Rucking’ Is The Walking Trend You Need To Try. Here’s Why.
Walking has long been recognised as a foundational exercise, prized for its accessibility, cardiovascular benefits, and contribution to overall well-being. Recently, however, a trend known as “rucking” has gained traction on social media, offering a way to intensify these daily walks by introducing weighted resistance.
“Rucking is simply just walking with weight on your body … Weight on your back, technically,” explains Nichele Cihlar, director of training at GORUCK. By incorporating a weighted backpack, individuals can transform a standard walk into a dual-purpose workout that combines cardiovascular activity with resistance training.
The Mechanics of Rucking
The practice draws its roots from military training, where personnel must maintain endurance while carrying significant gear. Mathew Welch, an exercise physiologist at the Hospital for Special Surgery in New York, notes that rucking provides a low-impact alternative to more strenuous activities while effectively challenging the body.
Beyond simple cardio, the addition of weight helps address the natural decline in bone density and muscle mass that often begins in an individual’s 30s. By forcing the body to support extra weight, rucking also aids in maintaining proper posture, providing a physical counter-balance to the sedentary nature of modern desk-bound work.
Getting Started
One of the primary appeals of rucking is its low barrier to entry. Beginners can start with a basic backpack containing household items like water bottles or magazines. However, experts suggest that as intensity increases, investing in gear specifically designed for the sport is preferable for safety and weight distribution.
For those new to the practice, a gradual approach is recommended to ensure consistency. Starting with five to 10 pounds over a single mile allows the body to adapt before increasing distance or weight. More advanced practitioners may utilize 20 to 30-pound plates and incorporate challenging terrain, such as inclines, to further amplify the workout.
Looking Ahead
As the popularity of rucking continues to rise on digital platforms, it is likely that more fitness enthusiasts will begin adopting it as a standard component of their weekly routines. If the trend holds, we may see a broader shift in outdoor exercise habits, with a focus on functional, load-bearing movement replacing traditional, unweighted walking as the preferred low-impact, high-reward activity.
Frequently Asked Questions
What is the primary benefit of adding weight to a walk?
Rucking adds resistance training to a cardio workout, which assists in bone health and muscle growth while improving cardiovascular endurance and cardiac output.
Do I need specialized equipment to start rucking?
Not initially. You can begin with a standard backpack and household items for weight, though experts recommend transitioning to an official rucksack for better weight distribution and safety as you progress.
How much weight should a beginner carry?
Experts advise starting with a light load, such as five to 10 pounds, and a distance of one mile to gauge your comfort level and strength before gradually increasing the intensity.
Have you considered incorporating weighted movement into your outdoor exercise routine?