Rucking, a fitness activity rooted in military training, is gaining popularity worldwide. It’s more than just a walk in the park; it’s a blend of cardio and strength training that can be adapted to various fitness levels. This guide will delve into what rucking is, its benefits, how it differs from hiking, and how to get started.
What Exactly is Rucking?
At its core, rucking is simply walking with a weighted backpack, or “ruck.” This low-impact exercise draws its origins from military training, where soldiers carry heavy rucksacks over long distances as part of their conditioning. It’s also referred to as ruck marching. Rucking is now emerging as a fitness trend for civilians looking to boost their physical and mental health. Think of it as “urban hiking,” where you’re navigating city streets rather than mountain trails, but with an added weight for an extra challenge.
The Simplicity of Rucking
One of the appeals of rucking is its simplicity. It doesn’t require specialized skills or expensive equipment. You simply need a backpack, some weights, and a place to walk. This accessibility is a key reason why it’s becoming increasingly popular among people of all fitness levels.
Why Rucking is Becoming Popular
Rucking’s surge in popularity can be attributed to its effectiveness and accessibility. It offers a full-body workout that combines cardiovascular exercise with strength training, all while being low impact. This makes it a great option for those who want to get fit without putting too much stress on their joints.
The Influence of Social Media
Social media personalities have also played a role in popularizing rucking. Figures like David Goggins, a retired U.S. Navy Seal, have promoted the benefits of rucking, helping it gain traction with a wider audience.
The Benefits of Rucking
Rucking provides a multitude of physical and mental health benefits. Here are some of the most notable:
Physical Benefits
- Full-Body Workout: Rucking engages multiple muscle groups, including those in your legs, core, and back. The added weight increases the intensity, leading to more effective muscle building and strengthening.
- Improved Cardiovascular Health: Rucking elevates your heart rate, providing a great cardio workout that improves heart and blood vessel health.
- Increased Calorie Burn: Carrying extra weight means your body works harder, leading to a significantly higher calorie burn compared to walking without weights. Some estimates suggest you could burn up to three times more calories while rucking.
- Enhanced Endurance: Regular rucking can improve your overall endurance and stamina, allowing you to perform physical activities for longer durations.
- Low-Impact Exercise: Rucking is gentle on the joints, making it suitable for individuals of varying fitness levels, including those with joint issues.
- Combats Sarcopenia: Rucking helps combat muscle wasting associated with aging. It improves muscle power, endurance, and strength, which are particularly beneficial for older adults.
- Improved Balance: Rucking can enhance balance and stability, reducing the risk of falls and injuries, especially as you age.
- Increased Bone Density: The weight-bearing nature of rucking can contribute to increased bone density, which is crucial for long-term health.
Mental Benefits
- Stress Reduction: Like other forms of exercise, rucking helps reduce stress levels and improve your overall mood.
- Nature’s Boost: Rucking is typically an outdoor activity, spending time in nature can further lower stress, blood pressure, and the risk of mood disorders.
- Social Fitness: Rucking can be a social activity that helps with accountability and support. Rucking with friends or in a rucking club can lift your spirits.
- Improved Brain Function: Moderate exercise like rucking is shown to improve brain function, including memory, cognition, sleep, and stress management.
Rucking vs. Hiking: What’s the Difference?
While rucking and hiking both involve walking outdoors, there are key differences between the two:
Weight
- Rucking: Focuses on carrying a significant amount of weight in a backpack or rucksack, typically 20 pounds (9 kg) or more. The weight is deliberately added to increase the physical challenge.
- Hiking: Emphasizes carrying minimal weight, primarily essentials for safety and comfort.
Purpose
- Rucking: Is primarily done for physical training and conditioning, building strength, endurance, and mental resilience.
- Hiking: Is mainly for recreational and leisure purposes, such as enjoying nature and outdoor exploration.
Terrain
- Rucking: Often takes place on paved surfaces like sidewalks, streets, and urban parks, though it can be done on trails too.
- Hiking: Typically involves natural terrain like dirt paths, rocky trails, or steep inclines.
Intensity
- Rucking: Is generally more focused on pushing physical limits and getting a serious workout.
- Hiking: Often involves a slower pace and a more relaxed approach.
