Unleash Your Full Potential with Rucking: The Ultimate Path to Fitness

Before starting a new exercise routine, it is essential to consult with your doctor. Cease immediately if any discomfort arises.

If you find enjoyment in walking as a form of exercise, there is a straightforward method to amplify your results: transform your walk into a ruck. Rucking, which involves carrying weight on your back, is becoming progressively favored as a means of physical activity.

"I notice a constant presence of people engaging in rucking activities within my neighborhood," mentioned Stew Smith, a former US Navy SEAL. Currently serving as a fitness instructor and coach for the special ops training team at the US Naval Academy in Annapolis, Maryland, he emphasizes the rise in popularity of this fitness trend.

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The concept of "rucking" originates from ruck marching, a fundamental ability employed by armed forces globally. An evaluation that the US Army conducts for recruits aspiring to earn an Expert Infantryman Badge includes a 12-mile ruck, or foot march, which must be completed within three hours while carrying a minimum of 35 pounds of equipment. However, you can commence with a lighter load and progressively increase the weight as you enhance your strength.

Rucking's increasing popularity may be attributed to its simplicity, minimal strain on the body, and its ability to enhance cardiovascular and muscular health. According to a September 2019 study, a 10-week combination of weighted walking and resistance training boosted physical performance in men and considerably reduced their perceived effort. Furthermore, a January 2019 study revealed that weighted step training enhanced lower-limb muscle power and functional capability in older women, potentially extending their independence by nearly a decade.

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Furthermore, carrying a weighted backpack helps to burn calories more effectively. According to Smith, individuals can burn 30% to 45% more calories while engaging in weighted walking compared to normal strolling without a backpack. As an example, the US Army states that a 180-pound soldier who walks 15 minutes per mile for 3.7 miles (6 kilometers) while carrying 35 pounds burns approximately 680 calories. This means that, in general, individuals who weigh more tend to burn more calories during any given activity. In fact, the 180-pound soldier mentioned earlier is burning calories at a similar rate as someone who weighs 215 pounds. Mark Stephenson, the senior director at the Center for Sports Performance and Research at Mass General Brigham in Foxborough, Massachusetts, describes this as a simple mathematical equation.

Another benefit: Rucking, which is generally done outdoors, is also advantageous for your mental well-being. "Research has shown that being in a natural environment has significant mental health benefits. Therefore, if rucking motivates you to spend time outside, that is a positive influence that I recommend," Stephenson explained.

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Before you embark on a rucking session, there are a few considerations to bear in mind. While the concept of rucking is straightforward - simply walking with a backpack - it's important not to be overly zealous. Like any new physical activity, it's advisable to start slowly.

"Begin with an unladen backpack and cover a distance that you have already accomplished," advised Stephenson. "When you start introducing weight to your pack, opt for a modest amount, such as 10% of your body weight. Remember, the addition of weight will place additional strain on your ankles, knees, hips, and back, so proceed incrementally."

Start slowly and don't be too ambitious when you begin rucking, experts say. Use an empty backpack and do a distance you have already done.

Instead of using a backpack, an alternative is to begin with a weighted vest. This evenly distributes the weight between your front and back. After becoming comfortable with the vest, you can then transition to using a backpack. However, it is important to note that not just any backpack should be used.

Rucksacks should be equipped with broad and cushioned shoulder straps. "Avoid placing weight in a drawstring bag," cautioned Smith. "The majority of straps are not designed to withstand the burden of 10, 20, or even greater pounds, and the slender straps will cause severe discomfort to your shoulders."

Additionally, it is crucial for your backpack to possess a waist strap. This feature aids in reducing movement and achieving an even distribution of weight. The backpack should be firmly secured against your back, without exerting pressure on your shoulders.

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Instead of opting for canned food or dumbbells to reach your desired weight, it is advised not to do so. Placing heavy items in the middle of your pack, near the shoulder blades, is more suitable than at the bottom near your lower back. Additionally, sharp objects can cause discomfort.

Smith recommends using a bag of sand, which can be bought at a hardware store. Ideally, the sand should evenly fill your pack. Alternatively, specially designed fitness sandbags are also available. According to Smith, sand molds to your back, unlike metal which can dig into your spine.

To simplify the process of choosing the right backpack and weights, consider purchasing a dedicated rucking backpack. These specialized backpacks often come equipped with weighted plates or sandbags, along with designated pockets to secure them in the correct position. Additionally, some rucksacks feature external handles that allow for pausing during your ruck to perform exercises like squatting while holding your sack above your head.

To ensure overall comfort, don't overlook the importance of proper footwear. Opt for a pair of comfortable shoes and pair them with moisture-wicking socks, such as those made of wool, to minimize the risk of developing blisters.

Additional factors to take into account:

Although rucking is a feasible activity for most individuals who are able to walk, it may not be recommended for everyone. According to Stephenson, individuals with shoulder issues, tendinitis, or stiffness should avoid wearing a weighted backpack as it may worsen their condition. Similarly, if someone experiences knee soreness after walking for 2 miles, adding weight to their load will likely intensify the discomfort.

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Fitness experts recommend rucking a few times a week instead of daily, as it can be beneficial to incorporate lower-body exercises with your rucks. At the US Naval Academy, Coach Smith guides his students to ruck twice a week. These sessions involve rucking on a track and going up and down bleachers while incorporating lunges and squats.

Alternatively, you can simply ruck in your neighborhood. According to Stephenson, it is not a complicated activity. It is important to use caution and make wise choices. Look for a challenging activity that does not exceed your limits. If you experience pain, it is not beneficial.

Melanie Radzicki McManus is a freelance writer who specializes in hiking, travel and fitness.