RUCK•ING [VERB] carrying a weighted pack on your back. It implies action, energy, and purpose.
Rucking is easy: grab a pack, add some weight and water, get a bunch of friends together, and go for a walk. Ruck in parks. Ruck up mountains. Ruck in cities.
But why?
1. Rucking is incredible for building baseline endurance. Rucking is easier on the joints than running, and you can easily increase the intensity as you get better: add more weight.
2. Rucking can be social and gets you outdoors. Sunshine and friends go together well. Get off the treadmill.
3. Rucking is good for your back. Counter-intuitive, right? How does adding weight make your back healthier? It’s important to start with moderate weight – 10-15# is a great place to start. The added weight provides a gentle load to your abs and back stabilizing muscles, and as you walk, and the weight shifts slightly, your muscles have to react dynamically – just as we want them to do during day-to-day life tasks.
What gear do I need?
- Shoes or boots. Light-weight trail shoes can work well. If you’re on a very steep or uneven surface, mid-weight hiking boots may be ideal. I love my Salomon Forces Quest 4D boots.
- A pack. A well-made pack will hold the weight high on your back, and ride stably on your shoulders. The GORUCK GR1 is the standard for a reason – designed by a Green Beret, and built for rucking, with a lifetime warranty.
- Weight. Masonry bricks from Home Depot are cheap and easy to acquire. Wrap them individually in bubble wrap and duct tape to protect your ruck, and the load them up – roughly 5# each. Start with 2 or 3, and work your way up to 6-8.
- Water. A water bladder that allows you to drink without taking your ruck off, and keeping your hands free, is ideal.