Rucking: The Ultimate Low-Impact Workout You Haven’t Tried Yet

How carrying a weighted backpack can transform your health

Rucking is an increasingly popular form of exercise that combines the simplicity of walking with the added challenge of carrying weight.

• Originally rooted in military training, rucking has made its way into mainstream fitness due to its accessibility, versatility, and effectiveness.

• Rucking has become a favored fitness activity for civilians, offering an accessible way to increase physical activity without the need for a gym or specialized equipment.

• Whether you're a seasoned athlete or a fitness newbie, rucking offers a range of benefits that can enhance your physical and mental health.

In this article, we’ll explore everything you need to know about rucking, from its health benefits to practical tips for getting started. By the end, you’ll be ready to lace up your boots, strap on a pack, and start rucking your way to better health.

The purpose of this article is to introduce readers to rucking, a simple yet effective form of exercise that involves walking or hiking with a weighted backpack.

The article aims to educate readers about the health benefits of rucking, provide practical advice on how to get started, and motivate them to incorporate rucking into their fitness routines.

By addressing common challenges and misconceptions, the article seeks to empower readers to take action, whether they're beginners looking for a new workout or experienced athletes seeking to enhance their current regimen.

Ultimately, the article is designed to inspire readers to try rucking as a way to improve their physical and mental health.

Rucking: The Ultimate Low-Impact Workout You Haven’t Tried Yet

I. Rucking Explained

Rucking is the practice of walking or hiking while carrying a weighted backpack.

The term "rucking" comes from the military, where soldiers routinely march long distances with heavy rucksacks. This activity builds endurance, strength, and resilience, which are essential in military training.

In recent years, however, rucking has become a popular fitness activity for civilians, offering an accessible way to increase physical activity without the need for a gym or specialized equipment.

II. Why Rucking is Popular

Rucking appeals to a broad audience because it’s a simple yet challenging workout.

Unlike more intense forms of exercise, rucking is low-impact, making it suitable for all ages and fitness levels. You don’t need to be an athlete to start rucking; all you need is a backpack and some weight.

The ability to customize the workout by adjusting the weight, distance, and terrain makes rucking a versatile option that can fit into anyone’s fitness routine.

III. Health Benefits of Rucking

Physical Benefits:

Rucking is a full-body workout that engages multiple muscle groups simultaneously. The added weight increases the intensity of a regular walk or hike, providing a range of physical benefits:

• Cardiovascular Health: Rucking elevates your heart rate, improving cardiovascular health and endurance. Over time, this can lower your risk of heart disease, hypertension, and other cardiovascular issues.

• Muscle Strength and Endurance: Carrying a weighted backpack strengthens the muscles in your legs, back, shoulders, and core. As you progress, you’ll notice increased muscle tone and endurance, making everyday activities easier.

• Calorie Burning: The extra resistance provided by the weight increases the number of calories burned compared to regular walking. This makes rucking an effective activity for weight loss or weight management.

• Bone Density: Rucking is a weight-bearing exercise, which is essential for maintaining and improving bone density. This is particularly important for preventing osteoporosis and reducing the risk of fractures as you age.

• Improved Posture: Proper rucking form requires you to engage your core and maintain a straight back, which can improve your posture and reduce the risk of back pain.

Mental Health Benefits:

In addition to physical benefits, rucking offers significant mental health advantages:

• Stress Reduction: The rhythmic nature of walking combined with the physical exertion of carrying weight can help reduce stress and anxiety. Rucking outdoors in nature can further enhance these effects by providing a calming environment.

• Mood Improvement: Exercise, in general, is known to boost endorphin levels, leading to improved mood. Rucking’s combination of physical exertion and the sense of accomplishment from completing a challenging activity can help alleviate symptoms of depression and anxiety.

• Mindfulness and Mental Clarity: The repetitive motion of rucking, especially over longer distances, can induce a meditative state, allowing you to clear your mind and focus on the present moment. This can lead to enhanced mental clarity and a sense of well-being.

Low-Impact Option:

Unlike running, which can be hard on the joints, rucking is a low-impact activity.

This makes it an excellent option for those with joint issues or anyone looking for a less strenuous form of exercise. The weight adds intensity without the need for high-impact movements, reducing the risk of injury while still providing a challenging workout.

 IV. Getting Started with Rucking

Choosing the Right Gear

Starting rucking is as simple as strapping on a backpack, but choosing the right gear is crucial for comfort and safety:

• Backpack: Any sturdy backpack can be used for rucking, but a well-padded, adjustable rucksack designed for carrying weight will provide better support and reduce the risk of injury.

• Weight: Beginners should start with a lighter weight, such as 10-15% of their body weight, and gradually increase it as they build strength. Weight plates, sandbags, or even water bottles can be used to add resistance.

• Footwear: Proper footwear is essential to prevent blisters and support your feet during long rucks. Choose hiking boots or running shoes with good arch support and a cushioned sole.

Starting Slow

If you’re new to rucking, it’s important to start slowly to avoid injury and burnout:

• Begin with Short Distances: Start with short distances, such as 1-2 miles, at a comfortable pace. As your fitness improves, gradually increase the distance and speed.

• Increase Weight Gradually: Start with a manageable weight and add more as you become stronger. The goal is to challenge yourself without overexerting, so listen to your body and progress at your own pace.

• Focus on Form: Maintain proper posture by keeping your back straight, shoulders back, and core engaged. Avoid leaning forward or slouching under the weight of the backpack.

