Garbage Truck "Runner": Physical Requirements (Is it Hard?) (2026 Guide)

If you have ever woken up at 6:00 AM and watched the garbage truck roll by, you’ve seen them.

The guys hanging off the back, jumping off, tossing bags, and jumping back on before the truck even fully stops.

They are called Runners (or "Swampers" / "Loaders").

And unlike the driver, who needs a Class D/3 License, the Runner needs zero qualifications.

You just need a pair of boots and lungs of steel.

But is it actually "unskilled" labour?

In 2026, with automated trucks taking over the suburbs, the Runner role has become a specialized "Heavy Cardio" job found mostly in downtown cores (Toronto, Vancouver, Montreal) where robot arms can't fit down narrow alleys.

This guide analyzes the brutal physical requirements (steps per day, weight lifted), the pay rates at the big companies (GFL, Waste Connections, Miller), and why this "dirty job" might be the best paid workout of your life.

Not ready for cardio? Check out Night Shift Warehouse Premiums for indoor work or School Bus Driving for a sitting job.

The Pay: Is It Worth the Smell?

For a job that requires no high school diploma, the pay is surprisingly high.

1. Private Companies (GFL, Waste Connections, Miller)

• Starting Rate: $22.00 - $26.00/hour.
• Overtime: Because routes are long (often 10-12 hours), you hit overtime daily.
  • Weekly Pay Example:
  • 44 Hours Regular @ $24 = $1,056
  • 10 Hours Overtime @ $36 = $360
  • Total Weekly: $1,416 Gross.
• Incentives: Some routes are "Task Pay" (or "Day Rate"). If you finish the route in 6 hours, you still get paid for 10. This encourages extreme speed.

2. Municipal (City Employee)

• Starting Rate: $28.00 - $32.00/hour.
• Perks: Defined Benefit Pension (OMERS in Ontario), 100% Medical/Dental.
• The Catch: These jobs are "Dead Man's Shoes" roles. You usually only get hired if someone retires or dies. Competition is fierce.

3. Cash Tips (The Christmas Bonus)

• Runners are the only blue-collar workers who get tipped.
• The Season: In December, homeowners tape envelopes to their bins.
• The Haul: A friendly runner on a wealthy route can make $2,000 - $5,000 cash in tips during the holidays. (Drivers usually split this with the runner).

The Physical Reality: "The Crossfit Job"

Do not apply if you have bad knees.

We are not exaggerating. This is arguably the most physically demanding entry-level job in Canada.

The Stats (Daily Average)

• Steps: 25,000 - 35,000 steps (approx 20km).
• Weight Lifted: You lift ~3,000 bags a day.
  • Average bag = 20 lbs.
  • Total = 60,000 lbs (30 Tons) lifted per shift.
• The Motion: It is a "Twist and Throw" motion. This is a killer for the lower back (L4/L5 discs).

The Pace

• The truck does not stop for you. It rolls at 5km/h.
• You have to run ahead, grab bags from both sides of the street, toss them in, and jump on the moving step (technically illegal, but industry standard).
• Weather: You run in +30°C heat (smell is awful) and -25°C blizzards (bags are frozen to the ground).

Practical Questions Answered

Personal Finance Canada to find the grit behind the glamour.

"Do you get used to the smell?"

Yes.

• Week 1: You will gag. The "Garbage Juice" (leachate) might squirt on you.
• Week 2: You stop smelling it.
• The Wife Factor: Your family will smell you. You must strip off your uniform in the garage or laundry room immediately. Do not sit on the couch in your work clothes.

"Is it dangerous?"

Extremely.

• Needlestick Injuries: People put needles in trash bags. If a bag brushes your leg, you get poked.
  • Requirement: Wear Puncture Resistant Pants (Kevlar lined) or heavy work jeans. Never wear shorts.
• Cars: You are working in traffic. Distracted drivers hit runners all the time. Trust no one.

"Can I move up to Driver?"

