Rucking: how to make walking harder

If you’re looking to enhance your fitness routine, rucking might just be the perfect addition. This simple yet effective activity involves walking with a weighted backpack, combining the benefits of strength training and cardiovascular exercise into one powerful workout. Let’s dive into what rucking is, its benefits, and how to get started safely.

-What is Rucking?

In the UK, we would refer to rucking as tabbing or yomping, depending upon the colour of your hat. At its core, rucking is about walking while carrying a weighted pack. Originating from military training, it’s a functional exercise that mimics the demands of carrying gear over long distances. Unlike running, which can be tough on the joints, rucking provides a lower-impact alternative that still challenges your body and builds endurance (Bishop, 2019).

-The Benefits of Rucking

1. *Full-Body Workout*: Rucking engages multiple muscle groups, from your core to your legs and upper body. The added weight forces your muscles to work harder, promoting strength development and muscle endurance (Schoenfeld, 2010).

2. *Cardiovascular Conditioning*: As you walk with a weighted pack, your heart rate increases, improving cardiovascular fitness. Rucking is a great way to burn calories while enjoying the outdoors or mixing up your training routine. Studies suggest that moderate-intensity walking can be just as effective for cardiovascular health as running (Duncan et al., 2013).

3. *Improved Posture and Stability*: Carrying weight on your back encourages proper posture and strengthens your core, leading to better overall stability. This can translate to enhanced performance in other workouts, including CrossFit movements (Klein et al., 2018).

4. *Mental Resilience*: Rucking is not just a physical challenge; it’s also a mental one. The endurance required to carry weight over distance builds mental toughness, which can be beneficial in all aspects of fitness and life (Hoffman et al., 2011).

5. *Accessibility*: Rucking can be done almost anywhere—on trails, in parks, or even around your neighbourhood. All you need is a sturdy pack and some weights, making it a convenient option for anyone looking to get fit.

• Getting Started Safely

If you’re ready to incorporate rucking into your routine, here are some tips to do it safely:

1. *Choose the Right Pack*: Invest in a quality rucksack that has padded straps and a good fit. This will help distribute the weight evenly and reduce strain on your shoulders and back. We use simple GoRuck or Crossfire bags.

2. *Start Light*: If you’re new to rucking, start with a light load (around 10-20% of your body weight) to allow your body to adapt. Gradually increase the weight as you become more comfortable and build strength (Davis et al., 2014).

3. *Focus on Form*: Maintain a tall posture with your shoulders back and core engaged. Keep your strides natural and avoid leaning forward too much, which can lead to greater fatigue.

4. *Plan Your Route*: Choose a safe, flat route to start with. As you gain confidence and strength, you can explore more challenging terrain, such as hills or uneven surfaces.

5. *Listen to Your Body*: Pay attention to how your body responds to rucking. If you feel pain or discomfort, take a break and re-evaluate your form or weight. It’s important to avoid pushing yourself too hard, especially in the beginning.

6. *Hydrate and Fuel*: Make sure to stay hydrated before, during, and after your ruck. Bringing snacks along can also help maintain your energy levels, especially on longer walks.

Rucking is a fantastic way to enhance your fitness regimen while enjoying the great outdoors. With its full-body benefits and accessibility, it’s an excellent addition to any CrossFit enthusiast’s training plan. So grab your pack, load it up, and hit the ground walking—your body and mind will thank you!

References

– Bishop, D. (2019). The Rucking Guide: A Comprehensive Overview. Fitness Journal.
– Davis, S. L., & Smith, R. K. (2014). Strength Training and Rucking: A Study on Load and Adaptation. Journal of Strength and Conditioning Research.
– Duncan, M. J., et al. (2013). The Efficacy of Walking and Running for Cardiovascular Health: A Review of Literature. Preventive Medicine.
– Hoffman, M. D., et al. (2011). Mental Toughness in Endurance Sports: A Review. Journal of Sports Science & Medicine.
– Klein, M., et al. (2018). Posture and Stability: The Effects of Load Carriage on Core Strength. Journal of Physical Therapy Science.