In short, hiking is more about enjoying nature, while rucking is about pushing your physical and mental limits through weighted walking.
Getting Started with Rucking
If you’re interested in starting rucking, here’s how to do it safely and effectively:
Essential Gear
- Backpack: Choose a comfortable and durable backpack with adjustable straps. Rucking backpacks come with compartments to safely secure ruck plates.
- Weight: You can use ruck plates, sandbags, or even heavy books as a starting point. Start with a lighter weight and gradually increase it as your strength improves.
- Footwear: Wear comfortable and supportive shoes. Rucking boots, running shoes, or trail shoes are all good options.
- Apparel: Choose comfortable, moisture-wicking clothing that allows for a full range of motion. Rucking socks can provide extra comfort and durability.
- Optional Gear: Water bottles, reflective gear for nighttime rucking, and a fitness tracker to monitor your progress.
How to Start
- Start Small: Begin with a short distance, such as two to four miles, and gradually increase the distance over time.
- Gradual Weight Increase: Begin with a light weight (10-20 pounds) and add weight gradually, such as five to ten pounds each week.
- Consistency: Aim to ruck one or two times per week and make it a regular part of your fitness routine.
- Proper Form: Maintain good posture while rucking. Engage your core and keep your shoulders back.
- Listen to Your Body: Don’t push yourself too hard, especially when you’re just starting. Take breaks when you need them and allow your body time to recover.
- Balance the Weight: Ensure the weight is evenly distributed in your backpack.
- Gradually Increase Distance: Only increase your time or distance by about 10 percent each week.
- Stay Hydrated: Drink plenty of water before, during, and after your ruck.
- Consider Your Route: Start with a flat, easy route, then gradually introduce hills and varied terrain as you get more comfortable.
- Ruck With Friends: Rucking is a great way to exercise with friends, which can boost your motivation.
Rucking Workout Plans
There are many ways to incorporate rucking into your fitness routine. Here are a few example workout plans:
Beginner Workout
- Warm-up with a 5-10 minute walk without weight.
- Ruck for 2-3 miles at a comfortable pace with 10-20 pounds of weight.
- Cool down with 5-10 minutes of stretching.
Intermediate Workout
- Warm-up with a 5-10 minute walk without weight.
- Ruck for 3-5 miles at a moderate pace with 20-30 pounds of weight.
- Include bodyweight exercises, like push-ups and squats, at intervals during your ruck.
- Cool down with 5-10 minutes of stretching.
Advanced Workout
- Warm-up with a 5-10 minute walk without weight.
- Ruck for 5+ miles at a fast pace with 30-40+ pounds of weight.
- Incorporate hill repeats, speed intervals, and exercises like planks, lunges, and overhead presses into your ruck.
- Cool down with 5-10 minutes of stretching.
Rucking Workout Variations
- Tabata Rucking: High-intensity interval training that alternates between short bursts of fast rucking and rest periods.
- Ruck and Run: Alternates between periods of rucking and running to improve endurance.
- Speed Rucking: Involves alternating between fast-paced walking and slower recovery periods.
- Ruck with Exercises: Integrate bodyweight exercises at intervals during your ruck.
- Ruck March Test: Test your endurance and strength with a set distance and heavier ruck sack under a set time limit.
Rucking Gear Brands
Many brands offer specialized rucking gear. Some of the most popular include:
- GORUCK: Known for its durable rucksacks, ruck plates, and apparel specifically designed for rucking.
- MudGear: Offers high-performance rucking socks and apparel designed for the rigors of rucking.
- Rogue Fitness: Provides a selection of rucksacks, ruck plates, and accessories.
- American Ruck: Specializes in US-made functional ruck gear for fitness enthusiasts.
- Northern Fitness: Offers a variety of rucking backpacks, ruck plates, and ruck vests.
The Takeaway
Rucking is a versatile, effective, and accessible form of exercise that provides numerous physical and mental health benefits. Whether you’re looking to improve your fitness, reduce stress, or simply enjoy the outdoors, rucking is an excellent option to consider. By starting slowly, gradually increasing your weight and distance, and listening to your body, you can safely incorporate rucking into your regular fitness routine.
