Walking is a basic human activity, but its benefits extend beyond simply getting from one place to another. Walking is also a low-impact exercise that can be done almost anywhere and is almost impossible to overdo. This is an accessible and sustainable way to improve your overall health and well-being.
Regular walking has numerous well-documented benefits. Strengthens your heart, improves circulation, and maintains a healthy weight.1 It also improves mood, reduces stress, and improves cognitive function.2 For older adults, walking is essential to maintaining mobility and independence.3
Walking itself is a fantastic activity, but there are ways to further enhance its benefits. One such method is rucking, a type of weighted walking that effectively combines elements of cardiovascular exercise with strength training to maximize fitness gains.4
What is Looking?
The essence of rucking is simply walking while carrying a heavy backpack. This practice has its roots in the military, where soldiers had to carry heavy equipment on long marches or walks. The term ruck comes from the military term rucksack, meaning a backpack, and rucking comes from ruck marching, a basic technique used in the military.5
In recent years, rucking has transitioned from a simple military activity to a popular exercise among fitness enthusiasts. The principle behind it is simple. Adding body weight to your body while walking can increase the intensity of your exercise while maintaining its low-impact properties.
Rucking offers a way to turn regular walking into a more challenging exercise that uses more muscle groups and burns more calories. Former U.S. Navy SEAL Stew Smith, a fitness instructor and special operations coach, is mentioned in a CNN article.6 Rucking burns 30-45% more calories than walking without gaining weight.
The added weight primarily acts on your legs, core, and lower back, but also affects your shoulders and arms to stabilize the pack.7 By engaging your entire body, you improve overall strength and endurance. Extra weight also increases cardiovascular demands, which improves heart health over time.8
Jason McCarthy, co-founder of rucking equipment specialist GORUCK, aptly describes the workout as “cardio for people who hate running, lifting for people who hate the gym.”9
Rucking can be adapted to suit a variety of fitness levels and goals. Beginners can start with light weights and gradually increase the weight as they build strength and endurance. If you find yourself suited to more advanced activities, continue to challenge yourself by increasing the weight, distance, or terrain difficulty.
You can also run indoors, using a treadmill or carrying heavy loads up and down stairs. This scalability makes rucking a versatile and effective exercise for a variety of individuals.10
‘Humans were born for Luc’
Compared to other mammals, humans are slower and weaker, which may make them appear less athletic. But our unique evolutionary advantage lies in our ability to carry loads and endure long distances, which have been essential adaptations for our survival throughout history.
Unlike most animals, humans have developed the ability to carry loads effectively over long distances. Our musculoskeletal system is uniquely tuned to manage and distribute body weight efficiently due to the precise and coordinated movement of its components: bones, joints, muscles, tendons and ligaments.11
But these days, we have gradually started eliminating mobile phones from our daily activities. Michael Easter, a professor at the University of Nevada, Las Vegas, explains this change in his article:12
“As we evolved, running was relatively rare – it was mainly reserved for hunting. Carrying, on the other hand, is something we humans have always done as we evolved. So all the evidence suggests that we are more ‘born to do.’ ‘Carry it’…
New technologies have eliminated the need to run or carry things. We’ve gone from mules and oxen transporting our goods to now shopping carts, suitcases on wheels, and Amazon Prime dropping everything off at our doorstep. “But unlike running, most of us have never redesigned the carry to this day, with the exception of the rucker.”
Scientific evidence supports the benefits of adding rucking to your exercise routine. Study published in the Journal of Strength and Conditioning Research13 Walking with a load has been shown to significantly improve a variety of psychophysical responses. After 10 weeks of this exercise, participants showed notable increases in their maximum squat jump strength, push-ups, sit-ups, and estimated maximum oxygen uptake.
Another study published in the Journal of Clinical Medicine found that weighted walking improved lower extremity strength by 10-11%, stair-climbing time by 9%, and stair-climbing power by 10% in older women aged 65 to 74 years. It appears that it does.14
Being outdoors has many benefits.
Rucking is typically done outdoors, and exercising in nature has many benefits beyond the physical benefits. Studies have shown that outdoor exercise improves memory, reduces stress, and alleviates symptoms of depression.15
Another major benefit of exercising outdoors is exposure to sunlight.16 This stimulates the body’s production of vitamin D, a nutrient essential for bone health, immune function, and overall well-being. However, it is important to approach sun exposure with caution, especially if your diet is high in seed oils (rich in linoleic acid or LA).
These oils migrate to the skin and oxidize when exposed to sunlight, causing inflammation and DNA damage, making you more susceptible to sunburn. If you are on a diet high in LA, you may want to avoid intense sunlight exposure until you have reduced your seed oil intake for 4 to 6 months. As you reduce your LA intake, you can slowly increase your outdoor time so you can safely enjoy more than an hour during peak sunlight.
Start looking
Getting started with rucking is relatively simple, but there are some key considerations to do it safely and effectively. The first step is choosing the right backpack.
