Rucking Workout: A Complete Guide to This Military Exercise

Hiking is an excellent exercise if you enjoy light cardio and nature walks. How can you elevate this workout routine? Use the military as inspiration and try a rucking workout. While challenging, it is a beneficial regimen for getting fit outdoors. Your sore muscles pay off with a more muscular body later. Here’s everything you need to know about rucking. 

What Is the Rucking Workout?

Rucking includes running or walking while wearing a weighted backpack. Your bag could carry a plate, a dumbbell or another object inside to add weight. Regardless, resistance is the goal because you want to make running and walking more challenging. Rucking is tough but builds strength and resilience — two qualities necessary in the armed forces. 

If you’ve been around military members, you may have heard them discuss rucking. This exercise is commonplace for troops to build their stamina, considering how heavy their belongings are when deployed. Imagine carrying a backpack full of critical gadgets around while searching for safety. A rucking workout routine pays off when you’re running from danger. 

Rucking is something you might do in the U.S. Army, but its origins go back thousands of years. Consider Ötzi the Iceman, a body found in the Alps 30 years ago. Scientists found Ötzi carried a bag with weapons and gear on his travels, setting up the early versions of backpacking. While a workout likely wasn’t on Ötzi’s mind, you can use him as inspiration for your rucking experience. 

What Should You Know Before Rucking? 

Before your first rucking workout, preparing with gear to protect your body is smart. Here are three things you should know. 

Backpack Type

First, you must consider the type of backpack you use for rucking. Your school bag might only hold in the short term, so you should invest in a solid one made for the outdoors. An outdoor-oriented backpack also helps if bad weather arrives. 

A traditional hiking backpack between 10 and 30 liters should be enough for your first rucking workout. You don’t need anything fancy for your trip because this exercise is relatively simple. After all, a bag with weight will get the job done.  

Weight 

The next step is to consider how much weight you should put in your backpack. Base this determination on your fitness level because you don’t want to strain yourself. If unsure, start with a low weight and build over time. 

Then, determine what type of weight you want in your backpack. Weight plates are a solid idea because they’re easy to transport in your vehicle and bag. If you don’t have weights, insert dense and heavy objects to make the sack heavier. 

Shoes

While the backpack gets more attention, your shoes are still critical when rucking. Footwear supports your back and spine when walking and running, so the extra cushion is necessary for this exercise. Research shows about 28% of American adults have chronic lower back pain, so watch your back before a rucking workout. 

Your old sneakers might not be enough when rucking, so find shoes suitable for the terrain you traverse. An off-road workout may require boots or other sturdy footwear for maximum traction. After all, unpaved roads are what troops must navigate when deployed.

Posture

Rucking is challenging for a reason, and the difficulty should strengthen your body. However, the exercise can negatively affect your back and spine if you have poor posture. If you’re new to rucking, the lousy form may present itself on your first attempt. Therefore, the exercise could lead to slumping and undue stress for your neck and back.

Fix your posture by slowly starting your rucking workout. Don’t begin the exercise with a full sprint because you could harm your body. Square your shoulders and keep your head and back straight as you progress. Your body will thank you later for your consideration. 

Where Can You Get a Great Rucking Workout?

Rucking has become a widespread exercise because of its flexibility. You can put on a backpack and go nearly anywhere. That said, some locations are more conducive than others. Here are three places to make the most of your rucking workout. 

Neighborhood

The easiest way to ruck is to get up and walk around the neighborhood. Put on your weighted backpack and walk or run your usual route, ensuring safety and familiarity. While the weight makes a difference, you’ll make the walk go by faster and focus less on the resistance.

Alternatively, you could use the rucking workout to find new experiences in your city. Bring your weighted backpack when attending a local festival or working out with a new group. You may think you know your town, but you never know what hidden gems are there. 

Hiking Trails

If city living isn’t your thing, you can head to the countryside for excellent rucking. Hiking trails add an intriguing challenge to your workout because of the uneven terrain and wildlife sightings. The weight makes running and walking harder, so avoid the parks with dangerous animals. 

Start your rucking adventures on easy trails, then work up to the complex courses. For example, you can find easy trails sprinkled around the Northeast while running with a weighted backpack. The Step Falls Trail is only a mile long and one of Maine’s best trails for nature lovers. 

Walking Track

Tracking your progress is easier with a GPS watch or a tracking app. However, this technology isn’t always readily available. Find a local walking track if you want a better idea of how far you’ve run. These facilities have a specific distance, such as a quarter mile, making them easier to track.  

Your local walking tracks may be at a high school or a park with recreational facilities. If they have bleachers, take advantage of the extra challenge. Run up and down these steps to practice coordination and build your strength further. While challenging, it’s worth it for your body.  

Treadmill

Rucking typically occurs outdoors because it mimics the workout a military member might do. However, outdoor conditions might not suit this exercise if the weather becomes dangerous. The last thing you want is to feel stuck outdoors when a sudden thunderstorm appears. 

If weather is a liability, take your rucking regimen indoors for a treadmill workout. This controlled environment is worthwhile for rucking enthusiasts because you can still walk or run. Modern treadmills let you adjust the incline to make the exercise more challenging than an everyday stroll.

Getting a Rucking Workout for Increased Strength

Walking or jogging a few miles down the road might not sound difficult. However, rucking makes the job much harder with weight on your shoulders. This regimen has military origins and has entered the fitness world with civilian gear. Try the exercise and see if it affects your fitness levels.