Rucking: The Fitness Trend That Brings You Closer to Nature and a Healthy Lifestyle
What is Rucking? (Hint: It’s Not Hiking’s Grumpy Cousin)
Picture this: You’re out on a brisk walk, breathing in fresh air, soaking in the scenic views, but there’s a catch—you’re carrying weight on your back. That, my friend, is rucking. The term comes from the military, where service members carry heavy backpacks (called “rucksacks”) during training and missions. Civilians have adopted it as a workout that blends cardio, strength, and mental grit.
In short: rucking is walking with weight. It’s deceptively simple but wildly effective.
For a deeper dive into rucking’s origins and culture, check out GORUCK—a brand synonymous with rucking gear and events—or browse inspirational stories on The Rucking Life.
Why is Rucking Beneficial? (Let Me Count the Ways)
Rucking is like the Swiss Army knife of fitness. Whether you’re a gym rat looking to mix it up or a couch potato craving a low-barrier entry into exercise, rucking offers something for everyone.
1. Burn Calories Without Feeling Like a Hamster
Rucking is a sneaky way to torch calories. With the added weight, your body works harder, which means you can burn up to 40-50% more calories than walking. It’s a workout disguised as an adventure.
2. Boosts Your Strength (Without Lifting in Lycra)
Carrying weight strengthens your core, back, and shoulders. Plus, your legs will thank you when you can finally tackle those stairs without feeling winded.
3. Joint-Friendly (Unlike Running)
Hate running? Same. Rucking is low-impact, making it a great alternative for people with cranky knees or who simply don’t vibe with the pounding pavement life.
4. Mental Toughness: Build Grit Without a Drill Sergeant
There’s something about trudging through challenging terrain with weight on your back that builds resilience. It’s part meditative, part test of willpower.
For a hearty dose of motivation and tips on the mental game, head over to Rucking Adventures.
What You Need to Know Before You Start Rucking
So, you’re ready to ruck? Awesome! Before you strap on a weighted backpack and conquer the world, here’s what you should know:
Start Light, Grasshopper
Don’t go full-on Hercules on your first ruck. Start with a 10-20 lb weight (or even a gallon jug of water) and work your way up. Trust me, your shoulders and lower back will thank you.
Footwear: It’s All About the Shoes
Invest in sturdy, comfortable shoes designed for walking or hiking. This isn’t the time to dust off those sneakers from the Bush era. Blisters are NOT badges of honor.
Know Your Limits (But Push Them a Little)
Listen to your body, but don’t be afraid to challenge yourself. If you’re huffing and puffing too much, lighten your load or shorten your route.
Safety First
Stay visible if you’re rucking in urban areas, and stick to well-marked trails in nature. Also, let someone know where you’re going (especially if you’re venturing into the wild).
What Gear Do You Need for Rucking?
Rucking is refreshingly low-maintenance, but a few essentials can make or break your experience.
1. The Rucksack
The cornerstone of rucking. You need a durable backpack that can handle the load. Check out GORUCK for top-notch options.
2. Weight Plates or DIY Weights
You can buy ruck plates designed specifically for backpacks or DIY it with bricks, books, or water bottles wrapped in duct tape.
3. Comfy Shoes
Go for hiking boots or trail running shoes. The right fit matters more than brand name.
4. Hydration and Snacks
Bring water and maybe a granola bar—or three. Rucking works up an appetite.
5. Optional Extras
- Gloves (for cold weather)
- Reflective gear (for nighttime rucking)
- Compression socks (if you’re fancy like that)
How to Measure Progress When Rucking
Here’s the beauty of rucking: progress is about you versus you. But if you’re the competitive type, here’s how to track your gains:
- Distance: Increase the miles you cover each week. Apps like Strava are great for this.
- Weight: Gradually add more weight to your rucksack.
- Pace: Aim to walk faster without compromising your form.
- Terrain: Start on flat surfaces, then tackle hills or uneven trails for an extra challenge.
My First Rucking Adventure: Frozen Fun in the Metroparks
It was a crisp, early December morning, and the world was a snow globe. I stood in the Metroparks parking lot, bundled up in layers, my breath visible in the cold air. My rucksack, loaded with 25 lbs of weight, felt like a friendly elephant sitting on my back.
The trails were icy, snow-covered, and unforgiving—exactly the kind of challenge I was looking for.
The Start: Cold Feet, Warm Determination
The first 10 minutes were…let’s call it an adjustment period. My legs felt sluggish, my rucksack felt heavy, and I seriously questioned my life choices. But as I found my rhythm, the crunch of snow underfoot became oddly soothing.
The Middle: Channeling My Inner Arctic Explorer
By the time I got to the first inclined trail, I was in the zone. The icy patches made for some unplanned “dance moves,” but I managed to stay upright (barely). I paused to admire the snow-laden trees and realized how much fun I was having. My cheeks hurt—not from frostbite, but from smiling.
The Finish: Tired, Happy, and Hooked
After reaching the last leg of the ruck, my legs were toast, but my mood was enlightened, and I had somewhat of a “high” from the hike. Rucking had challenged me physically and mentally, yet it felt oddly meditative. I was hooked.
Would I do it again? Absolutely. But next time, I’ll bring gloves that keep my fingers warm. Oh, and for future hikes, I need to invest in a better pair of shoes.
Ready to Start Rucking?
Rucking is more than just a workout—it’s an experience. It’s challenging, rewarding, and a surefire way to spice up your fitness routine. Whether you’re aiming to boost your strength, lose weight, or just get outside more, rucking delivers.
Explore More
- Gear up with GORUCK.
- Find tips and community support at The Rucking Life.
- Get inspired with real stories on Rucking Adventures.
So, grab a backpack, load it up, and hit the trail. Who knows? You might just fall in love with rucking—and discover a new way to carry yourself forward.
