Tired of pounding the pavement in your running shoes? Want the calorie-burning, heart-pumping benefits of running without actually having to run? Rucking might be your new favourite workout. Throw some weights in a backpack, lace up your boots, and start walking.
Rucking is like hiking, but harder. The added resistance takes a walk in the park to a whole new level, turning a stroll into a serious sweat session. The heavier your pack, the harder your body works. Every step becomes a challenge, every mile a milestone. And the best part?
You can go at your own pace, on your own terms, wherever your feet can take you.
Rucking is easy on your joints but hard on calories
If you want the benefits of running – being outdoors, burning calories, improving cardio fitness – without the actual running part, give rucking a try. Rucking simply means walking or hiking while wearing a weighted backpack or vest.
Rucking originated in the military, where soldiers often march long distances carrying heavy rucksacks full of gear. But you don’t need to enlist to enjoy the perks of rucking. Pack some weights in a sturdy backpack and hit the streets or trails.
Burn calories and build endurance
Like other cardio exercises, rucking elevates your heart rate for an extended period. This boosts cardiovascular health and endurance. Rucking also burns a ton of calories, making it an effective workout for weight management.
While regular walking has health benefits, it’s relatively low intensity once you build a baseline fitness level. To challenge yourself more, you can walk faster, take on hills, or add resistance with weight. That’s where rucking shines. Crank up the difficulty by combining an elevated pace, inclines, and a loaded pack.
Grab a weighted pack and get started
You can ruck with any durable backpack. However, if you get hooked on rucking, consider investing in a dedicated rucking pack or a weighted vest for comfort and ease of use.
Beginners should start with a light load, around 10 pounds (5 kg). See how that feels and gradually increase the weight as your fitness improves. Aim to hit a 15-minute mile pace (6-7 km per hour), which is brisker than a typical walking speed.
Regarding frequency, ruck like you would do other cardio workouts – 2-3 times per week for 20-30 minutes to start, working up from there. Experienced ruckers and cardio enthusiasts can ruck more frequently and for longer durations. Build up to 3-5 weekly rucks, 30+ minutes each, with one longer session of an hour or more.
Rucking offers unique fitness benefits
What sets rucking apart? The combo of weight and walking works your body differently than unweighted cardio or pure strength training:
Plus, you can enjoy the scenery, fresh air, and perhaps some social time if you ruck with friends. Throw in a weekly long ruck in nature and soak in those mental health perks, too.
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