Whenever I look at videos on YouTube of military rucking, I usually find videos of either Army Ranger or Special Forces cannidates almost running with the weight on. But on websites I find about proper form, they say do not run because it destroys your knees. Is "military rucking" considered a slight run with weight? Or what is the proper way one should conduct such an event to be as efficient as possible? The 3 mile ruck is part of my PAST as a crosstrainee into CCT so that's why I ask.