The fitness world is constantly evolving, with new trends and techniques emerging to help individuals achieve their health goals. This blog post is about the rucking revolution, the ultimate fitness craze for 2024. Rucking is one of the latest fitness crazes capturing the attention of fitness enthusiasts everywhere.
This simple yet effective exercise offers numerous benefits and has a rich history rooted in military training. In this blog post, we’ll explore what rucking is, how to get started, and the many advantages it offers.
Consult a professional before starting any fitness program .
A Brief History of Rucking
Rucking, derived from the military practice of “ruck marching,” involves walking or hiking with a weighted backpack, known as a rucksack.
Historically, rucking has been a staple in military training, used to build endurance, strength, and resilience in soldiers. The term “rucking” comes from the military slang for a rucksack, and the activity itself has been part of soldier training routines for decades, preparing them for the physical demands of combat and long marches.
How to Ruck
Choose Your Rucksack and Weight
Start with a comfortable backpack and add weight gradually. Your backpack/rucksack should have wide, padded shoulder straps, and ideally a waist strap to minimise movement of the pack. Don’t use a string bag, the strings will dig into your shoulders and this can cause discomfort over a period of time, and it may not be made to hold a heavy weight.
Join the rucking revolution and start with an empty backpack and walk a distance you’ve already done, then start adding weight to your pack, try something low, like 10% of your body weight. The core of rucking is the weight in your pack. Adding weight is going to add more stress on your ankles, knees, hips and back, so do it gradually and start off with a low weight.
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It may be tempting to to use dumbbells or books in your pack to achieve the desired weight, that’s not the best idea. Heavy items should be centred in the middle of your back near the shoulder blades, not at the bottom of the pack near your lower back. It is not a good idea to have sharp items in your backpack, they can dig into your skin and be uncomfortable.
Using sandbags is a good idea, the sand moulds into your back sand is available from a hardware store or special fitness sand bags are available from a sports store.
There are rucksacks available especially for rucking, they may include weighted plates or sandbags with pockets to keep the weights secure.
Wear Appropriate Footwear
Choose supportive, durable footwear to protect your feet and provide comfort during long walks, choose good walking socks to prevent blisters.
Start Slow
Begin with short distances, around 2-3 kilometers, and gradually increase the distance as your fitness improves.
Maintain Good Posture
Don’t compensate for a heavy ruck with bad posture. https://www.goruck.com/blogs/news-stories/rucking-tips
Having weights on your back can lead to bending forward and bad posture. The correct posture is to stand tall shoulders back and head up. You will find this helps to engage your core and this is where you will get your benefits from. You will find your posture will improve over time.
When you are rucking strength and endurance come from consistency and not overloading your rucksack with weights and causing injuries.
Stay Hydrated
Water Intake
Carry enough water for the duration of your ruck. Aim to drink small amounts regularly rather than large quantities at once.
Hydration Systems
Use a hydration belt or water bottles that fit comfortably in your rucksack.
Track Your Progress
Using Technology
Fitness Trackers
Devices like Fitbit, Garmin, or Apple Watch can track your distance, pace, and heart rate.
Apps
Use apps like Strava, MapMyRun, or Ruck My Run to log your rucks, set goals, and monitor progress over time.
The Benefits of Rucking
Rucking offers a wide range of physical and mental benefits, making it an excellent addition to any fitness regimen.
Full-Body Workout
Rucking involves the engagement of various muscle groups, such as the back, shoulders, core, and legs, thereby delivering a comprehensive workout.
Cardiovascular Health
Walking with weight elevates your heart rate, improving cardiovascular health and endurance.
Weight Loss
The added resistance increases calorie burn, aiding in weight loss and fat reduction.
Low Impact
Unlike running, rucking is low impact, reducing the risk of joint injuries while still offering a high-intensity workout.
Mental Toughness
Rucking builds mental resilience and discipline, as it requires persistence and effort to carry extra weight over long distances.
Social Activity
Rucking can be a social exercise, done with friends or in groups, enhancing motivation and enjoyment.
Rucking is more than just a fitness trend; it’s a versatile and effective workout that anyone can incorporate into their routine.
Caution
Additional considerations
Rucking is not advisable for everyone, if you have any existing problems with past or current injuries then rucking may not be for you.
Fitness experts recommend rucking just a few times a week, not daily. As with any exercise don’t over do it, start slow and with light weights.
Like any exercise rucking can be just you and a buddy walking around the neighbourhood or going full steam and joining a group and going on group rucks, its your decision, have fun on the way.
Consulting a qualified professional for training guidance and starting with a light backpack is crucial.
By understanding the history of Rucking, learning how to start, and recognising its many benefits, you can take full advantage of this powerful exercise. Whether you’re looking to lose weight, build strength, or improve your overall health, rucking might just be the perfect solution.
Disclaimer:
The information provided in this blog post is for educational and informational purposes only and is not intended as medical advice. Always consult with a qualified healthcare provider or fitness professional before starting any new exercise program, including rucking. Individual fitness levels, health conditions, and goals vary, so what works for one person may not be suitable for another. Proper form, gradual progression, and appropriate weight selection are crucial to minimise the risk of injury. If you experience any pain or discomfort while rucking, stop immediately and seek medical attention. The authors of this blog are not responsible for any injuries or health issues that may result from following the guidance provided. Always prioritise safety and listen to your body.
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