Rucking is an exercise where participants walk or hike while carrying a weighted backpack, or rucksack. Originating from military training, rucking simulates the practice of soldiers who carry heavy loads over long distances as part of their physical conditioning. The activity combines cardiovascular and strength training, making it an efficient workout that targets the legs, back, and core muscles while also boosting endurance.
Its growing popularity is driven by its accessibility, minimal equipment requirements, and the sense of community endorsed through group events and challenges. The association with military training adds a rugged, disciplined appeal, attracting fitness enthusiasts looking for a versatile and effective workout, says Mumbai based fitness trainer Rushil Abbas, who is also the founder of fitness chain Fitness Studio.
How rucking works
Gear: Participants typically use a sturdy backpack and add weights to it. The weight can vary, but it commonly ranges from 10 to 50 pounds, depending on the individual's fitness level and goals.
Activity: The core activity involves walking or hiking, either on flat ground or on more challenging terrain, with the weighted backpack.
Intensity: The intensity can be adjusted by changing the weight in the rucksack, the pace of walking, and the difficulty of the terrain.
Benefits of rucking
Rucking offers a range of fitness benefits, making it an effective and appealing workout for many.
Cardiovascular and strength training: Rucking combines aerobic exercise with resistance training, says Abbas. The continuous movement elevates heart rate, promoting cardiovascular health, while the added weight engages the muscles of the legs, back, and core, enhancing overall strength and endurance.
Calorie burn: The inclusion of a weighted backpack increases the intensity of the workout, leading to a higher calorie burn compared to regular walking. This makes rucking an efficient way to manage weight and improve body composition, says Abbas.
Low impact: Unlike high-impact activities such as running, rucking is gentler on the joints. This makes it a suitable option for those seeking a rigorous workout without the increased risk of joint injuries.
Functional fitness: Rucking involves movements that are like everyday activities, such as carrying groceries or lifting objects. This helps in building functional strength and endurance, which are crucial for daily tasks and overall physical health.
Mental toughness: The challenge of carrying additional weight over long distances requires not just physical effort but also mental resilience. Rucking can help develop a strong mindset, fostering discipline, perseverance, and the ability to push through discomfort. This mental toughness can translate to other areas of life, enhancing overall well-being.
Getting started with rucking
Start light: Beginners should start with a lighter weight to avoid injury and gradually increase the load as they build strength and endurance.
Proper gear: Using a well-fitted backpack and distributing weight evenly is crucial to prevent strain.
Posture and form: Maintaining good posture and proper walking form helps in maximising benefits and minimising risks.
Hydration and nutrition: Like any physical activity, staying hydrated and maintaining proper nutrition is important, especially when carrying extra weight.
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