Have you ever felt like your daily walk could use a little… something more? Maybe you want a better workout without resorting to high-impact running or complicated gym routines. If that sounds familiar, it might be time to explore the world of rucking. It sounds rugged, perhaps even military-grade, but at its heart, rucking is incredibly simple: it’s walking with weight on your back.
Think of it as backpacking, but often for shorter durations and specifically for fitness. It’s an activity that blends cardiovascular exercise with strength training, creating a potent combination that can transform your physical fitness without requiring expensive equipment or memberships. You’re essentially turning a simple walk into a full-body workout, engaging your legs, core, back, and shoulders simultaneously.
The Roots and Rise of Rucking
The term “rucking” comes from “rucksack,” the durable backpack long favoured by military forces worldwide. For soldiers, carrying heavy loads over long distances is a fundamental requirement, building endurance, strength, and mental toughness. They’ve been doing it for centuries. However, the fitness community has recently embraced rucking, recognizing its effectiveness and accessibility for civilians.
What makes it appealing now? Part of it is the sheer simplicity. You don’t need complex skills or perfect coordination. If you can walk, you can probably ruck. It also taps into a primal human activity – carrying things. Our ancestors carried tools, food, children, and supplies over vast terrains. Rucking reconnects us with that functional strength, building resilience that translates directly into everyday life, whether carrying groceries, playing with kids, or tackling yard work.
Why Add Weight to Your Walk? Unpacking the Benefits
Walking is already great exercise, but adding weight significantly amplifies the benefits. Here’s a look at why rucking is gaining traction:
Enhanced Cardiovascular Fitness
Carrying extra weight forces your heart and lungs to work harder than they would during a regular walk. Your heart rate increases, improving cardiovascular endurance over time. Studies have shown that walking with a weighted vest or backpack can significantly increase the metabolic cost (calorie burn) compared to walking without weight at the same speed. It bridges the gap between walking and running in terms of intensity.
Building Functional Strength
Rucking is a fantastic strength-builder, particularly for the muscles that support posture and movement. Your legs, obviously, get a workout powering you forward with the extra load. But your core muscles (abs and lower back) work constantly to stabilize your torso. Your shoulders and upper back bear the load, strengthening those areas as well. It’s resistance training disguised as a walk.
Lower Impact Than Running
One of rucking’s biggest advantages is that it’s generally lower impact than running. While carrying weight increases the load on your joints compared to unweighted walking, the impact forces are much less jarring than those experienced with each running stride. This makes it a more sustainable option for many people, especially those with previous joint issues or those looking to minimize wear and tear.
Accessibility and Simplicity
You don’t need fancy gear to start. An old, reasonably sturdy backpack and some weight (books, water bottles, sandbags) are enough to get going. You can ruck virtually anywhere you can walk: parks, trails, your neighbourhood streets. It fits easily into busy schedules – turn your commute or dog walk into a rucking session.
Mental Toughness and Outdoor Connection
Pushing yourself physically by carrying weight builds mental resilience. Completing a challenging ruck provides a significant sense of accomplishment. Plus, it encourages you to spend more time outdoors, enjoying nature and getting fresh air, which has its own set of mental health benefits.
Getting Started: Your First Steps into Rucking
Ready to give it a try? It’s easy to begin, but it pays to start smart to avoid injury and ensure you enjoy the experience.
Gear Up (Simply)
- The Rucksack: You don’t need a military-spec pack initially. A comfortable backpack with decent shoulder straps will work. Look for one that fits snugly and ideally has a chest or sternum strap to help distribute the weight and prevent shifting. As you progress, you might invest in a dedicated rucksack designed for load-carrying comfort.
- The Weight: Start light! Common options include:
- Water bottles or bladders: Easy to adjust weight and provides hydration.
- Books or bricks: Wrap them in a towel to prevent shifting and poking.
- Sandbags: Offer shifting weight, adding a core challenge. You can buy purpose-made ruck weights or make your own filler bags.
- Weight plates: If you have them, they provide dense, stable weight. Secure them well.
- Footwear: Comfortable, supportive shoes are crucial. Hiking boots, trail runners, or sturdy walking shoes are good choices. Ensure they are broken in to avoid blisters. Good socks (wool or synthetic blends) are also important.
How Much Weight to Carry?
Less is more when you begin. A common recommendation is to start with about 10% of your body weight. If you weigh 150 pounds, start with 15 pounds. If you weigh 200 pounds, start with 20 pounds. Focus on getting comfortable with carrying the load and maintaining good form before adding more weight.
Start Conservatively! Rucking introduces new stresses to your body. Begin with a weight that feels manageable, perhaps 5-10% of your body weight, for a shorter distance than your usual walk. Gradually increase EITHER weight OR distance, but avoid increasing both significantly in the same week. Listen closely to your body, especially your back, shoulders, and feet.
Distance and Pace
For your first few rucks, choose a familiar route and aim for a distance you can comfortably walk without weight, perhaps 1-3 miles (2-5 km). Don’t worry about speed initially. Focus on maintaining good posture and a steady rhythm. A typical rucking pace is often around 15-20 minutes per mile, but find what works for you.
Mastering Rucking Form and Technique
Proper form is key to preventing injury and maximizing the benefits of rucking.
- Stand Tall: Keep your chest up and shoulders back, but relaxed. Avoid leaning too far forward or hunching over. Engage your core slightly.
- Eyes Forward: Look ahead, not down at your feet. This helps maintain good posture.
- Shorten Your Stride: Take slightly shorter, quicker steps than your normal walking stride, especially when going uphill. This reduces impact and improves efficiency.
- Secure the Load: Ensure the weight in your pack is stable and positioned high and close to your spine. Use sternum and hip straps if your pack has them to keep it from shifting.
- Hydrate: Even on cooler days, you’ll sweat more carrying weight. Drink water before, during (if needed), and after your ruck.
Progressing Your Rucking Journey
Once you’re comfortable with your initial setup, you can start challenging yourself:
- Increase Weight: Add weight gradually, perhaps 2.5-5 pounds (1-2 kg) at a time. Ensure you can maintain good form with the heavier load.
- Increase Distance: Extend the length of your rucks incrementally.
- Increase Pace: Try completing your usual route in less time.
- Vary Terrain: Incorporate hills or uneven trails for an extra challenge.
- Consistency is Key: Aim for 1-3 rucking sessions per week, allowing for rest days in between for your body to recover and adapt.
Rucking offers a straightforward, effective, and scalable way to improve your fitness. It combines the simplicity of walking with the challenge of resistance training, delivering cardiovascular and strength benefits simultaneously. It gets you outdoors, builds mental toughness, and requires minimal initial investment. So, find a sturdy backpack, add a little weight, and step out the door. You might just discover your new favourite way to move.
