Rucking is a dynamic fitness activity that involves walking or hiking with a weighted backpack. Originally a component of military training designed to prepare soldiers for demanding tasks, rucking has gained popularity as a mainstream exercise. It offers a straightforward yet effective way to enhance both strength and endurance while enjoying the outdoors.
By incorporating a weighted pack into your walks and hikes, rucking elevates a simple activity into a comprehensive full-body workout. This approach combines cardiovascular and strength training, contributing to improved physical fitness and mental toughness. Rucking is versatile, suitable for both urban environments and natural trails, making it adaptable to various fitness levels.
In this guide, you’ll discover the benefits of rucking, learn how to get started, and explore why it might be the ideal addition to your fitness routine, bringing a new level of challenge and adventure to your workouts.
What is Rucking?
Rucking is a form of exercise that combines walking or hiking with the added challenge of carrying a weighted backpack, also known as a rucksack. This simple adjustment transforms a standard walk or hike into a more demanding workout, engaging multiple muscle groups and intensifying the physical effort required.
Rucking is highly adaptable, making it suitable for virtually any fitness level. Beginners can start with a lighter weight and gradually increase it as their strength and endurance improve, while more advanced practitioners can opt for heavier loads or more challenging routes to intensify their workout. The straightforward nature of rucking, combined with its ability to enhance endurance, strength, resilience, and functional movement, makes it an effective and accessible way to achieve a variety of fitness goals.
Benefits of Rucking
Rucking is an enjoyable and versatile fitness activity that offers numerous benefits, from enhancing cardiovascular health to building mental resilience. Here’s a breakdown of how adding rucking to your routine can boost your overall well-being:
Cardiovascular Health
Rucking involves walking or hiking with a weighted backpack, which naturally elevates your heart rate, improving cardiovascular health and endurance. The increased heart rate strengthens your heart muscle, making it more efficient at circulating blood. With regular practice, rucking can help lower blood pressure and reduce the risk of heart disease, contributing to a healthier cardiovascular system.
Strength and Muscle Building
Carrying extra weight in a rucksack engages major muscle groups, especially in your legs, core, and back. This added resistance builds muscle strength and endurance, making your body more resilient and better equipped for daily activities. Studies show that rucking can enhance overall physical fitness by increasing strength in exercises like squat jumps, push-ups, and sit-ups, while also making physical tasks feel less demanding.
Low-Impact Exercise
For those with joint concerns or anyone looking for a gentler workout, rucking is an excellent low-impact option. Unlike running or jumping, which can put significant strain on your joints, rucking allows you to achieve a full-body workout without overloading your knees, hips, or ankles. However, it’s essential to choose a manageable load and wear appropriate footwear to avoid aggravating any joint pain. Proper gear, such as walking shoes that suit your foot shape and terrain, is crucial to maintaining good posture and preventing discomfort.
Mental Toughness
Rucking challenges you physically, but it also requires mental resilience. Pushing through a ruck, especially when navigating tough terrain or carrying a heavy load, can cultivate a strong sense of determination and perseverance. This mental toughness can extend into other areas of life, helping you face challenges with greater confidence. As Steve Stonehouse, NASM-CPT and VP of Programming and Education at Body Fit Training, explains, consistently doing things that make you feel stronger can have a lasting impact, fueling your motivation and making future challenges easier to tackle.
Functional Fitness
Rucking closely mimics everyday activities, like carrying groceries or lifting a child, making it an excellent way to build functional strength. Over time, the strength and endurance gained from rucking can make daily tasks feel more manageable, reducing your risk of injury and improving your overall physical capabilities. By preparing your body for real-world demands, rucking ensures that you’re ready for anything, whether in the gym or your daily life.
Improved Mental Wellbeing
Rucking isn’t just good for the body—it’s also great for the mind. Nichele Cihlar, a strength and conditioning coach and director of training with GoRuck, emphasizes that focusing on your goal during a ruck can make the experience feel natural, almost like you’re not even working out. She notes that rucking always leaves her in a positive headspace.
Engaging in rucking outdoors, whether you’re enjoying the peace of nature, listening to a podcast, or exploring new scenery, can significantly boost your mental health. This combination of physical exertion and time in nature is an effective way to reduce anxiety, combat fatigue, and alleviate symptoms of depression.
How to Get Started with Rucking
Ready to give rucking a try? To ensure a safe and enjoyable experience, it’s important to consider the right gear, proper form, and an ideal starting weight. Here’s how to get started:
Choosing the Right Backpack
Selecting a comfortable and adjustable backpack is key to a successful rucking experience. Look for a rucksack that fits well, with adjustable straps to ensure it sits snugly against your body. A backpack with a padded back and shoulder straps is ideal, as it helps distribute the weight evenly and reduces the risk of discomfort or strain during your ruck.
Determining the Ideal Starting Weight
The weight you carry in your backpack transforms a regular walk into a rucking workout. If you’re new to rucking, it’s best to start light. Begin with 5 to 10 pounds and see how your body responds. As you become more comfortable, you can gradually increase the weight. Nichele Cihlar, a strength and conditioning coach, suggests aiming for a pace of around a 15-minute mile. If you find this manageable, you can increase the weight. Cihlar also recommends alternating between shorter, heavier rucks and longer, lighter ones, allowing you to adjust based on how you feel.
Finding Your Ideal Rucking Weight
A good rule of thumb for beginners is to carry a weight equivalent to 10% of your body weight. This allows your body to adapt to the added resistance without overloading your muscles or joints. As you build strength and endurance, you can gradually increase the weight to challenge yourself further.
Starting with Proper Form
Maintaining proper form is crucial to avoiding injuries and maximizing the benefits of rucking. Keep your back straight, shoulders back, and gaze forward to prevent the weight of the backpack from pulling you off balance or causing strain. If you’re unsure about your form, consider seeking advice from a coach or trainer to ensure you’re walking or hiking correctly.
Steve Stonehouse, NASM-CPT, notes that while rucking is easier on your body than other forms of cardio, the added weight engages your legs, back, shoulders, and core throughout the activity. This can impact your walking gait, so it’s important to pay attention to how your body feels. Adjusting the weight of your rucksack or changing your pace can help maintain proper form and prevent strain.