Rucking is the newest fitness trend: here's how to do it yourself
Ok, so potentially an embarrassing question but: who else initially thought rucking was either, like, a bedroom thing or possibly something that animals did when building a nest? Just me? Great! While you may not have thought rucking was either of those two things, I'm guessing there's still a chance you're not entirely sure what it is – or how to do it – if you've ended up on this page.
Turns out, rucking is actually a great way of exercising and it's exploding in popularity of late, maybe due to the fact you can kind of do it whenever, wherever.
Keen to learn more about how you can start rucking, what the benefits are and how to 'ruck' safely? Well, luckily Andrew Tyrrell, Personal Trainer, PT Studio Owner, and educator at YOUR Academy and YOUR Personal Training, is here to explain all.
What is rucking?
In a nutshell, it's going for a walk – so nice and low-impact – with a heavy-ish backpack on. "Rucking is walking with a weighted rucksack or backpack. It was originally used in military training and is rapidly growing in popularity as a versatile and accessible workout," says Tyrrell. "Combining cardio and strength training, rucking is a low-impact activity suitable for all fitness levels."
Given you can choose how heavy a bag to pack, and how far or challenging a walk to take, it's certainly a customisable way of working out.
Is rucking good for you?
Sure is, according to Tyrrell (who runs a group known as the 'Mad Ramblers' who partake in hiking, rucking and walking adventures). "Rucking is a highly effective, adaptable workout that blends cardio, strength, and mental well-being," the pro states. "Start light, stay consistent, and enjoy the many benefits of this underrated fitness activity."
Other benefits of rucking that Tyrrell is keen to shout about include:
Full-body strength: Carrying weight engages your core, back, shoulders, and legs, providing a true full body workout.
Improved cardiovascular fitness: The added weight increases the intensity which can have a beneficial impact on improving heart health.
Calorie burn: Rucking burns more calories than regular walking whilst being easier on the joints than running.
Good for your mental health: Outdoor rucking can reduce stress and improve mental clarity. Connecting with nature is a very important factor alongside improving physical fitness, the expert highlights.
Functional fitness: Rucking mimics everyday movements like carrying groceries or hiking.
How to start rucking
First up, you'll need to choose your gear wisely: go for a sturdy backpack with comfy (ideally padded) shoulder straps, that won't dig in, and a waist belt for additional support. "Rucksacks can range in price and quality but the important part is to select a rucksack that is comfortable," the PT advises. Supportive hiking or trail shoes are also something to consider, depending on which route you're looking to tackle.
Rucking backpack
Full set of rucking weights
25L Hiking Backpack
Terrex Anylander Hiking Shoes
In terms of how heavy you should go when rucking, Tyrrell says to start off with 10 to 15% of your body weight – so if you weighed 100kg, you'd add enough to your bag in order to make it weigh between 10 and 15kg for a 100kg person.
Other things to consider before you embark on your rucking journey include:
Warming up properly: Don't skip your stretches! Especially not those for your hips, calves and lower back.
Frequency: Around 2 to 3 times per week for the first 2 to 4 weeks is a good amount. Each rucking session should last between 45 minutes to an hour.
Slowly increase the weight: Never jump up by more than 10% at a time. It could lead to injuries.
Don't skip your cool down: Stretch off after your session (again to avoid injuries) and make sure to keep hydrated.
What should you add to your bag when rucking?
The PT advises using sandbags or weight plates to increase the weight. It's important not to go too heavy with your backpack and risk compromising on your form, adds Tyrrell.
"Stand tall, keep your shoulders back, and engage your core to avoid back strain," he says. "Start on flat terrain before progressing to hills."
So, there we have it! Happy rucking one and all.
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