This post was written by Zachary Cowell, certified athletic trainer, Parkview Sports Medicine.
Rucking is an exercise that comes from the military, law enforcement and first responder communities, and lately, you’re probably seeing it everywhere. In this post, we’ll discuss how to ruck and why it might make a good addition to your workout routine.
The history
Rucking refers to the act of walking with a weighted backpack for a certain time, distance or both. The United States Army is known for its benchmark physical training test known as “The Standard,” in which soldiers must complete a 12-mile march in three hours carrying up to 70 pounds or more depending on assigned equipment. Law enforcement and first responder academies also utilize rucking in training their cadets to meet professional fitness standards.
Other applications
You don’t have to be training for the infantry to enjoy rucking. Functional fitness platforms such as CrossFit, Hyrox and Spartan Races have integrated rucking into their events in conjunction with workouts and obstacle course races. These events see world-class athletes and weekend warriors demonstrate their fitness and push their mental fortitude.
The benefits
Rucking is also gaining popularity as a pastime among the general population for its functionality and portability. Walking or quick-marching with any load in a backpack provides a full-body workout with less impact on major joints of the body when compared to running.
The use of a weighted backpack also incorporates the upper back and abdominal muscles to retain good posture while carrying the load. This places an emphasis on making a wise decision on not loading yourself too heavily too soon.
Getting started
I know from personal experience giving in to ambition will make you very sore! Loading even 20 pounds into a backpack and holding to a brisk walk for 30 minutes provides a challenging workout without pushing the body too far.
For someone who has never rucked before, I would advise loading 15 pounds into a backpack or purpose-built rucksack and going on a 15-minute walk. Adjust the straps of the pack so that the weight rests snugly against the upper back without sitting up on the shoulders or sagging against the lower back. I suggest 15 pounds because you need to feel the weight and how your body is carrying it, and 15 minutes because you need a time domain long enough to challenge the novice rucker; roundabout one mile with the appropriate load.
Increase the duration and load of the ruck as tolerable and build up to three or four rucks a week with full rest in between. Reliable running shoes or even hiking boots may be advised as well as you will need to be secure in your footing. The most I have completed in terms of duration and load was a 12-mile ruck with 40 pounds in the pack. A tough but beautiful day in the woods!
A practical advantage
As a former high school athlete, a walk-on college baseball player and now a married father in my 30s, I look for ways to stay active and compete when I can. I’m not athletically gifted, I just refuse to stop moving. This stubborn trait makes rucking perfect for me. I have completed in local 5K races while rucking with 20-30-pound loads just for the fun of training and completing a competitive event. Maybe someday soon I can complete a half marathon ruck or even a full marathon ruck!
The appeal for rucking lies as much in its simplicity as its required effort. Simply load up and start moving! Walk trails in the woods, march through the local park or add some extra weight to a hike. Rucking can be done year-round and is suitable for most people. It can used as a cross-training method for athletes, an active recovery method for day laborers or simply a method of exercise for someone that wants to lose weight or increase their fitness with no desire for competition. All of these are excellent ways to introduce rucking into a busy and fulfilling lifestyle.
Learn more about the services available through Parkview Sports Medicine by visiting us here.
