Although rucking may seem like just the latest outdoor fitness craze, it is a regular part of human life and something people have done throughout history. Very simply, rucking is walking or hiking with added weight, usually carried on your back. Rucking has its origins in the military, and the term “rucking” comes from the word “rucksack” or backpack. It is an inexpensive and easy way to train your body. If you can walk, you can ruck!
Technically, rucking is classified as active resistance training, which means it’s part cardio and part resistance training. It strengthens your legs and trunk while giving you a low-impact workout session that burns calories. When you add hills to the mix, you increase the benefits because going uphill increases your VO2 max (the maximum rate of oxygen consumption attainable during physical exertion) and going downhill increases stability and eccentric muscle control.
Looking to add rucking to your routine? Here’s how to gradually incorporate it. If you don’t walk regularly, you can start off with an empty backpack or just body weight to build your consistency. If you are accustomed to walking and/or hiking, you should start rucking for 30 minutes over even ground two to three days a week.
Start with no more than 10% of your body weight, and gradually increase the weight as you progress. After two weeks, you can increase the load by 5 or 10 pounds, but stick to 30 minutes. If that feels manageable, extend your walk to 45 minutes, or try hiking on less-even ground. Two weeks after that, try rucking for 60 minutes with the same weight. A good pace to aim for is 15 minutes or less per mile. The key is to slowly increase the distance or weight carried to ensure you maintain good posture and gait mechanics.
Tips for Using a Rucksack Safely:
- Consult with your doctor before using a rucksack, especially if you have any pre-existing medical conditions, injuries or issues with balance
- Make sure the rucksack fits snugly but comfortably
- Start with no more than 10% of your body weight and gradually increase the weight or duration of your workout as you progress
- Use proper form and technique during walking or body weight exercises to prevent strain on your joints and muscles
- Listen to your body and adjust the weight or intensity as needed
- It is not recommended to ruck with more than 1/3 of your body weight, even if you are in great shape
- It is not recommended to ruck while running because it puts too much stress on the body
If you want to add intensity and make your rucking experience more challenging, try strength or interval training while wearing a ruck vest! Add all or a few of the following exercises into your rucking workout routine:
- Push-ups
- Squats
- Forward, side or reverse lunges
- Pull-ups
- Planks
Slainte Fitness Center has a variety of rucksacks (backpack and vest options) and weighted plates for our members to use. Members can come in to get fitted for a rucking adventure, either on a treadmill or out on the trail.
Need more motivation? Try Slainte’s new Tread and Shred class on Thursdays at 7 a.m. ET (in person only). This 40-minute cardio and strength class utilizes treadmills, rucksacks and dumbbells to push you through different threshold zones and help you see your cardiorespiratory endurance and muscular strength skyrocket. We hope to see you there!
by Caitlin Kemmerer
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