What is Rucking?
Rucking is a form of exercise that involves walking or running with a loaded backpack or rucksack. It is a military-based workout that has gained popularity in the fitness world for its effectiveness in building strength and endurance.
Benefits of Rucking
- Builds strength: Rucking with a weighted pack helps develop your muscles, especially in your legs, back, and core.
- Improves endurance: Walking or running with a heavy pack challenges your cardiovascular system, leading to improved endurance.
- Burns calories: Rucking burns more calories than traditional walking or running due to the added weight.
How to Ruck
To start rucking, all you need is a sturdy backpack and some weight. Load up your backpack with weights such as sandbags, water bottles, or bricks. Start with a lighter weight and gradually increase as you build strength.
Rucking Gear
- A sturdy backpack
- Weights such as sandbags or water bottles
- Comfortable shoes
- Proper clothing
Rucking Workouts
Rucking workouts can vary in intensity and duration. You can ruck for a set distance or time, or incorporate intervals of walking and running. Some popular rucking workouts include the ‘Murph’ challenge and the ‘Goruck’ events.
Case Study: John’s Rucking Journey
John, a former marine, started rucking as a way to stay in shape after leaving the military. He found that rucking not only helped him stay fit but also provided a mental challenge that helped him cope with civilian life.
Rucking Statistics
A study conducted by the American Council on Exercise found that rucking burns up to 3 times more calories than walking at the same pace. It also showed that rucking can help improve posture and lower back pain.
Rucking is a versatile and effective workout that can be tailored to any fitness level. Whether you are a seasoned athlete looking to push your limits or a beginner wanting to improve your strength and endurance, rucking is a great addition to any fitness routine.
