Rucking, a form of exercise that involves walking with a loaded backpack or rucksack, has its roots in military training.
Rucking’s a common practice among soldiers who carry heavy equipment and supplies on their backs during long marches. However, rucking has gained popularity among civilians and is now widely recognized as an effective way to build strength and endurance. Rucking is for every body type and fitness level.
Rucking is low-impact, putting less stress on joints compared to running or high-impact exercises, and making it an ideal form of training for almost every kind of athlete.
Military-Grade Endurance
Rucking is an excellent way to build endurance and stamina, which are critical in the military. By walking with a loaded backpack, you can improve your cardiovascular fitness and develop the mental toughness needed to push through physical and mental challenges.
Improved Muscle Strength
Rucking is a full-body workout that engages multiple muscle groups, including your legs, back, and core. The added weight of the backpack helps challenge your muscles and make them work harder, resulting in improved strength and endurance.
Rucking is also an effective way to burn calories. The added weight and resistance require more energy to move, which means you burn more calories during your workout. A 30-minute ruck with a 20-pound pack can burn up to 300 calories, making it a great way to supplement your weight loss goals.
Reduced Risk of Injury
Unlike high-impact exercises like running or jumping, rucking puts less stress on your joints. This makes it an ideal workout for people who are prone to injury or who are recovering from an injury. Rucking is also an excellent cardiovascular exercise that can help improve your heart health by increasing your heart rate and improving your blood flow, which can help lower your risk of heart disease and stroke.
Another physical benefit of rucking is that it can improve your posture and balance. As you walk with the added weight, you engage your core and back muscles. This is particularly beneficial if who spend long hours sitting at a desk or have poor posture due to previous injuries.
Mental Toughness
Rucking is not just a physical workout; it also requires mental toughness. Carrying a heavy backpack for an extended period can be challenging, but it can also help build mental resilience and perseverance.
Mental toughness is a critical aspect of military training and operations and is just as useful in civilian life. Having mental toughness is a practical trait in the regular world to help cope with stress, setbacks, and challenges in work, relationships, and personal development. Mental toughness enables you to maintain focus, stay resilient, and adapt to changing situations.
Teamwork and Camaraderie
Rucking is often done in groups, which can help build teamwork and camaraderie. This is especially true in the military, where soldiers rely on each other to complete missions and achieve objectives.
When you feel like you're am part of a team, it motivates you to work harder and communicate more openly with your group. Comradery also helps us cope with challenges and stressful situations, and we can support each other through rough moments.
How do I get started?
To get started with rucking, all you need is a backpack or rucksack, some weight, and a good pair of walking shoes. Start with a lighter weight and gradually increase the weight and distance as you build your strength and endurance.
If you're looking to take your rucking game to the next level, consider joining PATHFINDER, the ultimate 12-week online-based, self-paced ruck training program. PATHFINDER provides the support and guidance you need to achieve your fitness goals, with a unique blend of Challenges, workouts, and mileage requirements inspired by military training. Join PATHFINDER today and take your ruck training to the next level!