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Heres everything you should probably know, including the health benefits, how to get started, and more.
What is rucking, exactly?
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Put simply, its a fancy name for walking while carrying some extra weight on your back.
All you need is a backpack.
Stick in some books or water bottles, hit the road, and youre good to go.
What Is Rucking?
Even if the term rucking is new to you, the activity itself probably isnt.
Rucking doesnt even necessarily need to be done with a backpack anything that adds weight works.
Rucking can also bepart of a hike.
Hiking and rucking are pretty much siblings to each other, says Vacharasanee.
Hiking is rucking in the wild, and urban hiking is rucking.
Truly, this is one fitness routine thats pretty much as old as humanity itself.
The Benefits of Rucking
What is rucking good for?
A whole host of helpful stuff.
Its a low-impact way to raise your heart rate for a cardiovascular workout.
It alsochallenges your balance.
It also helps prepare you for general day-to-day life, says Olivarez.
Essentially, it makes life less hard to live, she adds.
What Is a Ruck Pack?
you could ruck with any backpack with wide straps.
Some people ruck inweighted vests, which can help distribute the load more evenly across your torso.
But Vacharasanee says these can sometimes restrict your breathing.
They also arent as versatile.
Whereas a rucksack, it’s a lot less conspicuous.
I definitely get a whole lot less looks than when I used to go out rucking with weight vests.
Tips for Getting Started with Rucking
Inspired to give rucking a try?
Heres how to do it right.
Focus on Form
One of the perks of rucking is that it actually inspires good posture.
It’s extremely uncomfortable to have bad posture while rucking, says Vacharasanee.
Also, keep an eye on your stride.
You’re pulling your leg forward with the hip muscle and then driving forward with the back leg.
It’s a deliberate stepping versus just kind of a lackadaisical walking, says Olivarez.
Pack Strategically
Olivarez suggests trying to place the weight as high up in your backpack as possible.
This will make it easier to maintain good form while you walk.
Intervals are another great way to spice up your workout.
Or, after every 10 minutes of walking, shell do 10 squats or lunges with the pack on.
Advanced ruckers that want to add some variation to their routine can also try rucking backward up a hill.
Olivarez sometimes has her groups do this to work their hamstrings and quads in a new way.
and that youve fueled yourself with enough calories.
Be sure to wear closed-toe shoes to keep your feet secure anycomfortable sneakerorhiking bootwill do, says Vacharasanee.
If youreout after dark, wear bright colors or lights.
Just be super aware of your surroundings, says Percevez.
Ready To Start Rucking?
And it doesnt even have to take extra time out of your day.
it’s possible for you to also turn it into a social activity.