Yes.

• This is the best career path.
• Companies like GFL will often pay for your Class 3 / DZ License upgrade if you are a reliable runner for 1 year.
• Internal Link: See our guide on Upgrading to a Class D License to see the pay jump.

Deep Dive: The "Automated" Threat

Is this job dying?

• Suburbs (905 / 403 / 519): Mostly Automated Side Loaders.
  • The driver uses a joystick arm to grab the bin. No runner needed.
• Downtown (416 / 604): Rear Loaders are mandatory.
  • Why? Narrow alleys, parked cars, and one-way streets make robot arms impossible.
  • Job Security: If you work in the city core, your job is safe for another 20 years.

Deep Dive: Knee Survival & The "GFL" Hiring Secret

1. The "Knee Preservation" Protocol (Don't Walk, Glide)

• The #1 career-ending injury for runners isn't a back strain; it's "Jumper's Knee" (Patellar Tendonitis).
• The Cause: Jumping off the back step while the truck is still moving at 10km/h. The impact force is 3x your body weight.
• The Fix:
  • The "Slide" Technique: Never land flat-footed. Land on the balls of your feet and slide slightly if it's icy (controlled slide) to dissipate energy.
  • Step Down, Don't Jump: If the truck is moving faster than a walking pace, signal the driver to slow down. Saving 2 seconds isn't worth a knee replacement at age 30.
  • Knee Sleeves: Buy 7m Neoprene knee sleeves (like powerlifters use). Wear them under your pants. They keep the joint warm in winter and add compression support. Wear knee sleeves. If your knees can't handle the impact anymore, consider switching to Drywall Taping where you walk on stilts instead of jumping.

2. Winter Gear Hack: "Garbage Mitts" (The Raber Glove)

• You cannot wear standard ski gloves. They will shred in 4 hours.
• The Holy Grail: The Raber "Garbage Mitt".
  • What is it? A specific cowhide leather mitt made in Winnipeg. It has a removable pile liner.
  • Why it's essential: It is virtually indestructible against glass and metal, but loose enough to shake off instantly if it gets caught in the compactor blade (a safety requirement).
  • Where to get it: Mark's Work Wearhouse or specialized safety stores. Do not buy cheap "mechanic gloves" for winter routes.

3. The "GFL" Hiring Secret: The Open House

• Getting hired online at GFL (Green For Life) or Waste Connections can be slow because HR is flooded with resumes.
• The Cheat Code: Attend the "Saturday Open House."
• What is it? Twice a year (usually Spring/Fall), local yards host a hiring fair.
• The Process: You show up with boots. They put you in a vest. They ask you to toss 10 bags into a truck.
• The Result: If you don't vomit or complain, they hire you on the spot.
• Tip: Bring your Driver's Abstract (even if you are just a runner). It shows you are 'driver ready' to eventually upgrade to a Class D License for higher pay.

4. "Hopper" Safety (The Death Zone)

• The Hopper is the back part of the truck where the blade crushes the trash.
• The Rule: NEVER, under any circumstances, reach into the hopper to clear a jam while the blade is cycling.
• The Danger: A runner was killed in 2024 because his glove got snagged.
• The Protocol: If a bag gets stuck:
  1. Signal Driver to "Lock Out" (Turn off hydraulics).
  2. Wait for the driver to exit the cab.
  3. Use a "Shepherd's Hook" (long metal pole) to dislodge the bag.
  4. Never put your body past the safety plane.

5. The "Recycling vs. Garbage" Weight Reality

• Runners fight over who gets the "Blue Box" route vs. the "Black Bag" route.
• Garbage (Black Bag): Heavier (diapers, food), but easier to grip.
• Recycling (Blue Box): Lighter, BUT...
  • The Cut Risk: Tin can lids and broken glass are common.
  • The Ergonomics: You have to bend lower to pick up a box than a bag. It hurts the lower back more over time.
  • Verdict: Big strong guys prefer Garbage (Power lifting). Short, fast guys prefer Recycling (Cardio).