Safety Tips

Rucking is generally safe, but following these tips can help prevent injury and make your experience more enjoyable:

• Warm Up and Cool Down: Always start with a warm-up to prepare your muscles and joints for the activity. After rucking, cool down with stretches to prevent stiffness and promote recovery.

• Stay Hydrated: Carry water with you and take regular sips to stay hydrated, especially on longer rucks or in hot weather.

• Be Aware of Your Surroundings: Whether you’re rucking in an urban area or on a trail, stay aware of your surroundings to avoid accidents or getting lost.

V. How to Incorporate Rucking into a Fitness Routine

Rucking Workouts

Rucking can be adapted to suit different fitness levels and goals. Here are a few ways to incorporate rucking into your routine:

• Short Urban Rucks: For a quick workout, ruck around your neighborhood or local park. Aim for 20-30 minutes at a brisk pace.

• Long-Distance Hikes: For a more challenging workout, take your rucking to nature trails or hiking paths. Increase the distance and elevation to boost intensity.

• Interval Rucking: Combine rucking with intervals of faster walking or jogging to increase cardiovascular intensity and burn more calories.

Combining Rucking with Other Exercises

Rucking can complement other forms of exercise to create a well-rounded fitness routine:

• Strength Training: Pair rucking with strength training exercises like squats, lunges, and push-ups to build overall strength and endurance.

• Running or Jogging: Incorporate rucking into your running routine by alternating between rucking and jogging. This can add variety and challenge to your cardio workouts.

• Yoga or Stretching: Balance the intensity of rucking with flexibility exercises like yoga or stretching to improve mobility and prevent injury.

VI. Addressing Common Problems & Misconceptions

Avoiding Injuries

While rucking is generally safe, improper form or overloading can lead to injuries. Here are some common issues and how to prevent them:

• Back Pain: If you experience back pain while rucking, check your posture and ensure the weight is evenly distributed. Adjust your backpack straps for better support.

• Blisters: To prevent blisters, wear moisture-wicking socks and ensure your shoes fit properly. Applying a blister prevention balm before rucking can also help.

• Joint Discomfort: If your joints feel sore, consider reducing the weight or distance and focus on improving your form. Strengthening the muscles around the joints with exercises like squats and lunges can also help.

Rucking Myths

There are a few misconceptions about rucking that might deter some from trying it. Let’s debunk them:

• "Rucking is only for the military": While rucking has military origins, it’s an accessible and beneficial workout for everyone, regardless of their fitness background.

• "You need to be extremely fit to start rucking": Rucking is scalable to any fitness level. Beginners can start with light weights and short distances, progressing as they build strength and endurance.

Motivation Tips

Staying motivated is key to making rucking a regular part of your fitness routine. Here are some tips to keep you on track:

• Join a Rucking Community: Many cities have rucking groups that organize regular events. Joining a community can provide social support and accountability.

• Set Goals: Whether it’s completing a certain distance or reaching a new weight milestone, setting and achieving goals can keep you motivated.

• Mix It Up: To prevent boredom, vary your rucking routes, try different terrains, or challenge yourself with interval rucking.

VII. Additional Resources

Rucking Communities

Encourage readers to connect with others who share their interest in rucking:

• Online Communities: Websites like GORUCK or rucking forums offer a space to share experiences, tips, and support.

• Social Media Groups: Facebook groups and Instagram hashtags like #rucking can connect readers with a global community of ruckers.

Recommended Gear

• Backpacks: Brands like GORUCK or Mystery Ranch offer high-quality rucksacks designed specifically for rucking.

• Weight Plates: Rogue Fitness and Titan Fitness sell weight plates that fit comfortably in most rucksacks. You can also purchase weight plates on Amazon.

• Footwear: Recommend hiking boots from brands like Merrell or Salomon, known for their durability and comfort.

Further Reading

For those interested in learning more about rucking:

• “The Complete Guide to Rucking” by Jason McCarthy: A comprehensive book on the benefits and techniques of rucking.

• “Ruck Strong: The Ultimate Guide to Rucking Workouts” by Kevin Torres: A guide to advanced rucking workouts and strategies.

VIII. How To Overcome Resistance & Adversity

As with any fitness routine, readers may face some challenges when starting rucking. Here are some common problems and solutions:

Finding Time to Ruck

If time is an issue, remember that rucking doesn’t require a lot of time. It can be done during a lunch break, in the morning before work, or even as part of a weekend hike. Start with just 20-30 minutes a few times a week, gradually increasing as they get used to it.

Dealing with Discomfort

Discomfort can arise from carrying weight, especially if you’re new to rucking. Start with lighter weights and shorter distances to allow their body to adjust. If blisters or back pain are concerns, I recommend investing in good gear and paying attention to proper form.

Staying Motivated

Motivation can wane, especially with solo workouts. Set achievable goals, track your progress, and consider joining a rucking group. Remind yourself of the physical and mental benefits you’ll gain from sticking with it, and mix up your routine to keep things interesting.

IX: Final Thoughts

Rucking is a simple, effective, and versatile workout that can easily fit into your lifestyle, no matter your fitness level. With the physical and mental benefits it offers, there’s no reason not to give it a try.

Whether you’re looking to lose weight, build strength, or simply enjoy a new form of exercise, rucking is an accessible option that can deliver results.

Don’t wait—get started with rucking today! Grab a backpack, add some weight, and take a walk around your neighborhood.

Challenge yourself to increase the weight or distance each week, and watch as your strength, endurance, and confidence grow. Join a rucking community, set personal goals, and make rucking a regular part of your fitness routine. Get moving today!!

Thank you for reading this article.

MEDICAL DISCLAIMER

This content is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.