Learn about rucking, a fitness trend that combines cardio and strength training. Discover how to get started, the benefits, and tips for safe practice. While rucking may be considered to be a relatively new fitness trend, it dates back many years to the military training regime.
This article will unpack everything you need to know about it.
Remember that before engaging in any activity, it is prudent to find as much information as possible to evaluate whether it is beneficial for you and your body.
Not every new trend, even in the world of health and fitness, is beneficial to us all. Our bodies and our needs are not generic templates. We need to cater to our own specific needs.
What Is Rucking?
Rucking, a fitness trend with military origins, involves walking or hiking with a weighted backpack, also known as a “rucksack.” Originally used by soldiers in training to carry heavy loads over long distances, rucking has now become a popular way for people of all fitness levels to enhance their workouts. The beauty of rucking lies in its simplicity, you only need a backpack and some weight to get started. You may wish to do it alone, with a friend, or even with your dog, but you don’t need to sign up, pay membership fees, or join a club. It is freely available to you at your convenience. You may choose to do it at any time of day.
How to Start Rucking.
Rucking is accessible to everyone, whether you’re a seasoned athlete or just beginning your fitness journey. If you’re new to exercise, it’s important to start slowly. Begin by walking without any weights to see how your body feels. Once you’re comfortable, you can start with a lightweight, around 4.5 kg or 10% of your body weight. As you build strength, you can gradually increase the weight or the distance you walk.
For those already active, start with a brisk 30-minute walk while carrying a weighted backpack, and gradually increase the duration or the weight to add intensity to your workout. Remember to listen to your body and avoid overloading too quickly to prevent injury.
The Benefits of Rucking.
Rucking offers several benefits that make it a valuable addition to any fitness routine:
- Combines cardio and strength training: Rucking increases the intensity of a standard walk, helping you burn more calories while also strengthening your muscles, particularly in the legs, core, and back.
- Low impact: Unlike running, rucking is easier on your joints, making it a suitable option for those looking to stay fit without high-impact exercises.
- Versatile and accessible: You don’t need any special equipment to start rucking. A simple backpack and some household items like books or water bottles can suffice. Plus, you can do it anywhere, whether in your neighbourhood, at a local park, or on hiking trails.
- Improves mental well-being: Rucking outdoors can provide mental health benefits by reducing stress and improving mood, especially if done in a natural setting.
Safety Tips for Rucking:
While rucking is generally safe, it’s essential to take precautions:
- Start with light weights: Start with a manageable weight and gradually increase.
- Wear a comfortable backpack: Ensure your backpack fits well and doesn’t cause discomfort to your shoulders or back.
- Pay attention to your posture: Keep your back straight and your core engaged to prevent strain.
- Consult a doctor if needed: If you have any pre-existing conditions or concerns, consult with a healthcare provider before starting rucking.
Rucking is a simple yet effective way to boost your fitness routine. Whether you’re walking your dog, exploring a new trail, or just looking for a more intense workout, rucking can be a versatile and rewarding exercise.
What Are the Risks of Rucking?
Carrying weight on your back during rucking comes with some injury risks, particularly for those who are older or not in optimal physical condition, despite it being a lower-impact activity than running.
Even if you’re in good health, adding too much weight too quickly can lead to joint or ankle injuries. That’s why it’s essential to increase the weight you carry gradually. If you’re unsure about how much weight is safe to start with or have any concerns, it’s advisable to consult your primary care physician or a sports medicine specialist.
Additionally, starting with a heavy backpack can potentially cause shoulder and neck strain. It’s crucial to ensure that whatever you carry is comfortable and does not lead to pain in these areas.
Before engaging in this activity, assess the risks and benefits, the fitness and condition of your body, and your skeletal condition. Should you be suffering from or have previously suffered from any orthopaedic injuries, do not partake in this until consulting with the relevant health care provider. While you may be good to go, rather get the “all clear” than experience further injuries.
