An aerobic exercise like walking or running hardly needs any introduction—most of us already know these are good for us. Our heartrate increases, we breathe a little more heavily, and we break a (light or heavy) sweat.
But…what if there were a way to make these everyday popular cardio choices a little more intense? That’s the idea behind rucking, and it’s why this modification to your typical cardio session to improve your strength and endurance is a favorite among fitness trainers.
So, if you’re asking yourself, “What is rucking?” we’ve got the answers for you here.
Why is rucking all the rage?
Rucking is the practice of walking or running while wearing a rucksack, or close-fitting weighted backpack. Rucking is often part of boot camps and military training. The Cleveland Clinic calls rucking a full-body workout that will not only raise your heartrate but also strengthen your muscles more than simple running or walking would. Many fitness influencers on social media—such as David Goggins, a retired Navy Seal and long-distance runner—tout rucking as a crucial part of their training program.
The American Council on Exercise points to the combination of cardio and strength training. Adding weight to a cardio session means you burn more calories, improve your aerobic endurance, and build strength in your lower body and core.
Can I use any kind of weighted backpack?
Can you? Sure. Putting weights in a backpack is an easy and inexpensive way to test out whether you like rucking. But on a consistent basis, it’s best to use an actual rucksack—rucksacks are designed with special inserts to hold weights close to your body, and they evenly distribute the weight across your body. A backpack with weights in it could put strain on your spine or shoulders, and the weight could bounce around or shift too much.
If you decide to get a rucksack, make sure you proceed with caution. If you’re used to lifting 30 pounds in the gym, you might think you’ll have no problem weighting yourself up with 30 pounds for a walk—but that’s not the case! Rucking 30 or even 20 pounds for an extended period of time is much different from lifting 30 pounds for a few seconds. It’s best to start off with an added 5 pounds and increase your weight a little bit each week.
What should I consider when planning my rucking workouts?
You’ll quickly notice that weight affects how hard your workout is. A run or a walk that’s easy or moderate when you’re unweighted all of a sudden becomes much more intense with a rucksack on. If you’re rucking as part of your workout routine, take care to consider: How heavy your rucksack is? What distance you’ll go? What pace you’ll maintain? How long you’ll run/walk?
Army research shows that when you add 1 percent of your bodyweight, you increase your energy expenditure by approximately (emphasis on approximately) 1 percent. That means if you’re 150 pounds, then 5 pounds is about 3.3 percent of your bodyweight, and when you put on a 5-pound rucksack, you will need to exert 3.3 percent more effort.
You could let yourself slow down about 30 seconds per mile or shorten your distance by about 3 percent and get the same workout you usually do, or you could push yourself to keep the same pace and run the same distance while feeling a little more exerted, which leads to progress. However you approach it, you’ll find your rucksack makes you faster and stronger.
