1. What is Rucking?
Rucking involves walking or hiking with a weighted backpack. It’s a popular activity for fitness and military training, known for building strength, endurance, and resilience.
While rucking is relatively low-impact compared to running, it still provides a full-body workout, particularly for the legs, core, and back.
Unlike regular walking, the added weight increases calorie burn and muscle engagement, making it a highly effective form of exercise.
Pros and Cons of Rucking
Like any workout, rucking has its advantages and disadvantages.
Pros:
- Builds Strength and Endurance: Rucking works out multiple muscle groups, helping you build both strength and stamina.
- Low Equipment Needs: All you need is a sturdy backpack and some weights, making it accessible and affordable.
- Easy to Customize: You can adjust the weight and distance based on your fitness level.
- Mental Toughness: Builds mental endurance as you challenge yourself to walk longer distances with weight.
- Joint-Friendly: Walking is generally low-impact compared to running, making rucking easier on the joints.
Cons:
- Risk of Back or Joint Strain: Carrying heavy weight, especially without proper form, can strain the back, shoulders, or joints.
- Requires Proper Gear: A basic backpack may not be sufficient; a good rucking backpack with proper support is essential.
- Time-Intensive: Rucking can take longer than other forms of cardio, especially if covering long distances.
- Gradual Progress: It may take time to see results, as rucking builds endurance gradually.
2. Choosing the Right Backpack for Rucking
Having a reliable, comfortable backpack is key to a safe and enjoyable rucking experience. Look for features like padded shoulder straps, a supportive back panel, and adjustable straps for balance.
Waist and chest straps are particularly useful for stabilizing the load, helping you maintain form and prevent strain as you move.
Backpack Size Recommendations:
Beginners: A smaller backpack that sits close to your body is ideal for light rucks.
Experienced Ruckers: Larger backpacks with extra capacity are suitable for heavier weights. But the fit and padding remain important.
3. Selecting the Right Weight for Your Ruck
The right weight is essential to avoid injuries while ensuring an effective workout. Beginners are generally advised to start with about 10-20% of their body weight.
For a 150-pound person, this would mean starting with 15-30 pounds. Once you feel comfortable, gradually increase the weight over time.
Common Weights Used:
- Weight Plates: Compact and easy to add as you progress.
- Dumbbells: Easy to adjust if you have various weights at home.
- Specialized Ruck Weights: Some companies produce weights specifically for rucking backpacks.
image source: https://stock.adobe.com/
4. Preparing Your Backpack for Rucking
To prepare your backpack, place the weights as close to your back as possible. This helps keep the load stable and balanced, making it easier to carry.
You can wrap the weights in a towel or padding to prevent them from shifting or causing discomfort.
If you’re carrying multiple items, distribute the weight evenly. A balanced load reduces the risk of back strain and makes the ruck feel smoother.
5. Proper Posture and Form While Rucking
Good posture keeps you safe and prevents injuries:
- Stand Tall: Keep your back straight and shoulders relaxed but slightly back.
- Engage Your Core: Tightening your core muscles gives your back extra support and helps you carry the weight comfortably.
- Keep Your Head Up: Looking straight ahead (rather than down) helps with balance and keeps your neck in a neutral position.
Your stride should be steady, with your feet landing under your body rather than reaching too far forward. This balance helps reduce the impact on your joints.
6. Rucking Techniques for Different Terrains
Rucking on various terrains challenges your body in different ways:
- Flat Surfaces: Keep a steady, comfortable pace. This is great for beginners and helps build basic endurance.
- Hills: When going uphill, take shorter strides and lean slightly forward to maintain balance. Keep your core engaged to help with the extra effort.
- Uneven Terrain: Be extra careful on rocky or slippery ground. Use a wider stance to stay stable, and watch where you step. Uneven terrain works different muscles and helps with balance.
For any terrain, maintaining good form is essential to avoid injuries and get the most out of your workout.
7. Planning Your Rucking Workout
Start with a realistic goal based on your fitness level. Here’s a basic guide:
- Beginners: Start with a 1-2 mile walk using light weight (about 10-20% of body weight).
- Intermediate: Increase to 3-5 miles with moderate weight.
- Advanced: Aim for 5+ miles with heavier weights.
As you progress, try adding either distance or weight, but not both at once. Tracking your workouts helps you see improvements over time.
Sample Rucking Workout Plan for Beginners
Here’s a simple rucking workout plan for beginners. This plan gradually increases in intensity and distance over four weeks. Make sure to listen to your body and adjust as needed.
