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Military origins -

"Rucking" comes from "rucksack," a durable backpack used for carrying equipment. It is also derived from "ruck marching," a practice used by militaries since the 7th century.

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Rucking in the military today -

United States Army infantry recruits must complete hours-long ruck marches as a test of physical and mental ability, and to prepare themselves for real-world scenarios where they must carry heavy loads for long distances and prolonged time.

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What is rucking? -

Rucking is walking a predetermined distance while carrying a weighted pack on your back. Rucking focuses on three components: the amount you can carry; the number of miles/kilometers you can cover; and the number of minutes or hours you can walk.

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What equipment do you need for rucking? -

To get started, you'll need a rucksack or backpack, weights or heavy items, breathable clothing, and supportive walking shoes.

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Choose your bag: backpack or rucksack? -

Backpacks are typically roomier than rucksacks, as they're built to carry lots of items like jackets, food, sunscreen, and water bottles.

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Backpack or rucksack? -

Some rucksacks have extra exterior handles, so you can use the bag like a kettlebell and do weighted lunges. Whether you choose a backpack or a rucksack, ensure it's sturdy enough to hold a heavy load.

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Weights -

You can load your bag with dumbbells, barbell plates, or weighted sandbags. Exercise rucksacks have specifically designed weights that fit into the interior pockets.

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Heavy items -

If you don't have workout weights, you can add books, bottles of water, canned goods, or bricks to your rucksack.

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Ease yourself in -

If you're new to rucking, it's best to start off with a light load. Loading up your bag with heavy weights at the onset could lead to injuries like stress fractures.

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What is a stress fracture? -

A stress fracture is an overuse injury. It happens when a physical activity, like rucking, puts too much pressure on a bone and it doesn’t have enough time to recover.

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Walking -

When you set off with your weighted rucksack, maintain an upright posture with your shoulders back. Choose a pace that feels comfortable or challenges you, depending on your goals.

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Increase your workouts -

Consider investing in a fitness tracker to monitor your pace, distance, duration, and weight load so you know when it’s safe and appropriate to push yourself further.

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Increase slowly but surely -

Increasing the frequency and intensity of each component of rucking simultaneously can lead to injuries and setbacks. Instead, try increasing just one element at a time by about 10% each week.

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What are the benefits of rucking? -

A 2019 study found that 10 weeks of walking with weights alongside resistance training improved participants' physical performance and perceived rate of exertion.

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Helps build muscle -

In a study involving participants aged 65 to 74, weighted step exercises improved leg muscle strength, power, and functional abilities.

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Burns more calories -

According to research, rucking burns up to three times more calories than walking without a weighted pack.

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A full-body workout -

Rucking isn't just a workout for the upper body; it challenges the legs and core, too.

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Healthy bones -

As we get older, bones lose density, and rucking is a great way to build stronger, more dense bones.

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Boosts mental health -

Like other forms of physical activity, rucking releases endorphins, which can reduce stress, anxiety, and depression. Plus, you can get an extra boost from being outside.

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An all-weather activity -

Although rucking is typically done outdoors, you can also do it on a treadmill, elliptical, or stair climber when the weather is poor.

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Cardiovascular benefits -

Rucking is an aerobic exercise that can improve your heart and lung health.

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All ages -

Rucking is generally a safe and effective workout for people of all ages and fitness levels.

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When to speak to a healthcare professional -

If you have a history of injury, particularly related to the knees or lower back, it's best to speak with a healthcare provider before you get started with rucking.

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Slot it into your daily routine -

Try slotting rucking into your existing fitness regime. You could do it while walking the dog or during weekend hikes.

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Try a weighted vest -

For a more comfortable experience, try a weighted vest or an ergonomic backpack with a waist belt to distribute the load.

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Warming up -

Before you put on your weighted backpack, prepare your shoulders, upper back, and neck with some mobility work.

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Interval rucking -

Interval rucking involves hard walking effort with a weighted backpack before removing it and taking a short break. You may wish to complete three intervals of 15-minute rucks with three minutes of rest in between.

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Interval rucking -

If you've been rucking for a while, you may want to do some push-ups, lunges, or crunches during the break intervals.

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Considerations -

If you plan on rucking outside at night or very early in the morning, carry a torch for visibility. And if you're going alone, make sure you inform someone of your route and what time you expect to return home.

Sources: (National Geographic) (Peloton) (Cleveland Clinic)

See also: The life-changing ways exercise modifies your brain

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