Rucking is a form of exercise steeped in military tradition, but accessible to anyone looking to boost their fitness. In its simplest form, rucking involves walking a specified distance with added weight in a backpack. This activity, also known as ruck marching, derives its name from “rucksack,” a military term for a robust backpack designed for carrying gear.
Rucking is often an underestimated yet highly effective low-impact workout. It offers a comprehensive approach to enhancing strength, cardiovascular fitness, calorie expenditure, balance, and even bone density.
The Appeal of Rucking: Why It’s Gaining Popularity
Several factors contribute to the growing appeal of rucking as a fitness activity:
- Accessibility: Rucking is incredibly accessible and adaptable for individuals of all ages and fitness levels. Whether you’re a seasoned athlete or just starting your fitness journey, rucking can be tailored to your abilities.
- Community Building: Rucking naturally fosters camaraderie and community. Group rucks provide a shared challenge and a supportive environment, making fitness more social and engaging.
- Minimal Equipment: Getting started with rucking requires very little specialized equipment. You likely already own a backpack, and weights can be easily improvised or purchased affordably.
- Simplicity: Rucking is refreshingly straightforward compared to complex training regimens. It doesn’t demand intricate strength programs or marathon-level preparation, making it easy to incorporate into your routine.
As rucking’s popularity surges, numerous groups are emerging across the nation, welcoming newcomers and travelers to join their ruck marches and experience the benefits firsthand.
Unpacking the Benefits of Rucking for Overall Fitness
Rucking delivers a wide array of benefits, enhancing strength, endurance, and overall fitness across multiple dimensions. Research supports these advantages: studies have demonstrated that participants in load-carrying programs experience a reduced rate of perceived exertion while simultaneously improving muscle power and oxygen uptake. This means rucking makes your body more efficient and resilient.
Rucking for Strength and Endurance
Rucking is particularly beneficial for older adults, proven to enhance muscle power, endurance, and strength. This is critically important as aging often brings sarcopenia (age-related muscle loss), osteopenia, and osteoporosis. Rucking helps combat these conditions, promoting healthier aging.
Balance and Stability Improvement
Another key advantage of rucking is improved balance. Enhanced balance is crucial for reducing the risk of falls and injuries, especially as we age. Rucking challenges your stability and proprioception, leading to better balance over time.
Cardiovascular and Cognitive Health Boost
Rucking is an excellent way to meet the recommended guidelines of at least 150 minutes of moderate exercise per week. Meeting these guidelines is linked to improved brain function, including memory, cognitive abilities, sleep quality, and stress management. Rucking provides a practical and enjoyable way to achieve these health goals.
Calorie Burning Efficiency
Walking with added weight significantly increases calorie burn compared to walking without a load. The extra weight demands more energy to move, boosting your metabolic rate and aiding in weight management. This makes rucking a highly efficient exercise for those looking to burn more calories.
Getting Started with Rucking: A Step-by-Step Guide
As with any new exercise, it’s crucial to begin rucking gradually and progress based on your body’s response and capabilities.
Initial Steps for Beginners
If you’re new to exercise or haven’t walked or hiked much recently, start with shorter distances and lighter weights. A recommended starting point is carrying 3-5% of your body weight for a mile or 20 minutes, whichever comes first. Remember to factor in the weight of water you’ll carry for hydration during your rucks.
Progression for Regular Walkers
If you already walk regularly (at least three times a week for 3-5 miles), you can start with a slightly heavier load but maintain shorter distances initially. Begin by carrying 5-10% of your body weight for a mile or 20 minutes, prioritizing duration over distance at first.
Advancing for Experienced Individuals
For those who incorporate both walking and weight training into their regular fitness routine (4-6 times a week), you can start with a more substantial load and slightly longer distances. Aim to carry 10-15% of your body weight for 1-2 miles, maintaining a pace around 18 minutes per mile.
Essential Rucking Equipment: What You’ll Need
The beauty of rucking lies in its simplicity – you don’t need a lot of fancy gear to get started!
Basic Rucking Gear Checklist
Here’s a rundown of the essential equipment for rucking:
Rucksack (Backpack): A rucksack is simply a backpack. When choosing a rucksack for rucking, consider these features:
- Wide Straps: Wider, padded straps are crucial for comfort and effective weight distribution across your upper back and shoulders. Thin straps can dig in and become uncomfortable under load.
- Hydration Compatibility: Your rucksack should ideally have a pocket or compartment for a hydration bladder or water bottle. Staying hydrated is essential, and hands-free hydration is a significant advantage during longer rucks.
Weight/Load: The core of rucking is carrying weight. The weight you use should be appropriate for your fitness level. You can use various items as weight, from books to dumbbells, or even bricks wrapped in a towel. For optimal weight distribution and comfort, position the weight as high as possible within your rucksack. Using a rolled-up towel or yoga block at the bottom of your bag can help elevate the weight.
Shoes: You don’t need specialized footwear for rucking. Comfortable walking or running shoes that you’d typically wear for exercise are perfectly suitable. Avoid open-toed shoes or shoes without heel support, as these can increase the risk of blisters and discomfort during rucking.
Conclusion: Embrace Rucking for a Holistic Fitness Approach
Rucking is a versatile, accessible, and highly effective exercise method that offers a wide range of physical and mental benefits. Whether you’re looking to build strength and endurance, boost calorie burn, improve balance, or simply enhance your overall fitness, rucking is an excellent option to consider. Start slowly, gradually increase weight and distance, and enjoy the journey of incorporating rucking into your fitness routine.
