Try walking with a weighted pack instead, an activity thats become known as “rucking.”
What is rucking?
Rucking means walking or hiking with a weighted pack.
(Rucksack, rucking, get it?)
Instead, your pack will hold weights, or you might just use a weighted vest.
What are the benefits of rucking?
Like running or other cardio, rucking is a form of steady-state cardio.
It gets your heart rate up for an extended period of time, so itsgreat for your cardio fitness.
It also burns plenty of calories, so it can be useful in maintaining or managing your weight.
Why not just walk, without the weight?
Once youve achieved a basic level of fitness, walking is a very low-intensity exercise.
Rucking is that last onebut you’re able to combine all of these factors when you ruck.
Can I use a regular backpack for rucking?
Yes, but people who really get into rucking will often buy special packs or use a weighted vest.
Youll notice pretty quickly that a loose dumbbell in a backpack is uncomfortable.
Weight plates are likely to be easier to work with than dumbbells or kettlebells.
Straps or bungee cords can help to keep your pack from flopping around.
What equipment should I get for rucking?
First, before we talk about packs, check that youre wearing appropriate shoes.
You may want sturdy boots, like hiking boots, instead of running shoes.
The exact model and fit are up to you.
If youll mainly be rucking with light to medium weights for short distances, consider a weighted vest.
(These are also great if you like to do weighted pushups or other exercises.
Your CrossFit friends all have one for Murph.)
you could add or remove weights as needed, so buy the heaviest vest you think youll actually use.
If youll be rucking long distances and carrying supplies, go for an actual pack.
Theyre not particularly comfortable, or so Ive heard.Molle style packsare the more modern equivalent.
Theres no need to stick to the military aesthetic, though.
How much weight should I use for rucking?
As a beginner, 10 pounds may be plenty.
Most people will use between 10 and 50 pounds for rucking, depending on body size and fitness.
Every couple of weeks, consider whether your rucking weight is still appropriate and adjust it if not.
How fast should I walk when Im rucking?
In the military, a 15-minute mile is considered a good pace.
Most people walk at about a 20-minute mile pace, so a 15-minute mile is a good bit faster.
And youre doing it with a weighted pack!
How often and how far should I ruck?
That last one is perhaps best done as a weekend hike with friends.
Tell them youll bring the snacksyou have plenty of room in your pack.
