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Rucking: The Low-Impact, High-Intensity Workout You Can Do Anywhere
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Published in Health and Fitness on Wednesday, November 19th 2025 at 12:08 GMT by Men's Health- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
Rucking: The Simple, Effective, and Fun Way to Supercharge Your Fitness Routine
If you’re looking for a low‑impact yet surprisingly intense way to torch calories, build strength, and keep your body moving, rucking might be the perfect addition to your workout arsenal. The Men’s Health guide to rucking breaks down everything you need to know—from the basics of what rucking is, to gear choices, training plans, and safety tips—so you can hit the trail (or the sidewalk) with confidence and results.
What Exactly Is Rucking?
At its core, rucking is simply walking while carrying a weighted pack. The term originated in the military, where soldiers carried gear on long marches to build endurance and functional strength. In the civilian world, the practice has exploded in popularity thanks to its accessibility: all you need is a backpack and a weight source, and you’re ready to go.
Unlike running or high‑intensity interval training (HIIT), rucking is inherently low‑impact. The added weight forces your body to work harder with each step, so you get a powerful cardiovascular and strength workout without the joint stress associated with pounding the pavement. Over time, the extra load improves your muscular endurance, bone density, and even your mental resilience.
Why Rucking Is a Game‑Changer for Your Health
The Men's Health article highlights several science‑backed benefits that make rucking stand out in the crowded fitness landscape:
| Benefit | How Rucking Delivers It |
|---|---|
| Calorie burn & fat loss | The added weight ramps up energy expenditure per mile, enabling you to torch more calories than a regular walk or jog. |
| Cardiovascular health | Rucking elevates heart rate without pounding the joints, providing a gentler alternative to cardio‑intensive workouts. |
| Core & posterior chain strengthening | Holding a pack engages the lower back, glutes, and core, fostering better posture and stability. |
| Joint protection | Because the motion is slow and deliberate, the knees, ankles, and hips are less likely to suffer overuse injuries. |
| Mental toughness | Carrying a load over distance builds perseverance and a “can‑do” mindset. |
Researchers have shown that rucking can produce a similar metabolic response to moderate‑intensity aerobic training—while also delivering strength gains in a single movement. For busy people, that means getting two workouts in one: cardio plus strength.
Gear Up: What You Need to Get Started
While you can start rucking with any backpack, the Men’s Health guide recommends a few key pieces of equipment to optimize safety and comfort:
A supportive pack
- Shoulder‑strap style: Traditional canvas or nylon packs that distribute weight across the shoulders.
- Back‑rig style: Low‑profile packs that hug the spine, often used by hikers and military personnel.
- Weight placement: Place the heaviest items close to your spine to reduce shoulder strain.Weight material
- Sandbags: Lightweight and easy to adjust.
- Weighted vests: Offer even distribution but add a front‑load burden.
- DIY solutions: Old books, water bottles, or a filled backpack can serve as makeshift weights.Footwear
- Cross‑training shoes: Provide a mix of cushioning and stability.
- Hiking boots: Ideal if you plan to tackle uneven terrain.
- Avoid sneakers: They often lack the arch support and ankle protection needed for carrying load.Optional extras
- Water bottle or hydration pack to stay hydrated.
- Reflective gear if you’ll be walking in low‑light conditions.
- Gloves to protect your hands from the strap friction.
The article also links to a “Rucking Gear Guide” that compares different pack styles and explains how to pack for optimal balance.
How to Build a Rucking Routine
For beginners, the guide recommends starting small and gradually increasing the load and distance. Below is a simplified 6‑week progression that balances volume and intensity:
| Week | Distance (miles) | Load (lbs) | Notes |
|---|---|---|---|
| 1 | 2 | 10 | Warm‑up, 10‑minute walk |
| 2 | 3 | 12 | Add a 5‑minute cooldown |
| 3 | 3 | 15 | Keep cadence steady |
| 4 | 4 | 15 | Start incorporating hills |
| 5 | 4 | 18 | Add 1‑minute intervals at a faster pace |
| 6 | 5 | 20 | End with a 5‑minute walk‑down |
The article notes that you don’t need to stick to a strict schedule; the key is consistency. Aim for at least 2–3 ruck sessions per week, varying terrain and load to keep the stimulus fresh.
Safety and Technique: Do It Right
Rucking is safe when done correctly, but the guide stresses a few essential habits:
- Posture: Keep your shoulders relaxed but back, your chest open, and your core engaged. Avoid hunching forward to compensate for the weight.
- Stride: Walk at a natural pace; you don’t need to sprint. Shorter, controlled steps help prevent overuse injuries.
- Footwear: Make sure shoes fit snugly. Replace them after 50–70 miles of rucking, as wear can reduce support.
- Warm‑up & Cool‑down: Begin with a 5‑minute walk and end with gentle stretching, especially for the hips and lower back.
- Hydration: Carry enough water for the duration; dehydration can worsen fatigue and strain.
- Progression: Add weight in 5‑lb increments and no more than one extra mile per week.
The guide also links to a “Rucking Safety Checklist” that covers gear inspection, terrain assessment, and emergency communication—a useful resource for anyone planning longer or more challenging routes.
Rucking in Context: How It Fits Into a Bigger Fitness Plan
The article emphasizes that rucking is most effective when combined with complementary training modalities. For instance:
- Strength training: Pair rucking with body‑weight or resistance‑band workouts to target major muscle groups not heavily engaged during a weighted walk.
- Flexibility work: Incorporate yoga or dynamic stretching to maintain joint mobility and reduce soreness.
- Rest days: Allow at least one full rest day per week to let muscles recover and adapt.
If you’re preparing for a hiking trip, a marathon, or simply wanting to improve overall endurance, rucking can be a versatile addition to your routine. Even casual ruckers have reported increased confidence and a noticeable reduction in “stiffness” after just a few weeks.
Final Thoughts
The Men’s Health guide to rucking makes a compelling case for why this simple activity deserves a spot in your fitness routine. It’s inexpensive, accessible, and highly effective—a true “one‑stop” workout that delivers both cardio and strength benefits. Whether you’re a seasoned athlete or a complete beginner, the progressive plan, gear tips, and safety guidelines provide a solid framework to start rucking confidently.
Ready to lace up and load up? Grab a backpack, fill it with some weight, and hit the trail. Your body (and mind) will thank you for a workout that’s as challenging as it is enjoyable.
Read the Full Men's Health Article at:
[ https://www.menshealth.com/fitness/a69462842/guide-to-rucking/ ]
