Rucking is a powerful and often underestimated form of exercise with deep roots in military training. At its core, rucking is simply walking or hiking while carrying a weighted backpack. The term “rucking” is derived from “rucksack,” a durable backpack designed to carry heavy equipment. This low-impact activity offers a multitude of benefits, from building strength and endurance to improving cardiovascular health and bone density. Let’s dive deeper into what rucking is all about.
The Appeal of Rucking:
- Accessibility: Rucking is suitable for individuals of all ages and fitness levels.
- Community: Rucking is a social activity that fosters camaraderie and shared challenges.
- Minimal Equipment: Rucking requires very little specialized equipment.
- Simplicity: Rucking is straightforward and doesn’t require complex training plans.
As rucking gains popularity, numerous groups are forming, welcoming both seasoned and new members.
What are the Benefits of Rucking?
Rucking offers a wide array of physical and mental health benefits.
Improved Strength and Endurance: Studies demonstrate that rucking enhances muscle power and oxygen intake, while simultaneously decreasing the perceived exertion required to carry loads over distances. A 10-week program decreased their rate of perceived exertion (how hard they were working to move the load across distance) while their muscle power and oxygen intake also improved.
Enhanced Fitness for Older Adults: Rucking can combat age-related muscle wasting (sarcopenia), osteopenia, and osteoporosis, all of which are crucial for maintaining mobility and independence as we age.
Better Balance: Rucking promotes improved balance, which reduces the risk of falls and injuries, particularly in older adults.
Brain Health: Rucking aligns with recommended exercise guidelines, promoting improved brain function, including memory, cognition, sleep quality, and stress management. Aim for at least 150 minutes of moderate exercise per week.
Increased Calorie Burn: Walking with added weight burns more calories compared to walking without weight. The extra weight increases the energy required to move at the same pace.
How to Get Started With Rucking
Begin gradually and progress at your own pace, as with any new physical activity.
Beginner: If you’re new to exercise or haven’t walked or hiked much, start with shorter distances and lighter weights. Carry 3-5% of your body weight for one mile or 20 minutes, whichever is shorter. Remember to include the weight of water for hydration.
Intermediate: If you regularly walk as part of your fitness routine (at least three times per week, 3-5 miles per week), begin with a slightly heavier load and shorter distances. Carry 5-10% of your body weight for one mile or 20 minutes, whichever is shorter.
Advanced: If you consistently walk and weight train (at least 4-6 times per week), you can start with a heavier load and a slightly longer distance. Carry 10-15% of your body weight for 1-2 miles at an 18-minute-per-mile pace.
Essential Rucking Equipment
Fortunately, rucking requires minimal equipment to get started.
Rucksack (Backpack): A rucksack is simply a backpack, but consider a few key features when choosing one.
- Wide Straps: Wider, padded straps distribute weight more effectively across your upper back and shoulders, providing greater comfort.
- Hydration Station: Ensure your backpack has a pocket for a hydration bladder or water bottle.
Weight/Load: You can use various items for weight, such as books, dumbbells, or even a brick wrapped in a towel. Ensure the weight is appropriate for your fitness level. Ideally, the weight should be positioned as high as possible inside the bag. A rolled-up beach towel or yoga block placed at the bottom of the bag can help elevate the weight.
Shoes: Special shoes are unnecessary for rucking. Wear comfortable shoes that you would normally wear for walking or running. Avoid open-toed shoes or shoes without a back, as they may cause blisters.
Get Rucking Today!
Rucking is an accessible, versatile, and effective exercise that can significantly improve your overall health and fitness. By starting slowly, using appropriate equipment, and finding a community to ruck with, you can safely and enjoyably reap the numerous benefits of this rewarding activity. So, grab a backpack, add some weight, and start rucking your way to a healthier you!
