Getting Started with Rucking: A Beginner’s Guide
What is Rucking?
Rucking is a simple yet effective exercise that combines walking or hiking with carrying a weighted backpack. It’s derived from the military term “rucksack,” which means backpack. Rucking offers a full-body workout that builds strength, endurance, and cardiovascular health, all while being low-impact on your joints.
Benefits of Rucking
- Improved Cardiovascular Health: Walking with weight elevates your heart rate, providing excellent cardiovascular benefits.
- Strength Building: Carrying a weighted pack strengthens your back, shoulders, and legs.
- Burns More Calories: Adding weight increases the intensity, leading to more calories burned compared to regular walking.
- Low Impact: Unlike running, rucking is easier on the joints, making it suitable for all fitness levels.
Getting Started with Rucking
1. Choose the Right Rucksack
Selecting the right rucksack is crucial. We recommend starting with high-quality packs from GORUCK or WildGym. These packs are designed for durability, comfort, and functionality, ensuring they withstand the rigors of rucking.
2. Start with the Right Weight
As a beginner, start with a manageable weight. Aim for 10-15% of your body weight. Gradually increase the weight as your strength and endurance improve.
3. Good Performance Shorts
Comfort and mobility are key when rucking. Invest in a pair of high-quality performance shorts. The Rover Shorts from Rambler are an excellent choice. These hybrid shorts offer 4-way stretch, quick-dry fabric, and water resistance, making them perfect for any terrain and weather conditions.
4. Wear Proper Footwear
Your feet will bear the brunt of the load, so it's essential to wear sturdy, comfortable footwear. Look for shoes or boots with good arch support, cushioning, and a durable sole to handle various surfaces.
5. Plan Your Route
Start with a manageable distance. Beginners should aim for 2-3 miles on flat terrain. Gradually increase the distance and incorporate more challenging routes as you build stamina.
6. Maintain Proper Posture
Ensure your backpack is adjusted correctly with the weight centered. Keep your back straight, shoulders back, and engage your core muscles. This posture helps prevent injury and ensures an effective workout.
7. Hydrate and Fuel
Carry enough water to stay hydrated, especially on longer rucks. It's also a good idea to have some healthy snacks like nuts, fruits, or energy bars to keep your energy levels up.
8. Consistency is Key
Like any fitness regimen, consistency is crucial. Aim to ruck 2-3 times a week to see significant improvements in your fitness level.
9. Listen to Your Body
Pay attention to how your body feels. If you experience any pain or discomfort, take a break and assess your gear and technique. It’s better to progress slowly and safely.
Conclusion
Rucking is a versatile and effective way to enhance your fitness routine. With the right gear, such as a quality rucksack from GORUCK or WildGym and performance shorts like the Rover Shorts from Rambler, you can enjoy a comfortable and rewarding rucking experience. Start slow, stay consistent, and gradually challenge yourself to reap the full benefits of this fantastic workout.
Happy Rucking!