The Science and Joy of Rucking: A Guide to Healthier Living with a Weighted Twist

What the heck is Rucking? It’s like walking but harder. And by harder, I mean you’ll feel muscles you didn’t know existed screaming at you by mile three. But don’t let that discourage you—this weighted adventure is your ticket to better health, both physically and mentally. As someone who once thought fitness was for “other people,” I’ve come to appreciate rucking for what it is: a beautifully simple, low-tech way to get fit while lugging around what feels like your entire apartment.

Let’s dive into the science-backed benefits of rucking and how you can start your own weighted wellness journey.

What Exactly Is Rucking?

In simple terms, rucking is walking with weight. It’s derived from military training, where soldiers carry rucksacks loaded with gear. For the non-military among us, it’s an accessible workout that blends cardio, strength, and mental resilience. Plus, it’s cheap. All you need is a sturdy backpack, some weight (like a dumbbell or a book collection you swore you’d read), and a willingness to look a bit quirky as you trek around town.

Why Rucking Works: The Swiss Army Knife of Fitness

Rucking combines aerobic and strength training in one activity. Think of it as the multitasker’s dream workout. Here’s what science (and my sore quads) have to say about its benefits:

1. Burn Calories Without the “Hamster on a Wheel” Feeling A 160-pound person burns about 315 calories per hour walking at 3.5 mph. Add weight, and you can torch up to 50% more calories. That’s a lot of pizza offsets for simply walking with extra baggage.
2. Strengthen Muscles (Without Lycra) Rucking targets your core, back, and leg muscles. The added resistance builds strength over time. And no, you don’t need to wear skin-tight gym gear—your favorite hoodie will suffice.
3. Joint-Friendly Exercise Unlike running, which pounds your joints into submission, rucking is low-impact. This makes it ideal for people with cranky knees (like me after one misguided CrossFit class).
4. Mental Toughness Carrying a heavy load over uneven terrain isn’t just a physical workout—it’s a mental one. You’ll build grit, determination, and possibly new curse words as you push through tough patches.

Getting Started with Rucking: The Essentials

Ready to give it a go? Here’s what you need to know to avoid looking like a pack mule who lost their way:

1. Start Light (Please, for the Love of Your Back)

Begin with 10–20 pounds. Trust me, even that feels like carrying a disgruntled toddler. Gradually increase the weight as your strength improves.

2. Gear Up Wisely

• Rucksack: Invest in a durable backpack with padded straps. GORUCK’s gear is popular, but a basic hiking pack works fine too.
• Weights: Use weight plates, books, or DIY solutions like water bottles. Just wrap sharp objects unless you enjoy accidental acupuncture.
• Shoes: Opt for comfortable hiking boots or trail shoes. Your feet will thank you later.

3. Safety First

Stick to well-marked trails, stay visible in urban areas, and let someone know your route. Nobody wants to be “that person” rescued from a park because they rucked too far.

4. Hydration and Snacks

Water and snacks are non-negotiable. Calories burned = hunger earned.

How to Ruck Like a Pro

1. Plan Your Route Start with flat terrain and gradually incorporate hills or trails. Apps like Strava can track your progress. Make a game out of finding new routes and mix things up to keep it interesting.
2. Warm-Up and Cool Down Stretch before and after your ruck to avoid the dreaded “can’t walk up stairs tomorrow” syndrome. Spend at least five minutes on each to ease your muscles into and out of activity.
3. Pace Yourself Aim for a moderate walking speed. If you’re panting like a dog on a summer day, lighten the load or slow down. Remember, this isn’t a race. Find a steady rhythm that allows you to maintain conversation comfortably.
4. Posture and Form Keep your back straight, shoulders back, and engage your core. Imagine balancing a book on your head. Good form prevents injuries and makes your ruck more efficient.
5. Mind Over Matter Break your ruck into segments and set mini-goals. Celebrate when you reach each one, whether it’s a bench to rest on or a scenic viewpoint.
6. Regularly Check Your Gear Ensure your weight is securely fastened and doesn’t shift too much. Adjust straps to distribute the weight evenly and prevent any unnecessary strain on your back.

Scientific Backing: The Benefits You’ll Love

Recent studies underscore the effectiveness of rucking:

1. Burning Calories Efficiently A study from the Journal of Applied Physiology (Chapman & Giersch, 2024) shows that rucking boosts calorie burn while minimizing joint stress. This makes it perfect for sustainable, long-term fitness.
2. Building Resilience Articles like “2024 is the Year to Start Rucking” (Longevity Review) highlight the mental and physical endurance benefits. Combining nature with exercise is a bonus for mental health.
3. Accessibility for All Marty Moushey’s blog, “Rucking: The Fitness Trend That Brings You Closer to Nature and a Healthy Lifestyle”, paints rucking as an inclusive fitness trend. Whether you’re an athlete or a beginner, rucking meets you where you are.

Progress Tracking: Celebrate the Small Wins

Tracking your progress keeps you motivated and shows how far you’ve come. Use these metrics to stay on course:

• Distance: Gradually increase your miles. If you started with a mile, aim to add a quarter-mile every week. Small increments add up quickly.
• Weight: Add heavier loads over time. Start with a modest weight and increase by 5-pound increments. Your back will thank you.
• Terrain: Start flat; progress to hills or rocky trails. Introducing new challenges keeps your body guessing and your workouts fresh.

Also, keep a rucking journal or use an app to log your progress. Celebrate every milestone, no matter how small. Did you manage an extra half mile without feeling like a melting ice cream cone? That’s a win!

My First Rucking Experience: Comedy Gold

Let’s just say I underestimated how heavy 25 pounds feels after two miles. My initial optimism (“This will be easy!”) quickly turned into an internal monologue of “What did I get myself into?” But here’s the thing: by the end, I felt accomplished. Tired, yes, but accomplished. And the best part of all, rucking was so much fun!

Final Thoughts: Why You Should Try Rucking

Rucking is a workout for real people. There are no gyms, no fancy equipment—there is just you, a backpack, and the great outdoors. It’s practical, effective, and oddly satisfying (once you get past the sweating part). It is an ideal activity to do with a partner because, as the old saying goes, misery enjoys company…but it is also a great way to share an experience and bond with aprtner while working out. On the other hand, rucking is a great way to be alone with your thoughts as well. It can be both meditative and reflective. There is something to be said about being out in the elements of nature where you can breathe fresh air and be surrounded by plant life. That is probably what I found most enjoyable about rucking…the solitude of my thoughts, my surroundings, and my sense of connectivity to the earth.

So, what are you waiting for? Lace up those boots, load up your pack, and hit the trail. Who knows? You might just discover that fitness can be fun—or at least tolerable. You have to at least TRY rucking one time.

Let’s carry ourselves forward, one weighted step at a time. Now, if you’ll excuse me, I need to ice my legs.