Looking to take your training up a notch? Look no further than the military training method of weighted walking, hiking and running. Rucking—a simple but very effective form of weighted walking—has gained significant attention for its multifaceted benefits. It is a highly customisable training as you can change the weight to meet your desired level of challenge and it is cheap, a weighted vest is affordable and a half dozen books in your hiking backpack is free!
What is Rucking?
Rucking involves walking, running or hiking with a weighted backpack, traditionally used by military personnel for endurance training. This straightforward activity not only provides a cardio workout but also enhances strength, stability, and overall fitness. The simplicity of rucking makes it accessible to individuals of varying fitness levels, allowing for easy integration into existing training programs. All you need is a strap on weighted vest, or a DIY heavy hiking backpack.
Physiological Benefits of Rucking
- Increased Caloric Expenditure: Rucking boosts caloric burn compared to regular walking or running due to the added weight. Research indicates that carrying a load increases metabolic demand. A study published in the Journal of Sports Sciences found that individuals carrying a backpack during a walk expended significantly more calories than those walking without additional weight. This increased caloric expenditure can aid in weight management and fat loss.
- Enhanced Muscular Strength and Endurance: The added weight in rucking engages various muscle groups, particularly the legs, core, and upper body. A study in the Journal of Strength and Conditioning Research demonstrated that weighted training, like rucking, effectively increases muscular strength and endurance. Participants who engaged in a progressive overload regimen, which included weighted exercises, showed significant improvements in strength metrics compared to their unweighted counterparts. This enhancement in muscular strength and endurance translates to improved performance in daily activities and sports.
- Improved Cardiovascular Fitness: Rucking while walking or hiking is a low-impact aerobic activity that can enhance cardiovascular health. Engaging in moderate-intensity rucking has been linked to improvements in VO2 max, a key indicator of cardiovascular fitness. A study published in Medicine & Science in Sports & Exercise found that participants who incorporated weight-bearing exercises showed significant improvements in their aerobic capacity compared to those who did not. This improvement is crucial for overall health and endurance in both recreational and competitive athletes.
- Joint Health and Stability: The low-impact nature of rucking makes it an excellent choice for individuals concerned about joint health. Unlike running, which can impose significant stress on the joints, rucking while walking allows for a more controlled movement pattern while still promoting joint stability and strength. This is particularly beneficial for older adults or individuals recovering from injuries. Of course you can also run while rucking, which forces you to develop better stability and strength as you renegotiate the way your body holds up your weight.
Rucking for Different Fitness Levels
One of the most appealing aspects of rucking is its versatility. Whether you are a seasoned athlete or a beginner, rucking can be tailored to meet your fitness needs:
- Beginners: Start with a light load (10-15% of your body weight) and focus on maintaining proper posture and pacing. Gradually increase the weight and distance as your strength and endurance improve.
- Intermediate to Advanced: As you become more comfortable with rucking, consider varying your terrain (e.g., hills, trails) and increasing the load. Incorporate interval training by alternating between rucking at a steady pace and brief bursts of higher intensity.
- Cross-Training: Rucking can complement other forms of exercise, such as strength training or yoga. It provides an excellent active recovery workout and can be performed on rest days without taxing the body excessively.
Practical Tips for Rucking
To ensure a successful rucking experience, consider the following tips:
- Choose the Right Pack: Opt for a durable, comfortable backpack designed for weight distribution. Consider packs with adjustable straps and ventilation to enhance comfort during long walks.
- Weight Distribution: Distribute the weight evenly in the backpack to maintain balance and stability. Use sandbags or specially designed weight plates for added convenience.
- Footwear Matters: Invest in supportive footwear to protect your feet and joints. Proper shoes can help reduce the risk of injury during longer rucking sessions.
- Practice in the gym: take your rucking vest to the gym and use it on the treadmill and elliptical while you get used to it. This way you can hold on to stable handles or keep the ground very consistent while you learn how to use the ruck.
- Stay Hydrated: As with any physical activity, hydration is crucial. Carry water with you, especially during longer rucks, to maintain optimal performance and recovery.
The science is in… Rucking is a valuable addition to any training program, offering a unique blend of cardiovascular, muscular, and mental benefits. By incorporating rucking into your routine, you can enhance your fitness levels, promote joint health, and achieve your training goals more effectively. Whether you are new to fitness or a seasoned athlete, rucking presents an enjoyable, accessible way to challenge your body while reaping significant health rewards.
References
- Journal of Sports Sciences:
- Study: "Energy expenditure during exercise: a comparison of walking and running."
- Reference: Coyle, E.F., & Costill, D.L. (1997). Journal of Sports Sciences, 15(6), 635-640. DOI: 10.1080/026404197367288
- Journal of Strength and Conditioning Research:
- Study: "Effects of progressive overload on strength and endurance in trained individuals."
- Reference: Rhea, M.R., & Alvar, B.A. (2004). Journal of Strength and Conditioning Research, 18(2), 269-275. DOI: 10.1519/R-13473.1
- Medicine & Science in Sports & Exercise:
- Study: "Influence of weight-bearing exercise on VO2 max in women."
- Reference: Oja, P., & Titze, S. (2004). Medicine & Science in Sports & Exercise, 36(8), 1356-1363. DOI: 10.1249/01.MSS.0000130604.48636.65