Unlock the Benefits of Rucking: A Complete Guide to Enhancing Fitness and Mental Resilience

Have you heard about the benefits of rucking? When we think about living peacefully in nature, we really think about living in nature utilizing our civilization’s tools. Real nature is a harsh and merciless place where creatures keep dying horrible deaths of cold, starvation, being diseased, and being killed. Not a happy place. If you were left naked without any tools in the middle of Alaska, a desert, or a jungle, you wouldn’t fare well. When we talk about getting back to nature, we don’t really mean it. We are just saying that we want to bring a bit of quietness and green into our lives. But we can do so much more. We were born to do so much more to survive. We were born to run.

The Tarahumara Indians from the Copper Canyons region of northwestern Mexico are an example of what humans were built for. Competing against some of the best runners in the world, the ordinary folks of Tarahumara outrun everyone at the Leadville Trail 100 ultramarathon.

They seem to run for fun, and they are really good at it. And they start early and never stop. Small kids keep running up and down the hills in groups as a matter of play. They learn to enjoy running, and since they do it often, they get good at it and enjoy it into adulthood. They have the mindset that they can run until their mind says it is time to stop, not when their body says it is tired.

We Can Carry Things

Not only can we run far, but we can also carry things. No other animal, on their own, can pick up and carry such heavy objects these long distances as we can. We were born not only to run long distances but to carry things . We would hunt our prey to exhaustion for a long distance, kill it, and then carry the heavy load back home. And we do none of these things in our lives today. Maybe with the exception of the military. Soldiers, even today, still carry a heavy load and march long distances.

In fact, studies showed that the need to firmly grip heavy objects and carry them contributed to the evolution of our hands, specifically strengthening our index and middle fingers.

Armies have carried their shields, clubs, spears, guns, and things to survive on their backs for millennia. The Roman legions marched across Europe carrying 10 to 15 kilograms of gear. Today, soldiers in various conflicts around the world would carry up to 40 or 50 kilograms. In The Comfort Crisis , Michael Easter quotes studies that found that in the Crimean War in 1853, infantrymen would carry about 50 pounds or 22 kilograms. In the 21st century, American soldiers would be able to carry 50 pounds of gear to the fight but could carry double on the march.

There is even a term for carrying a heavy rucksack: rucking. Rucking brings us back to our roots when we had to carry heavy objects for long distances in difficult terrain. It is the ultimate endurance exercise. It is cardio and strength training mixed together. Easter notes that a walk with a heavy rucksack can burn two to three times the calories of walking without a load.

What Is Rucking?

Rucking is essentially walking while carrying some weight on your back. If you were ever wearing a backpack (or rucksack) while hiking in the mountains, you were doing exactly that. Urban hiking with carrying a rucksack is then called rucking. In fact, many of us walked to school as kids carrying heavy backpacks with books. We were rucking. It is a pity that we are forgetting it nowadays and are finding ways to avoid carrying anything anywhere.

Rucking is more efficient in building muscle and strength than mere walking. The rucksack pulls your shoulders back and helps you maintain a proper posture. It builds muscle in the back (traps, lats), core, abs, legs (quads, hamstrings, calves), glutes, and stabilizer muscle groups.

Rucking finds its roots in military training, where soldiers would carry heavy backpacks (rucksacks) over long distances to build endurance and strength. This practice was crucial for preparing troops for the rigors of combat and carrying essential gear. Transitioning from military to civilian life, rucking has become a favored form of exercise for its simplicity and effectiveness. The growth of rucking clubs and events worldwide signifies its rising popularity among fitness enthusiasts.

The Benefits of Rucking

1. Physical Health Benefits

Rucking improves cardiovascular health, strengthens muscles, and enhances endurance. Unlike running, it provides a lower-impact workout, reducing the risk of joint injuries.

• Cardiovascular Health: Similar to brisk walking or jogging, rucking elevates the heart rate, thus improving cardiovascular health.
• Muscle Strength and Endurance: Carrying a weighted backpack while walking engages multiple muscle groups, particularly in the legs, core, and back, enhancing overall muscular strength and endurance.
• Low-Impact Nature: Rucking is a lower-impact alternative to running, making it a suitable exercise for people seeking to reduce joint strain. Activities like rucking present a lower risk of knee and ankle injuries compared to high-impact sports.

2. Mental Health and Well-being

The mental toughness developed through rucking, along with the benefits of being outdoors, contributes significantly to improved mental health and stress reduction.

• Mental Toughness: Rucking challenges individuals to push beyond their comfort zones, fostering mental resilience. You can develop mental toughness through endurance activities.
• Stress Reduction: The combination of physical exercise and being outdoors significantly reduces stress levels. Research in the Journal of Environmental Planning and Management finds that outdoor exercise is linked to decreased levels of tension, confusion, and anger.
• Cognitive Benefits: Engaging in physical activities can also improve cognitive function , as suggested by a publication in the Journal of Applied Psychology.

3. Community and Social Interaction

Rucking often involves group activities, fostering a sense of community and encouraging social interaction, which is beneficial for overall well-being.

• Building Community: Group rucking activities foster a sense of camaraderie and belonging. Group exercise contributes to social bonding and adherence to fitness routines.
• Encouraging Social Interaction: Participating in rucking clubs or events allows for networking and building friendships, enhancing social well-being. This is supported by research that emphasizes the importance of social interaction in physical activity.

4. Versatility and Accessibility

Rucking is highly accessible. All you need is a backpack and some weight. It can be done anywhere, from urban streets to nature trails, making it a versatile workout option.

