Rucking: A Complete Guide for Beginners

Rucking: A Complete Guide for Beginners

Rucking: A Complete Guide for Beginners

Rucking, also known as ruck marching, is a fitness activity that involves walking or hiking while carrying a weighted backpack. It is a low-impact exercise that can be enjoyed by people of all fitness levels.

 

 

Benefits of Rucking

Rucking offers a variety of benefits, including:

  • Improved cardiovascular health: Rucking is an excellent way to improve your cardiovascular health. It elevates your heart rate and gets your blood pumping, which can help to strengthen your heart and lungs.

  • Increased strength: Rucking helps to build strength in your legs, core, and back. The weight of the backpack adds an extra challenge to your workout, which helps to tone your muscles.

  • Enhanced endurance: Rucking can help to improve your endurance. Carrying a backpack while walking or hiking can help you to train your body to work for longer periods of time.

  • Weight loss: Rucking is a great way to burn calories and lose weight. The combination of walking and carrying a weight can help you to burn more calories than you would from walking alone.

  • Reduced stress: Rucking can help to reduce stress levels. The physical activity and fresh air can help to clear your head and improve your mood.

How to Get Started with Rucking

If you are new to rucking, here are a few tips to get you started:

  • Choose the right backpack: You will need a backpack that is designed for rucking. A good rucking backpack will have a comfortable fit and will be able to distribute the weight evenly across your back.
  • Start with a light weight: When you are first starting out, it is important to start with a light weight. You can gradually increase the weight as you get stronger and fitter.
  • Choose the right terrain: Rucking can be done on a variety of terrain, including sidewalks, trails, and hills. Start out on a flat surface and gradually progress to more challenging terrain.
  • Listen to your body: It is important to listen to your body and take breaks when you need them. Don't try to do too much too soon.
  • Hydrate and fuel properly: Make sure to stay hydrated and fueled properly before, during, and after your ruck.

Rucking Workouts

There are a variety of rucking workouts that you can do. Here are a few examples:

  • Time-based ruck: This type of ruck involves walking or hiking for a set amount of time, such as 30 minutes or an hour.
  • Distance-based ruck: This type of ruck involves walking or hiking a set distance, such as 3 miles or 5 miles.
  • Hill ruck: This type of ruck involves walking or hiking up hills.
  • Weighted ruck: This type of ruck involves carrying a heavier weight.

Rucking Safety

Rucking is a safe activity, but there are a few things you can do to stay safe:

  • Warm up and cool down: Make sure to warm up before your ruck and cool down afterwards.
  • Wear proper clothing and footwear: Wear comfortable clothing and shoes that are appropriate for the terrain you will be walking on.
  • Be aware of your surroundings: Be aware of your surroundings and pay attention to traffic.
  • Stay hydrated: Make sure to stay hydrated before, during, and after your ruck.
  • Listen to your body: If you feel any pain, stop and rest.

Rucking is a great way to get in shape and improve your overall health. It is a fun and challenging activity that can be enjoyed by people of all fitness levels.

Additional Tips

  • Find a rucking buddy: Rucking with a friend can make it more fun and motivating.
  • Join a rucking club: There are many rucking clubs that offer group workouts and events.
  • Sign up for a rucking challenge: There are many rucking challenges that can help you to stay motivated and reach your fitness goals.

Rucking is a great way to take your fitness to the next level. With so many benefits and so many ways to get started, there is no reason not to give it a try.

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