6. Hand Signals (The Silent Language)

• You can't hear the driver over the diesel engine and hydraulic whine. You must learn the hand signals.
• One Arm Up: "Stop."
• Point to Curb: "Missed a bag / Go back."
• Fist Pump: "Pack the load" (Run the blade).
• Hand Throat Slash: "Kill the engine" (Emergency).
• Why it matters: If you don't use signals, the driver will assume you are on the step and might accelerate while you are still crossing the street.

7. "Day Rate" vs. "Hourly" (The Tax Trap)

• Some smaller private haulers pay a "Daily Flat Rate" (e.g., $200/day).
• The Trap: If the truck breaks down and you are out there for 14 hours, your hourly rate drops to $14/hour. This is similar to the 'Day Rate' scams found in FedEx Jumper jobs.
• The Benefit: If you are a beast and finish in 5 hours, you make $40/hour.
• Advice: Only take "Day Rate" if you know the route is short. For heavy city routes, always demand Hourly + Overtime.

8. Nutrition: The "Gas Station" Diet Killer

• Runners burn 4,000 calories a day.
• The Trap: You feel entitled to eat 3 sausage rolls and a Monster energy drink at every stop.
• The Result: The "Runner's Gut." You have massive legs but a potbelly.
• The Fix: Pack a cooler with complex carbs (pasta/rice). You need sustained energy, not sugar crashes. Avoid energy drinks; they cause dehydration, which leads to cramps in the summer heat.

9. Dealing with "Sharps" (Needles)

• We mentioned puncture pants, but what about handling the bag?
• Technique: NEVER hug the bag against your chest.
• The Swing: Grip the knot (top) and the bottom corner. Swing it away from your body.
• Why: If a needle is poking out the side, hugging it drives it into your ribs or stomach. Keeping it at arm's length saves your life.

Frequently Asked Questions

Do I need to buy my own gear?

Boots Only.

• You need Green Triangle (CSA) boots. Buy waterproof ones (Muck Boots or Timberland Pros). You will be stepping in puddles of "juice."
• Uniform: The company provides High-Vis shirts, pants, and gloves.
• Gloves: You will burn through a pair of gloves every 3 days. Ask for a box of them.

What about hazardous waste?

Do not touch it.

• If you see batteries, paint cans, or propane tanks, leave them. Tag the bag with a "Rejected" sticker.
• If you throw a propane tank in the truck, it can explode when the compactor crushes it. This kills people.

Is there a bathroom?

The World is your bathroom.

• You are on a route. You use Tim Hortons, gas stations, or construction site porta-potties.
• Tip: Be nice to the gas station clerk. Buy a coffee. They are the gatekeepers to the only clean toilet on your route.

Summary: Paid to Get Ripped

1. Skip the Gym: You will lose 20lbs in your first month. Guaranteed.
2. Safety First: Wear Kevlar pants. Watch for cars.
3. Check the Route: Ask if it's "Rear Load" (Manual) or "Side Load" (Automated) before accepting.
4. Aim for Driver: Use this as a stepping stone to get your DZ license.

About the author

Jeff Calixte (MC Yow-Z) is a Canadian career researcher and digital entrepreneur who studies hiring trends, labour market data, and real entry-level opportunities across Canada. He specializes in simplifying the job search for newcomers, students, and workers using practical, up-to-date information.

Sources

• Waste Connections Canada: Career opportunities and physical requirements. https://www.wasteconnectionscanada.com/
• GFL Environmental: Runner job descriptions. https://gflenv.com/careers/
• CUPE (Canadian Union of Public Employees): Waste collection safety report. https://cupe.ca/

Note

Job availability, wages, and hiring conditions can vary widely by province, employer, season, and experience level. All salary ranges and job examples in this guide are estimates based on current labour market data. Always confirm details directly with the employer before applying.