face difficulty with running your backpack when your backpack is not packed properly.
If you don’t stuff your backpack as per its volume then gears wiggled inside and there is a chance that they would damage also you feel the strain on your body muscles which would be a nightmare for you.

Try to keep your backpack as close to full as possible because this keeps your gears fix in their place and helps to reduce the bouncing inside it.


In this article, we’ve tried to figure out all the possible solutions that can prevent the bouncing of your backpack during running.

I also tried to give some tips that help to achieve a comfortable and bouncing-free running experience with your weighted backpack on a long trail.

I hope this article really helps you to solve your problem to some extent.

Nick Johnson

I love travelling and buying backpacks for my trip. I love to share the backpack buying guide and some useful tips on this website.