Fitness enthusiasts are always looking for new and unconventional ways to stay active. One such activity that has gained popularity is rucking—a simple and highly effective workout that combines strength and cardio training in a unique way. Rucking, which originated from military training exercises, involves walking or hiking with a weighted backpack, and it offers a host of physical and mental benefits. Whether you’re looking to enhance your fitness routine, lose weight, or simply enjoy the outdoors, rucking might just be the perfect addition to your exercise regimen.
What is Rucking?
At its core, rucking is a form of walking or hiking while carrying a weighted backpack, also known as a “ruck.” The term “rucking” comes from the military, where soldiers regularly train by marching with heavy loads to build endurance, strength, and mental toughness. Unlike traditional hiking, where the primary focus is on distance and terrain, rucking emphasizes the additional challenge of carrying weight, which increases the intensity of the workout.1
The weight used in rucking can vary depending on the individual’s fitness level and goals. For beginners, a weight of 10-20 pounds is typically recommended, while more experienced ruckers may carry upwards of 40-50 pounds. The weight is usually distributed evenly in a specially designed backpack, which is worn during the walk or hike. This added resistance not only helps build muscle but also significantly increases calorie burn, making rucking a highly efficient workout.
How to Get Started with Rucking
Starting a rucking routine is relatively simple, but there are a few important steps to ensure you get the most out of the activity while minimizing the risk of injury.2
- Choose the right gear: The first step is to select a good-quality backpack, often referred to as a rucksack, that is comfortable and durable. Look for one with padded shoulder straps and a waist belt to help distribute the weight evenly across your body. You’ll also need to choose weights, which can be specialized ruck plates, dumbbells, or even household items like water bottles or bags of sand.
- Start with a manageable weight: If you’re new to rucking, it’s important to start with a weight that is manageable yet challenging. A good starting point is around 10-20 pounds, depending on your current fitness level. As you build strength and endurance, you can gradually increase the weight.
- Plan your route: Rucking can be done almost anywhere—on city streets, in parks, or on hiking trails. Start with a route that you’re familiar with and that has a relatively flat terrain. As you become more comfortable with rucking, you can increase the distance and add more challenging terrain, such as hills or uneven ground.
- Focus on posture and technique: Proper posture and technique are crucial in rucking to prevent injury. Keep your back straight, shoulders back, and engage your core muscles as you walk. Your steps should be steady and controlled, and it’s important to maintain a pace that allows you to keep going for the duration of your ruck.
- Gradually increase intensity: As with any fitness routine, it’s important to progress gradually. Start with shorter distances and lighter weights, and then gradually increase both as your strength and endurance improve. This will help prevent injury and ensure that you continue to challenge yourself.
The Benefits of Rucking
Rucking offers a wide range of benefits, making it an appealing workout for people of all fitness levels. Here are some of the key advantages:
- Full-body workout: Rucking is a full-body workout that engages multiple muscle groups, including your legs, core, back, and shoulders. The added weight increases the intensity of the exercise, helping to build strength and endurance in these areas.
- Cardiovascular fitness: Rucking is an excellent cardiovascular workout. The combination of walking and carrying weight elevates your heart rate, improving your cardiovascular fitness and increasing calorie burn. It’s a great way to get your heart pumping without the high impact of running or other intense cardio exercises.
- Weight loss: Because rucking burns more calories than regular walking or hiking, it can be an effective tool for weight loss. The increased intensity helps to create a calorie deficit, particularly when paired with dietary modifications.
- Mental toughness: Rucking is not just a physical challenge; it also builds mental toughness. Carrying a heavy load for an extended period requires focus, determination, and resilience. This mental fortitude can translate into other areas of your life, helping you to tackle challenges with greater confidence.
- Low impact: Unlike high-impact exercises like Crossfit, rucking is relatively low impact, making it easier on your joints. This makes it an excellent option for those who are recovering from an injury or who want to avoid the wear and tear associated with more intense workouts.
Tips for Maximizing Your Rucking Experience
To get the most out of your rucking workouts, consider the following tips:
- Mix up your routine: Vary your routes, distances, and the weight you carry to keep your workouts interesting and challenging. Incorporating different terrains, such as hills or trails, can also add variety and increase the intensity of your ruck.
- Stay hydrated: Carrying additional weight increases your body’s exertion, so it’s important to stay hydrated. Bring plenty of water with you, especially if you’re rucking for an extended period or in hot weather.
- Listen to your body: Pay attention to your body’s signals and avoid overexertion. If you experience pain, particularly in your back, shoulders, or knees, take a break and adjust your load or technique. Proper recovery is essential to prevent injury and ensure long-term progress.
- Join a rucking community: Consider joining a rucking group or participating in rucking events to stay motivated and make the activity more enjoyable. These communities can provide support, tips, and camaraderie as you pursue your fitness goals.
Learn More Today!
Rucking is a powerful yet accessible workout that combines the benefits of strength and cardio training in a low-impact, outdoor setting. Whether you’re looking to enhance your fitness routine, lose weight, or build mental resilience, rucking offers a versatile and rewarding way to achieve your goals.
As with any fitness activity, consistency is key. The more you ruck, the stronger and more resilient you’ll become, both physically and mentally. So, grab your rucksack, load it up, and hit the trail—your next great workout adventure awaits!