Introduction
Rucking, a term that might sound unfamiliar to many, is a fitness trend that’s gaining traction for its simplicity and effectiveness. In this blog, we’ll explore the basics of rucking, its benefits, and why it might just be the workout routine you’ve been searching for.
What is Rucking?
Rucking is essentially walking with a loaded backpack, also known as a rucksack. It’s a straightforward yet powerful exercise that has its roots in military training. The concept is simple – load up a backpack with weight, strap it on, and start walking. This deceptively simple activity can provide a full-body workout with numerous health benefits.
Benefits of Rucking
- Accessible to Everyone: Rucking is inclusive and doesn’t require expensive equipment or a gym membership. All you need is a sturdy backpack and some weight to get started.
- Burns Calories: Walking with added weight increases the intensity of the exercise, leading to more calories burned compared to regular walking. It’s an effective way to support weight loss goals.
- Builds Strength: Rucking engages various muscle groups, including your legs, back, and core. The added resistance helps build strength and endurance over time. If you are keen to improve your strength and have greater confidence in your body take a look at this program.
- Low Impact: Unlike high-impact activities, rucking is gentle on the joints, making it suitable for individuals of all fitness levels and ages.
- Outdoor Adventure: Rucking provides an excellent excuse to explore the great outdoors. Whether you’re navigating city streets or hiking scenic trails, rucking adds an adventurous element to your workout routine.
Getting Started with Rucking
- Choose the Right Backpack: Opt for a sturdy backpack with padded shoulder straps and a hip belt for added comfort. Make sure it’s large enough to carry the desired amount of weight.
- Selecting Weight: Beginners should start with a lighter load, around 5-10 kg or 10-20 pounds, and gradually increase as they become more accustomed to the activity.
- Proper Form: Maintain good posture while rucking. Keep your back straight, shoulders back, and head up. Start with shorter distances and gradually increase as your fitness level improves. If you are keen to improve your strength and have greater confidence in your body take a look at this program.
- Footwear: Invest in a pair of comfortable, supportive shoes suitable for walking long distances. Proper footwear is crucial for preventing discomfort and injuries. See my blog on common rucking injuries here.
Conclusion
Rucking is more than just a fitness trend; it’s a practical and accessible way to stay active and healthy. Whether you’re a fitness enthusiast looking to spice up your routine or someone seeking a simple yet effective exercise, give rucking a try. It’s a workout that not only benefits your physical health but also allows you to connect with nature and enjoy the journey towards a fitter, healthier you. Thank you for reading, and happy rucking!
Take care, Helen
Helen Manders BSc (Hons) MCSP HCPC