Although you can technically use any backpack, it’s best to choose one with wide, padded shoulder and waist straps to evenly distribute weight and reduce movement. “Don’t put weight on your strap bag,” advises Smith. “Most straps are not built to support 10, 20 pounds or more, and a thin strap will actually tear your shoulder.”17
Make sure the backpack fits snugly on your back and distributes the weight so it doesn’t fall off your shoulders. The back panel also adds to your comfort. Once you have the right backpack, the next step is to choose how much weight you want to carry. For beginners, we recommend starting light with 10 pounds. This allows your body to adapt and reduces your risk of injury.
As you feel more comfortable and your strength improves, you can gradually increase the weight. Common items used for weighing include specially designed backpacks, sandbags, and everyday items such as books or water bottles. It is important to pack your backpack correctly. Heavier items should be placed high up in the pack, near your shoulder blades, and close to your back. This position maintains your center of gravity and reduces strain on your lower back.
If you use loose items due to their weight, it is important to secure them so they do not move while walking. Take the time to properly adjust your backpack before you set off. The straps should be tightened so that the pack is at back level and the weight should be on your upper back rather than pulling down on your shoulders. If you don’t want to worry about choosing the right backpack and weight, consider investing in a backpack made specifically for rucking.
It is important to maintain good posture when rucking. Keep your head up, shoulders back, and core engaged. This effectively distributes body weight and reduces the risk of strain or injury. You may also need to make some adjustments to your walking technique compared to unweighted walking. Short and frequent steps, rather than long strides, place additional stress on your knees and lower back.
Start with shorter distances and gradually increase them. A good starting point is doing lucky exercises for 15 to 20 minutes, but you can increase the exercise time over time as your fitness improves. Pay attention to your body and don’t overwork yourself. It’s normal to feel a little tired, but sharp pain or discomfort is a sign to stop and reevaluate your technique or weight.18
Important considerations when looking
To perform rucking safely, Smith suggests keeping these essential guidelines in mind:19
Walk before you play — Don’t jump into rucking without first establishing a solid walking routine. If you’re new to exercise or haven’t been active in a while, start by walking for 30 minutes every day. After about a month, as walking becomes easier, gradually increase the weight or increase the distance and speed. |
Start with a weighted vest — If you can’t afford one yet, start with a weighted vest. Once you feel comfortable, switch to military gear. This is especially true if you plan to join the military. |
Progress gradually — Regardless of your starting point, aim to gain 5 to 10 pounds every few weeks. This gradual progression improves your strength without putting any strain on your body. |
Build lower body strength — Having strong legs, hips, lower back, and upper body is ideal, especially if you plan to support 25-40% of your body weight. Build the strength you need before rucking by incorporating strength exercises like deadlifts, squats, and lunges into your routine. |
Don’t bullshit every day — Unlike walking, which can be done every day without strain, rucking should not be done every day. Similar to your heavy lifting days, limit your luck to two sessions per week. In fact, people preparing for military programs often struggle to build bridges every week. |
Take care of your feet — Foot care is important for comfortable rucking. To build resilience, start by strengthening your muscles by walking barefoot on the sand. Choose the right shoes. Choose boots or shoes that fit well to provide adequate support and prevent blisters and discomfort. For added comfort and stability, try using tight-fitting inserts. Wearing two pairs of socks also reduces friction and moisture build-up. Always monitor your feet carefully, especially if they are wet, and resolve any problems immediately to prevent injury. |
Be patient and trust the process. Proper preparation for looking takes time. If you’re new to rucking, start gradually, especially if you haven’t built a solid foundation in strength training. Longer, trickier backpacks can take months or even a year to handle safely. Proceed logically and don’t push yourself too hard too quickly. It is not advisable to attempt a 10-mile run on your first day. |
Understand that rucking is difficult — Don’t underestimate how difficult rucking can be. Practice regularly to build your skills and endurance, and be prepared to invest a significant amount of time each week in your fortune progression. |
Additional safety tips to keep in mind
Whether you’re new to rucking or a seasoned enthusiast, the following guidelines will help you enjoy safer and more effective rucking sessions.20
• Stay well hydrated — Stay well hydrated before, during and after your lucky day. Carry water with you and sip regularly to prevent dehydration, especially on hot days.
• Warm up and cool down — Always start with a warm-up to prepare your muscles and joints for exercise. After rucking, perform a cool-down routine that includes stretching to aid recovery and prevent stiffness.
• Route planning — Choose a safe and manageable route, especially if you’re just starting out. Avoid isolated areas or difficult terrain until you gain more experience and confidence. Consider hanging out with a partner or group. Not only does this add a social element to the activity, but it also adds an extra layer of safety.
• Be aware of your surroundings. — This is especially important if you are racing in urban areas or on trails. The added weight can affect your balance and reaction time, so it’s important to watch out for hazards like uneven terrain or traffic.