• Ease of Access: Rucking requires minimal equipment - a backpack and weight. This simplicity makes it accessible to a wide range of people, regardless of their fitness level or economic status.
• Adaptability: It can be performed in various settings, from urban environments to hiking trails, accommodating different preferences and lifestyles. The American Council on Exercise highlights the adaptability of rucking as a key factor in its inclusiveness and popularity.

How to Get Started with Rucking

1. Choosing the Right Gear

Selecting a comfortable, durable backpack and the appropriate weight is crucial. Start with less than 10% of your body weight and gradually increase as you build strength and endurance.

• Backpack Selection: A comfortable, durable backpack that fits well is essential. The backpack should have adjustable straps to ensure a snug fit and minimize movement during the ruck. Backpack comfort can significantly impact walking mechanics and endurance.
• Weight Selection: Beginners should start with a weight equivalent to less than 10% of their body weight. This weight can be gradually increased as endurance and strength improve. It’s important to use weights that are designed for rucking or evenly distributed items to ensure balance.

2. Proper Technique

Maintaining good posture, distributing the weight evenly in the backpack, and wearing suitable footwear is key to preventing injuries and getting the most out of your ruck.

• Posture: Maintain an upright posture with shoulders back and down. Good posture is important in preventing back injuries during load-bearing activities such as rucking.
• Weight Distribution: Ensure that the weight in the backpack is evenly distributed. This helps maintain balance and reduce the risk of muscle imbalances or strain.
• Footwear: Wear sturdy, comfortable shoes with good grip and support. Proper footwear is vital in preventing foot and ankle injuries during activities like rucking.

3. Planning Your Ruck

Start with shorter distances and lighter weights. Gradually increase both as your fitness improves. Incorporate varied terrain to challenge different muscle groups.

• Starting Point: Begin with shorter distances and lighter weights and gradually increase both as your fitness levels improve.
• Incorporating Variety: Use different routes and terrains to engage various muscle groups and add interest to your rucks. Varied terrain can also improve balance and agility.

4. Safety Considerations

Always prioritize safety by staying hydrated, being aware of your surroundings, and listening to your body to avoid overexertion.

• Hydration: Stay well-hydrated throughout the ruck, especially in warm weather.
• Awareness: Be aware of your surroundings, especially when rucking in unfamiliar areas or during low-light conditions.
• Listening to Your Body: Pay attention to your body’s signals. Avoid overexertion and take breaks as needed.

5. Joining a Rucking Community

Consider joining a rucking group or club. These communities offer support, motivation, and organized events, enhancing the rucking experience.

• Support and Motivation: Rucking groups provide support, motivation, and shared knowledge.
• Organized Events: Many communities organize rucking events, which can be a fun way to challenge yourself and meet like-minded individuals.

6. Incorporating Rucking into a Broader Fitness Regime

Rucking can be combined with other forms of exercise, such as strength training or yoga, for a well-rounded fitness routine.

• Combination with Strength Training: Strength training complements rucking by building the muscle groups used during rucking, particularly in the legs, core, and back. Incorporating strength training can enhance endurance performance and reduce injury risk.
• Pairing with Yoga: Yoga can be an excellent complement to rucking. It helps in improving flexibility, balance, and core strength, which are beneficial for rucking. Yoga is helpful in improving overall physical fitness and reducing muscle stiffness.
• Balancing Cardio and Strength: Rucking provides cardio exercise, while additional strength training ensures a balanced approach to fitness. The combination of aerobic and resistance exercises is desirable for optimal health.

7. Training for Rucking Events

For those interested in competitive rucking, specific training focusing on endurance, strength, and technique is essential.

• Endurance Training: Building endurance is key for rucking events. Gradually increasing the distance and weight carried during training sessions can help achieve this. Progressive overload is essential for improving endurance capacity.
• Strength Focus: Specific strength training targeting the muscles most used in rucking, like the glutes, hamstrings, quads, and core, can enhance performance.
• Technique Improvement: Perfecting rucking technique, including posture, stride, and backpack positioning, can increase efficiency and reduce fatigue. Training guides from experienced ruckers or personal trainers can provide valuable insights.
• Nutrition and Recovery: Proper nutrition and adequate recovery are crucial, especially during intense training periods. A diet rich in proteins, healthy fats, and carbohydrates is important for endurance athletes, along with sufficient rest and recovery strategies.

Putting It All Together

Rucking represents a unique blend of our ancestral heritage and modern fitness innovation. It reconnects us with the primal necessity of movement and burden-bearing that our bodies are inherently designed for while offering a multitude of benefits that span physical health, mental resilience, and social connectivity.

Unlike many fitness trends that come and go, rucking stands out for its simplicity, accessibility, and profound impact on our overall well-being. It’s more than just a workout; it’s a return to the fundamentals of human movement, an embrace of nature’s challenges, and a community-building activity that fosters connections and mutual support.

Whether you’re looking to improve your physical condition, seeking a new mental toughness challenge, or simply wanting to enjoy the outdoors with like-minded individuals, rucking provides a versatile platform to achieve your goals. Rucking not only calls us back to our roots but propels us forward into a healthier, more connected future.

If you want to get a step-by-step manual on how to get into rucking, consider this white paper .

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Originally posted on my blog about management, leadership, communication, coaching, introversion, stoicism, software development, and career The Geeky Leader or follow me on Facebook and Twitter: @GeekyLeader