By Maureen Farrar
Walking is an instinctive movement, something our bodies are inherently designed to do. No fancy equipment, no complicated routines – just you, your two feet, and the open road (or trail, or treadmill!). Plus, the benefits are undeniable: improved cardiovascular health, stronger bones, reduced stress, and a clearer mind.
But lately, I’ve been craving a bit more of a challenge, a way to amp up my walks and take my fitness to the next level. So I started rucking. Rucking turns ordinary strolls into full-body workouts, building strength, endurance, and mental toughness.
Rucking: A Low-Impact Workout with Big Benefits
Rucking, at its core, is simply walking with weight for extended periods. It’s a form of active resistance training that can be done anywhere, from city streets to mountain trails. Think of it as a powered-up walk, where the added weight of a rucksack intensifies the effort and engages more muscles. Essentially, if you’re carrying weight and walking, you’re rucking.
This accessible exercise is rooted in military training, where soldiers routinely carry heavy packs over long distances. It’s a low-impact activity that offers a unique blend of strength training and cardiovascular conditioning. So, whether you’re exploring the urban landscape or venturing into nature, consider adding a rucksack to your journey and experience the benefits of this simple yet effective form of exercise.
Related: Should You Wear a Weighted Vest?
The Benefits of Rucking
Rucking Builds Strength: Rucking is more than just a walk in the park. Strapping on a weighted pack and hitting the pavement can significantly boost your strength. Research has shown that rucking leads to noticeable improvements in overall strength, impacting everything from your legs and core to your upper body. Participants in a 2019 study demonstrated increased strength in exercises like squat jumps, push-ups, and sit-ups after incorporating rucking into their training. This means that by simply adding weight to your walks, you can effectively build strength throughout your entire body, enhancing your overall fitness and making everyday activities easier.
Rucking Improves Endurance: Rucking isn’t just about building strength; it’s a fantastic way to elevate your cardiovascular fitness, too. Think of it as a powerful cardio workout disguised as a walk. Adding weight to your walks pushes your heart to work harder, increasing your aerobic capacity and improving your endurance. Research has shown that rucking can significantly boost your maximal oxygen uptake, a key indicator of your overall fitness level. What sets rucking apart is its unique position as a form of zone two cardio, meaning you’ll sustain a comfortably challenging heart rate for longer periods. This translates to improved heart health, increased stamina, and a more efficient cardiovascular system, all while enjoying the simplicity of walking.
Rucking is a Total-Body Workout. It activates muscles throughout your entire body. Your lower body is constantly engaged as you walk, while your core, back, and shoulders work tirelessly to support the weight of the pack. It’s a comprehensive workout that strengthens and stabilizes your body from the ground up.
It’s Accessible: Rucking is incredibly versatile, fitting seamlessly into any fitness routine. Add it to your weekly workouts for a strength and cardio boost, or use it to enhance your walks and hikes. It’s a simple way to elevate your fitness without relying on complex equipment or specialized routines.
Choosing the Right Rucking Gear
Any backpack can work for rucking, but dedicated rucksacks offer features like special compartments for weight plates, extra padding for your back, and even chest or waist straps for added support. Plus, most rucking backpacks have a place to store your water bottle or hydration bladder.
Weighted vests can also be used for rucking, but they can restrict your breathing and aren’t as versatile as a backpack, which can be used for everyday activities like carrying groceries or traveling. (If you’re looking for a great backpack, the Peaker Pack is a versatile option.)
Ultimately, the best gear for you depends on your personal preferences and goals. Experiment with different options to find what works best for you.
Getting Started with Rucking
Interested in adding rucking to your fitness routine? Follow these simple steps to begin your rucking journey
Start Light: If you are new to rucking, start slowly and build up gradually to avoid injury. Begin with a light weight and gradually increase it as you get stronger. Aim for 10-15 pounds to begin with. You can fill a backpack with books, sandbags, or even small weight plates — just make sure to keep the weight close to your body and secure in your ruck.
Warm Up: Before you head out, be sure to warm up with a light walk or jog for 5-10 minutes. This will help prepare your body for the workout and reduce the risk of injury.
Start Slow: As with any new form of exercise, it is important to start slow and build gradually. Start with short rucking sessions, such as 15 to 30 minutes, and increase the duration and intensity as you get stronger and more comfortable.
Focus on Form: Keep your form in mind as you ruck. It’ll not only make the experience more comfortable but also help you get the most out of your workout.
- Stand tall: Good posture is key. Avoid slouching and keep your back straight.
- Balance is everything: Keep the weight centered over your midfoot. This helps prevent strain and keeps you moving efficiently.
- Engage those muscles: Walk with purpose! Use your hips and legs to drive your steps forward.