Week 1: Getting Started
Goal: Get used to rucking with a light weight.
Distance: 1 mile
Weight: 10-15 lbs
Pace: Comfortable walk
Day 2:
Rest or light activity (e.g., walking, stretching)
Day 3:
Distance: 1.5 miles
Weight: 10-15 lbs
Pace: Comfortable walk
Day 4:
Rest
Day 5:
Distance: 1 mile
Weight: 10-15 lbs
Pace: Try to increase your speed slightly
Day 6 & 7:
Rest or light activity
Week 2: Building Stamina
Goal: Increase distance and start adding more weight.
Day 1:
Distance: 2 miles
Weight: 15-20 lbs
Pace: Comfortable walk
Day 2:
Rest or light activity
Day 3:
Distance: 1.5 miles
Weight: 15-20 lbs
Pace: Comfortable walk
Day 4:
Rest
Day 5:
Distance: 2 miles
Weight: 15-20 lbs
Pace: Try to maintain a steady pace
Day 6:
Rest or light activity
Day 7:
Optional: 1 mile with no weight, focusing on speed
Week 3: Increasing Intensity
Goal: Further increase weight and distance.
Day 1:
Distance: 2.5 miles
Weight: 20-25 lbs
Pace: Comfortable walk
Day 2:
Rest or light activity
Day 3:
Distance: 2 miles
Weight: 20-25 lbs
Pace: Moderate pace
Day 4:
Rest
Day 5:
Distance: 2.5 miles
Weight: 20-25 lbs
Pace: Steady pace
Day 6:
Rest or light activity
Day 7:
Optional: 1.5 miles with no weight, focusing on speed
Week 4: Endurance and Speed
Goal: Combine distance and weight for endurance.
Day 1:
Distance: 3 miles
Weight: 25-30 lbs
Pace: Comfortable walk
Day 2:
Rest or light activity
Day 3:
Distance: 2 miles
Weight: 25-30 lbs
Pace: Moderate pace
Day 4:
Rest
Day 5:
Distance: 3 miles
Weight: 25-30 lbs
Pace: Steady pace; try to push a bit harder
Day 6:
Rest or light activity
Day 7:
Optional: 2 miles with no weight, focusing on speed
9. Rucking Safety Tips
Staying safe while rucking is essential:
- Stay Hydrated: Carry water and take small sips throughout your ruck to stay hydrated.
- Listen to Your Body: If you feel sharp pain or extreme fatigue, it’s a sign to stop. Don’t push yourself beyond your limits.
- Prevent Injuries: Wear supportive shoes with good grip, warm up before you start, and stretch after your workout to keep muscles flexible.
Injuries are more likely if you push too hard, too fast. Take your time, and give yourself rest days between rucks, especially when using heavier weights.
FAQs
1. Can a regular backpack be used for rucking?
Yes, but it’s not ideal. A regular backpack may not provide enough support, and it can become uncomfortable with added weight. A proper rucking backpack with padded straps and waist support is recommended for better stability and comfort.
2. How long should I ruck as a beginner?
Beginners should start with a short duration, around 20-30 minutes, or aim for 1-2 miles. As you get comfortable, you can gradually increase the time and distance.
3. Can I use a backpack as a rucksack?
Technically, yes, a backpack can serve as a rucksack, but "rucksacks" generally refer to backpacks with additional features like waist straps, padding, and a structure that supports weight more comfortably. Using a rucksack is often more comfortable for rucking.
4. Is rucking actually beneficial?
Yes, rucking is beneficial. It combines cardio and strength training, engaging multiple muscle groups, especially in the legs, core, and back. It also improves endurance, burns calories, and can build mental resilience.
5. Is a weighted vest the same as rucking?
No, while both add resistance, a weighted vest distributes weight across your torso, while a rucking backpack places weight on your back and shoulders. The positioning of the weight affects muscle engagement and balance differently.
6.How do you fill a backpack for rucking?
Place heavier weights close to your back for better balance, and use padding (like towels) around weights to prevent shifting. Aim to pack the backpack securely to keep weight stable during the ruck.
7. How much weight should I put in my backpack for rucking?
Beginners should start with 10-20% of their body weight. For example, if you weigh 150 pounds, start with 15-30 pounds in the backpack and increase gradually as you progress.
8. How many times a week should I ruck?
For beginners, 1-2 times a week is a good start. As you build endurance and strength, you can increase to 3-4 times a week, allowing rest days in between for recovery.
