Unlocking the Benefits of Rucking: A Guide to Weighted Walking and Hiking
Rucking, a term derived from “ruck marching,” has gained popularity in recent years as a versatile and effective form of exercise. It involves walking or hiking with a weighted pack, providing a range of physical and mental benefits. In this article, we’ll explore the advantages of rucking, how to do it safely and effectively, and the gear options available.
Benefits of Rucking:
1. Strengthens Muscles and Bones:
Rucking engages multiple muscle groups, including the legs, core, and upper body, as you carry the weight of the pack. This helps to improve muscle endurance and bone density over time.
2. Cardiovascular Fitness:
Walking with a weighted pack increases heart rate and oxygen consumption, providing a cardiovascular workout similar to brisk walking or jogging. It improves cardiovascular health and endurance.
3. Calorie Burn and Weight Loss:
Rucking burns more calories compared to traditional walking, making it an efficient way to aid in weight loss and weight management goals.
4. Improved Posture and Balance:
Carrying a weighted pack encourages proper posture and balance, as your body adjusts to the additional load.
5. Mental Well-being:
Spending time outdoors and engaging in physical activity has been linked to reduced stress, improved mood, and increased mental clarity. Rucking offers these benefits while providing a sense of accomplishment.
How to Ruck:
1. Start Slow:
Begin with a light load and gradually increase the weight as your strength and endurance improve.
2. Maintain Proper Form:
Keep your back straight, shoulders back, and engage your core muscles to support the weight of the pack. Take short, controlled steps to prevent strain.
3. Stay Hydrated and Fuelled:
Bring water and snacks to stay hydrated and maintain energy levels during your ruck.
4. Choose Appropriate Terrain:
Start on flat, even surfaces before progressing to more challenging terrain. Pay attention to your surroundings and be mindful of obstacles.
Gear Options:
1. Backpacks:
Look for a durable backpack with padded straps and adjustable waist and chest straps for stability. Choose a size appropriate for your needs, with compartments to distribute weight evenly.
2. Weighted Vests:
Weighted vests are another option for rucking, providing a convenient way to add resistance without the need for a backpack. Look for vests with adjustable weight options and a snug fit for comfort during movement.
3. Footwear:
Invest in a sturdy pair of hiking boots or trail shoes with good ankle support and traction for varying terrain.
Conclusion:
Rucking offers a host of physical and mental benefits, making it an ideal addition to any fitness routine. Whether you’re looking to improve strength, endurance, or simply enjoy the great outdoors, rucking with a weighted pack provides a challenging yet rewarding experience. With the right gear and approach, anyone can reap the rewards of this versatile form of exercise.
Sources:
- National Center for Biotechnology Information: “Comparison of Energy Expenditure and Heart Rate Responses Between Three Modes of Walking in Older Adults”
- Harvard Health Publishing: “The mental health benefits of exercise”
- American Council on Exercise: “3 Simple Tips to Perfect Your Rucking Form”
- REI Co-op: “How to Choose Hiking Boots”
At Prairie Guardians, we raise funds for the prairie strips by running a season long competition. Contestants will be sponsoring a parcel of land in the prairie strips. For the competition, the contestants will be doing activities to earn points during the competition season. The person with the most points at the end of the season will win the grand prize. For the first competition, we will give away an all expenses paid trip to XCaret Resort in Mexico
Find a trail near you to go rucking on with our US trail map viewer