Rucking Workout: 4 Benefits of Ruck Marching

Rucking, also known as ruck marching, is a low-intensity exercise in which you add weight to your back while walking or hiking. To perform a rucking exercise, simply add weight to a backpack before walking or hiking. Rucking can help you burn calories and build strength—more so than ordinary walks or hikes. Rucking is a great cross-training exercise for runners to help build strength and endurance for long-distance runs.

The name itself comes from the word “rucksack,” another word for a backpack. The exercise is closely associated with soldiers and special forces operatives, such as Green Berets.

If you want to start rucking, you will need a durable backpack, comfortable footwear, weights, and accessories:

• Backpack: You’ll want a comfortable, well-made backpack or rucksack, or a rucking backpack designed explicitly for rucking. Your bag should feature cushioned shoulder straps and have the ability to cinch the straps so the bag (and the weight inside) will stay closer to your back.
• Weights: You can add any form of weight, including bricks, barbell plates, sandbags, kettlebells, or ruck plates. Start with weights equalling ten percent of your bodyweight.
• Footwear: Find running shoes, sneakers, or boots that will support your feet from chafing, help protect your joints, prevent blisters, and remain comfortable over long distances.
• Accessories: You can add weight by sporting a weight vest. You will also need a water bottle or a water bladder, which you can add to your backpack to maintain your pace without stopping and removing the pack to get your water bottle. You might also want to use a rucking app to help you track your fitness activity.

Rucking can be as simple as putting on a weighted backpack and going for a walk. Consider the following tips to get the most out of your rucking practice:

1. 1. Start conservatively. There are three variables in rucking: weight, distance, and speed. It’s good to begin with about ten percent of your bodyweight. Try walking for a mile at a moderate pace, and see how you feel. Then, you can work up from that baseline.
2. 2. Monitor your comfort. As you progress in your rucking and increase distances and weight, it is essential to have comfortable gear, namely your footwear and backpack. Ensure your gear is supporting your workout, and upgrade if necessary.
3. 3. Move at your own pace. As you progress, you can increase the amount of weight you’re carrying, the distance you travel, and your overall speed. As with any exercise, taking precautions to avoid injury is an important step. It is essential to pay attention to your body before increasing weight, distance, and speed to avoid injury.
4. 4. Find other ruckers. Working out with other ruckers is an excellent way to provide yourself with positive reinforcement. Research local rucking events and clubs; you can make friends while boosting your cardio fitness and working to build muscle.
5. 5. Incorporate rucking into your gym routine. In addition to walking and hiking, you can wear a backpack with weights while performing reps of other exercises like push-ups, pull-ups, sit-ups, lunges, or even burpees.

Whether you are a runner training for a race or just want to add a challenge to your walking routine, rucking boasts many benefits, including:

1. 1. Rucking is an accessible exercise. If you can walk or hike, you can ruck simply by adding weight to your back. There’s no complicated or expensive equipment necessary.
2. 2. Rucking can help you burn calories. In comparison to walking or hiking, rucking provides a more vigorous workout. You’re also more likely to reach your ideal heart rate, making rucking an excellent way to burn calories and provide a good cardio workout.
3. 3. Rucking is a form of resistance training. Adding weight to your rucksack can help you build strength in the biggest muscle groups in your body—your back and legs, particularly your glutes and hamstrings. While regular walking and hiking also can build strength, the extra weight in rucking works the upper body.
4. 4. Rucking is a low-impact exercise. Rucking is easier on the joints, particularly knees and hips, than jogging or running, especially over long distances. Rucking can be a great cross-training exercise to add to a running training plan as it helps build strength and endurance while being less stressful on joints and ligaments. Be sure to add weight gradually over time to your rucking regime.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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