So, what is “rucking”?
Rucking is a fitness activity that involves walking or hiking with a weighted backpack, originally popularized by the military. “Rucking is essentially walking or hiking, but with a twist: you carry a weighted backpack, known as a rucksack, which adds an extra layer of challenge to the activity. This simple yet effective modification turns a regular walk or hike into a more intense workout, engaging various muscle groups and increasing the physical demands of the exercise. It’s an all-around excellent way to get exercise that is modifiable for nearly all fitness levels. Beginners might start with a lighter weight, while more experienced ruckers could add more weight or choose more challenging routes to increase the difficulty. The beauty of rucking is that it is straightforward, easy to start, and can help you reach multiple fitness goals, including building endurance, strength, resilience, and functional movement.”
Health Benefits of Rucking
1.Improved Cardiovascular Health: Like walking or hiking, rucking elevates the heart rate and improves endurance. “Walking or hiking, especially when carrying an extra weight like a rucksack, amplifies your heart rate, which can lead to better cardiovascular health and endurance. Exercise that increases your heart rate helps strengthen your heart muscle, making it more efficient at pumping blood throughout your body. Over time, regular hiking can lead to lower blood pressure and a reduced risk of heart disease.”
2.Strength Building: The weight engages major muscle groups, particularly in the legs, core, shoulders, and back, promoting muscle growth and endurance. Carrying a weighted backpack during your ruck engages and strengthens practically all of your major muscle groups. Your legs, core, and back, in particular, bear the brunt of the extra weight, building muscle strength and endurance.2 Over time, engaging these muscles leads to a stronger, more resilient body that’s more capable of handling everyday tasks. Research shows rucking increases squat jump force, push-ups, and sit-ups and reduces how physically demanding tasks feel—all signs of improved overall physical fitness
3.Mental Toughness:
Beyond the physical benefits, challenging yourself physically during rucking may build mental toughness. Persevering through a ruck, especially over challenging terrain or with hefty weight, can help to foster resilience and determination. This mental fortitude can rub off onto other areas of life, making you feel more able to tackle difficulties with confidence and perseverance.
4. Functional Fitness:
Rucking mimics real-life activities that involve carrying heavy loads, such as groceries or a child, thereby improving functional strength. After consistent time spent under a rucksack, everyday tasks may feel easier, and you may have less risk of injury. By preparing your body for real-world physical demands, you may notice that your body is better able to do practically anything you ask of it, in or out of the gym.
5. Improved Mental Wellbeing:
Nichele Cihlar, strength and conditioning coach says that if you keep your mind on the goal, eventually, the ruck will just become a part of you, and you won’t even notice you're working out. "I have never gone for a ruck and come back in a bad headspace," she shares. Taking the time to get some fresh air and move your body while doing something that physically challenges you is great for your mental health. "Ruck in a new place with new scenery to focus on, listen to a podcast, or enjoy the peace in silence," suggests Cihlar. Just being in nature while you exercise can be an amazing way to support your mental health and reduce anxiety, feelings of fatigue, and depression.
6. Low Impact: Compared to activities like running, rucking is gentler on the joints, making it suitable for individuals looking for low-impact cardio. If you have joint issues or are seeking exercise options that are easier on the body, rucking offers a perfect solution. Unlike high-impact activities like running and jumping, which can strain joints and lead to injuries, rucking is a low-impact exercise. It allows you to reap the benefits of a full-body workout without putting undue stress on your knees, hips, and ankles. The one caveat is that you need to find an appropriate load that won't aggravate you if joint pain under load is a concern.
7. Calorie Burn: The added resistance from the backpack increases the intensity, helping to burn more calories compared to regular walking.
8. Bone Density Improvement: Carrying weight during exercise can help strengthen bones and improve bone density.
9. Posture and Core Stability: The activity promotes proper posture and enhances core engagement due to the need to balance the additional load.
Potential Downsides or Cautions
1. Risk of Injury (Improper Load): Carrying too much weight or having poor backpack fit can lead to back, shoulder, or knee injuries. Starting with a light load and gradually increasing weight is recommended.
2.Joint Stress: Though lower impact than running, rucking can still put stress on the knees and ankles, especially with heavy loads or on uneven terrain.
3. Posture Issues: Without proper form, individuals may develop poor posture habits that can lead to back or neck pain.
4.Overtraining: Like any workout, doing too much too soon without proper recovery can lead to fatigue or overuse injuries.
5. Footwear: Inappropriate shoes can cause blisters, foot pain, or exacerbate issues like plantar fasciitis.
Cautions
Start Slowly. Begin with lighter weights (e.g., 10-15 pounds) and shorter distances to condition your body. Ensure the backpack is ergonomic and weight is distributed evenly. Wear supportive shoes to avoid foot injuries. If you have existing joint or back issues, consult a healthcare professional before beginning.
***This article borrows heavily from an article written by Rachel MacPherson, BA, CPT and published in the March29, 2024 issue of “verywell fit”.
START WHERE YOU ARE
USE WHAT YOU HAVE
DO WHAT YOU CAN
ARTHUR ASHE
