If you enjoy walking for exercise, there's a simple way to maximize your efforts: turn your walk into a ruck. Rucking, which involves walking with weight on your back, is an increasingly popular form of exercise. It has roots in ruck marching, a core skill used by militaries worldwide. The US Army even tests recruits by having them complete a 12-mile ruck march within a specified time while carrying at least 35 pounds of gear. However, you can start with a lighter load and gradually increase the weight as your strength develops.
Rucking is gaining popularity because it is an easy, low-impact exercise that benefits both cardiovascular and muscular health. A small study conducted in September 2019 demonstrated that 10 weeks of weighted walking and resistance training improved physical performance in men while reducing their perceived exertion. Additionally, a study from January 2019 found that weighted step training improved lower-limb muscle power and functional ability in older women, potentially prolonging their independence by nearly a decade.
Not only does rucking benefit your physical health, but it also torches calories. According to the US Army, a person burns 30% to 45% more calories when rucking compared to regular walking. For example, a 180-pound soldier carrying 35 pounds and walking 15 minutes per mile for 3.7 miles burns approximately 680 calories. The more you weigh, the more calories you'll expend during any activity. So, a 180-pound soldier rucking is burning calories at a similar rate to someone who weighs 215 pounds.
Apart from the physical benefits, rucking also contributes to your mental health as it is usually performed outdoors. Numerous studies show that the mental health benefits of being in a natural environment are substantial. So, if rucking gives you a purpose to be outside, it provides an additional incentive for engaging in this exercise.
To start rucking, it is essential to begin gradually and not be overly ambitious. Just like with any new exercise, take it slow. Start with an empty backpack and walk a distance you are already familiar with. When you begin adding weight, start with something low, like 10% of your body weight. Keep in mind that adding weight increases the stress on your ankles, knees, hips, and back, so take it gradually.
Choosing the right gear is crucial for a successful ruck. Use a rucksack with wide, padded shoulder straps to avoid shoulder discomfort. Ensure that the pack has a waist strap to minimize movement and distribute weight more evenly. Avoid using string bags, as their thin straps are not designed to hold substantial weight and can dig into your shoulders.
While you may be tempted to use canned food or dumbbells as weights, it is not recommended. Heavy items should be centered in the middle of your back, near the shoulder blades, and not at the lower back. In terms of weight material, sand is preferred due to its ability to mold to your back and avoid discomfort. Fitness sandbags designed for this purpose are also available. Remember to choose comfortable shoes and wear socks made of wool or a wicking material to prevent blisters.
It's important to note that rucking may not be suitable for everyone. If you have shoulder problems, tendinitis, or stiffness, wearing a weighted backpack can worsen these conditions. Additionally, it is recommended to ruck just a few times a week and not daily. Pairing rucking with lower-body exercises can also enhance your workout. The key is to find the right balance – an activity that challenges you without pushing you over the line of discomfort or pain.