Rucking – march forward for your health!

What is rucking?

In the simplest terms, rucking is walking with an extra load. It originated from military training, where soldiers had to cover long distances with full equipment on their backs. The name rucking itself comes from the English word “rucksack” – meaning “backpack”.

Almost everyone has practised rucking before – we carried backpacks on our way to school and during hiking trips. Nowadays, however, we’re increasingly opting for quick commutes instead of hiking. We drive the children to school in SUVs and get around town on electric scooters. As a result, we lack the strength to tackle the simplest mountain trails in the Tatras.

The growing popularity of rucking is encouraging – it shows that it’s worth returning to walking trips. If we don’t want to miss out on this good, fashionable and healthy trend, it’s high time to pack a backpack and hit the road. March forward for your health!

Why rucking?

The strength of rucking lies in its accessibility and flexibility. Anyone can go for a walk with a backpack – regardless of age or fitness level. This activity is possible almost anywhere – from city streets to remote, wild corners far from civilisation. It doesn’t require specialised equipment – just a backpack and comfortable footwear. Rucking can be incorporated into daily commutes to school or work, walks with the dog in the park, and more demanding mountain hikes. It's a great way to introduce more exercise into your daily routine.

The most important thing is simply walking – but where, how intensively, and for how long? It depends on our willingness and ability. For most of us, rucking won’t be an extreme, strenuous march against the clock, but an ordinary walk with added weight. Carrying a heavy backpack will help us achieve more health benefits. The key objectives of rucking are:

• Improved cardiorespiratory fitness – we take care of the heart and circulatory system, enhancing overall fitness levels.
• Strengthening of muscles and improvement of posture – we engage the muscles responsible for movement and correct posture, counteracting the effects of a sedentary lifestyle.
• Calorie burning – by walking with added weight, we expend more energy than during a regular walk, which allows us to reduce body weight more quickly.
• Enhanced physical and mental resilience – outdoor physical activity reduces the risk of illness, and long walks improve our ability to adapt to exertion – including mental challenges, such as changing conditions.
• Stress reduction and improved wellbeing – in addition to the endorphins released during exercise, we enjoy the benefits of being in contact with nature.

It’s worth mentioning that rucking is a low-intensity activity, which translates into a minimal risk of injury. This makes it an excellent choice for people who are new to exercise or returning to activity after a long break. Parameters such as load, distance, and walking time can be easily adjusted to individual needs and preferences. If we struggle with sportcrastination and keep putting off activity for an indefinite tomorrow, rucking can be a great way to break down barriers and motivate ourselves to take action.

What is needed to get started?

Basic equipment includes comfortable shoes and a backpack. Choosing the right footwear for rucking is based primarily on wearing comfort. The most important thing is that the shoe fits the foot well and provides adequate support and cushioning. It should also be suited to the terrain where we will be walking – depending on whether it’s city streets, forest paths, or rocky mountain trails. We can choose from various types of footwear – from basic running shoes to more specialised trekking boots. A good solution is to visit a physical sports footwear store, where you can try on different models and compare them in person.

We approach the choice of a backpack in a similar way – comfort is the priority. Fortunately, the days of school satchels with straps cutting into the shoulders are long behind us. In outdoor stores, we can easily find models suited to height and body shape, offering many adjustment options. Although specialised backpacks designed for rucking are available, they don’t have to be the first choice. It’s worth choosing a high-quality hiking backpack equipped with a hip belt and a chest strap, which will ensure an even distribution of the load. As with footwear, we recommend visiting a physical store, where you won’t only have the opportunity to fit the backpack precisely but also to test it with a load.

Anything we can pack into a backpack can serve as rucking weight. Anything that can be easily weighed and arranged so that the weight is evenly distributed on the back and the load remains stable. Protruding elements rubbing against the back can be irritating, cause discomfort, and discourage training. Alternatively, you may consider using special weight plates designed for rucking and other sports.

Essentially, rucking doesn’t require special sportswear – if we feel comfortable in certain clothing while walking, it’ll most likely be suitable for walking with a backpack as well. However, appropriate clothing will be key on longer walks, especially in hot weather. We recommend sports or outdoor clothing made of technical materials to ensure thermal comfort and protect against chafing. Avoid cotton – it absorbs sweat like a sponge and stays wet for a long time.

What are the first steps in rucking?

Rucking is similar to other forms of physical activity – at the beginning, much depends on individual abilities. For the regular exerciser, a longer weighted walk will be a light cardio session between more intense workouts. In contrast, a beginner or returning to activity needs time to adapt to the effort – so loads will be lower, distances shorter and walking pace slower.

The first walks can start at 1 to 2 kilometres and last 20-30 minutes. Such a distance is enough to get the heart rate up and mobilise the body to exert itself. Regularity is more important, which is why three walks per week will be a sensible solution. It’s important to listen to your body and gradually increase both the frequency and the walking distance – according to your own needs and the time required for recovery. The principle of “cutting one’s coat according to one’s cloth” also applies to the load. Those who feel up to it may add a backpack weighing between 10 and 15% of their body weight to the walk. Beginners should start with a backpack weighing 3-5 kilograms and gradually increase the weight over time.

Let's not forget the basics of rucking:

1. Rucking will be healthier and safer if we do a light warm-up and muscle stretching.
2. It’ll help burn more body fat if we take care of a balanced diet.
3. It’ll strengthen the muscles if we remember the correct technique – keeping the back straight, the shoulders slightly pulled back, and the eyes directed towards the horizon.
4. It’ll be less tiring if we have a healthy snack and an adequate amount of fluids at hand.
5. It’ll be more enjoyable if we walk in good company – which is why it’s worth inviting loved ones to join the walks.

Every walk can be a rucking session. However, rucking is actually the ticket to the wonderful world of hiking! All it takes is putting on your shoes and packing a backpack to discover that through active recreation you can go really far, explore beautiful places, and meet people who share the passion for walking together!

^References:

1. ^{Wills J. A., Saxby D. J., Load-Carriage Conditioning Elicits Task-Specific Physical and Psychophysical Improvements in Males, Journal of Strength and Conditioning Research, 2019.}
2. ^{Faghy M. A., Shey R-J, Armstrong N. C. D., Physiological impact of load carriage exercise: Current understanding and future research directions, Physiological Reports, 2022.}
3. ^{https://gazetakrakowska.pl/z-kondycja-dzieci-jest-fatalnie-nie-sa-w-stanie-przejsc-nawet-plaska-dolina-koscieliska-na-pomoc-musi-wyruszac-topr/ar/c1p2-27611521}
4. ^{https://health.clevelandclinic.org/what-is-rucking}
5. ^{https://www.goruck.com/}