Likely, weve all actually rucked in our lives; we just didnt call it that!
Likely, weve all actually rucked in our lives, we just didnt call it that!
What is rucking?
Put simply: Rucking is the act of walking or hiking while wearing weight on your back.
This lends the question: When do I use a rucking backpack versus a weighted vest?
I will use a backpack for longer, more formal walks or hikes outside, Lyon explains.
Strength training, which we already know has massive benefits to health and longevity.
Rucking is a safe and impactful way to integrate weight training into your routine.
It gives you all the benefits ofstrength trainingandofwalking(and then some).
I will even throw on a weighted vest to pick up my kids from school, Lyon says.
And per Virgin, that’s exactly what rucking does.
Rucking helps build muscle
Theres no question about whether rucking is an impactful strength-building workout.
One small study on adults over 65 found that weighted step exercises helpedimprove leg strength2and physical function.
Another study compared loaded-walking to unloaded and sawsignificant improvement in physical performancefor participants in the loaded group.
Itsmore effective at building cardiovascular endurance than walking, yet kinder on joints than running.
Certified orthopedic surgeonVonda Wright, M.D., M.S.also touts these benefits.
But as a weight-bearing exercise, it alsopromotes stronger joints and healthier bones.
Lyon agrees, adding that Rucking builds mental toughness and resilience while getting me moving and outside.
For me,this extra movement and outdoor time also helps me manage stress, Lyon adds.
Lyon agrees, confirming that You burn more calories by throwing on a weighted vest or backpack.
Ive also seen significantimprovements in my balance and postureand experts back these benefits as well.
You may find that with regular rucking and proper form, your posture can even improve, Lyon agrees.
She stresses that its important to use a vest or backpack withevenly distributed weight.
Of course,the quality of your rucking backpack or weighted vest is extremely important.
Still, there are some risks to consider when starting your rucking routine.
First, you need tomake sure your equipment fits properlyand the weight is not too heavy.
Comfort and fit of a backpack or vest is crucial, Lyon confirms.
Lyon also emphasizes the importance ofkeeping your core engaged and your back straightto avoid injury.
Stand tall with your shoulders back, she says.
Avoid leaning too far forward to prevent strain on your back.
Virgin also warns against adding weight in other areas while rucking.
Do not attempt to add weight by wearing ankle weights or wrist weights, she says.
FAQ
What is rucking good for?
Per experts and research, rucking helps build muscular strength, bone density, and cardiovascular health.
Rucking can also have significant benefits to your mental well-being.
Does rucking build muscle?
Yes, adding weight to your walks or hikes helps increase resistance and build muscle.
How long should you ruck for?
Start with 20 to 30 minutes and build up from there, Virgin says.
If you already have a robust walking or hiking routine, simply add a weighted vest or rucking backpack.
Do you run or walk while rucking?
Rucking refers to walking or hiking with a weighted backpack.
Is rucking bad for your lower back?
Rucking is safe if you are using the right equipment and the correct weight.
To prevent injury, Lyon recommends keeping your core engaged and your back straight.
Avoid leaning too far forward to prevent strain on your back, she says.
Is rucking better than walking?
Walking has substantialphysical and mental benefitsand rucking takes these gains to the next level.
The takeaway
At first, I thought rucking was a fad.
