3 weeks Ago
Working out doesn't get much simpler than walking. But if you're ready to level up your walks, rucking is the obvious next step. To put it plainly, "rucking is loaded walking," Robert Linkul, certified strength and conditioning specialist, and a fellow of the National Strength and Conditioning Association, tells TODAY.
com. Starting with a light amount of weight or a , you'll carry that weight on your body while you walk, hike or run on a trail. While any walking is good for you, loaded walking increases the difficulty of the activity, Linkul says, meaning you'll burn more calories than you would with basic walking.
And you'll both build muscle and support bone health in the process, adds Linkul, whose guide on rucking for older adults was recently published in . You don't need any special equipment to give rucking a try, Linkul says, although you'll probably want to invest in some specialized gear if you end up doing it regularly. For now, all you need is a backpack, some weight and good walking shoes to reap the benefits of rucking.
It may seem like rucking is a new fitness trend, but it isn't actually a new idea at all, Dr. Jeanne Doperak, a primary care sports medicine physician and associate professor at the University of Pittsburgh School of Medicine, tells TODAY.com.
Rucking has its roots in military fitness, Linkul explains, in which soldiers use their rucksacks as training implements. One of the requirements to earn an Expert Infantryman Badge, for instance, is to complete a 12-mile "ruck march" within three hours — while carrying 35 pounds. A rucksack, which has handles on all sides, can also be used as a weight in traditional calisthenics-inspired training, Linkul adds.
It can be used for exercises like clean-and-presses, walking lunges, rows and curls. For people outside of the military, however, rucking is more similar to traditional backpacking, Doperak says. Carrying a weighted backpack or vest while on your usual walk or hike is a simple way to increase the calorie burn, and has benefits for cardiovascular health, muscle-building and bone health, the experts say.
“One thing that everybody can do, for the most part, is walk,” Linkul says. “If they’re able to wear a vest or put on a backpack, they can address a lot of (health) issues with a skill set that they’ve been mastering and doing their whole life.” Walking with weight "is a very easy way to make a workout more challenging," Doperak says, just like adding to low-impact movements.
Adding weight to any cardio workout is going to physiologically increase your effort and burn more calories, she says, because "it's just harder inherently." , like rucking, may also have specific benefits for bone density, Linkul notes. While bone health is important for everyone, it's because they lose bone density as they age.
Adding the weight can increase bone density and joint health, David Herzberg, physical therapist, certified athletic trainer and certified strength and conditioning specialist, tells TODAY.com. It can also help improve "how strong the bones can get over time and prevent bone loss as you age," says Herzberg, who is also a spokesperson for the American Physical Therapy Association.
With rucking, "you'll increase bone density and maintain muscle mass, but you can also increase your cardiovascular health all at the same time," Linkul says. While rucking can help strengthen your body, it is not an adequate substitute for resistance training, the experts agree. It's best to think of loaded walking as "enhanced cardio," Doperak says, rather than a form of .
And, to get the most out of rucking, you'll still need to do some form of to complement your loaded walking, Linkul notes. You'll need a backpack and some kind of weighted object, or a weighted vest, Linkul says. When you're just starting out, you don't need to splurge on anything too expensive.
"They sell weighted vests and very fancy things," Doperak says, "but quite honestly, I've also heard of people just putting some canned goods in a backpack, so it does not have to be complicated." Keep in mind that, with something like a can or even a dumbbell or kettlebell on your back, "comfort is going to be an issue," Linkul says. Its edges may dig into you during your walk, or the weight may be situated too low on your back, he says.
Instead, he recommends using books or barbell plates wrapped in a towel for padding, which will distribute the weight more evenly in your pack. Once you've gone rucking a few times and know you want to continue, then you can look into rucksacks and weights designed specifically for rucking. Specialized rucking gear can be expensive, though.
A can cost $200 to $500, and flat rucking plates that fit neatly into the pack can run you $5 or $6 per pound, Linkul says. But keep in mind that the sack is designed for durability. And the weights, which have built-in handles, can be used for other types of strength training, too, Linkul notes.
Remember not to skimp on your footwear, the experts say, especially if you're hiking. "You want to that are not too heavy, but are durable enough to handle the type of terrain that you're on," Herzberg notes. And, if you have any stability issues, walking poles can be helpful while rucking, Herzberg says.
In fact, adding an arm component like this may increase the effort you exert while rucking, making it an even better workout, Linkul adds. You should start by rucking with only a light weight, the experts agree. Generally, that means starting with around 10% to 15% of your bodyweight or even less.
For people who weigh 150 pounds or less, Linkul recommends starting with just 5 to 10 pounds. And, for those who weigh more than 150 pounds, start with 10 to 15 pounds, he says. People often underestimate the toll of carrying the weight on their bodies.
“Keep in mind that, for every pound of weight that we carry, that has been shown to put anywhere between 5 to 7 pounds of extra pressure on the knee and the hip joints,” Doperak explains. You'll also want to make sure the weight is properly positioned to avoid injury, the experts say. Ideally, it should be higher on your back, between your shoulder blades rather than on your lower back.
Linkul prefers beginners make a time-based goal rather than a distance-based goal. So, rather than trying for a 3-mile walk, he'll recommend someone ruck for 10 minutes out and 10 minutes back, three times per week. The next week, you might increase your time to 15 minutes each way, then 20 the following week.
It may be tempting to do more than that, but it’s important to build up your endurance slowly. “The biggest beginner mistake is going too heavy, too far, too soon,” Linkul says. Taking things slowly “will allow proper muscle growth and proper increase in your endurance and your fitness over time,” Herzberg says.
Ultimately, over the course of 6 months, your goal might be to build to that target of 10% to 15% of your body weight for your desired amount of time, Linkul adds. Yes, you can absolutely do your loaded walking indoors. As with , rucking outdoors is still ideal, the experts say.
But if weather or time won't allow that, you can get your rucking in on a treadmill or , Herzberg says. "Two out of my three rucks every week are done on the treadmill," Linkul says. And if you can simulate hills while on the treadmill, that's even better, he says.
If you have certain underlying health conditions, like chronic back or knee issues, you may want to check in with your doctor or physical therapist before adding weight to your walks. In particular, people who have pain in the front of their knee that's triggered by going up and down hills need to be cautious. "Oftentimes, adding the extra weight can cause problems," Doperak says, adding that this kind of activity can be irritating for those with early arthritis behind their knee, in particular.
Folks with lower back or disc issues may find that carrying the weight triggers or , Linkul says. If that's the case, look for a pack with hip supports, which will better distribute the weight on your back and help alleviate those symptoms. If you feel knee or back pain, or other signs of overdoing it, take a step back, the experts say.
"You don't have to stay away from it, it's just being smart about it," Herzberg says. You may just need to start with a lighter weight or shorter distance and work up from there..
