Rucking Benefits: The 5 W’s

Tip #1: Start Walking with Weight

You do not have to join a gym to get into shape. Nor do you need to buckle to an expensive exercise bike with an HD touchscreen just because it’s trendy. If you’re looking for a simple, affordable, and convenient alternative to working out that’s been around literally forever—and approachable to everyone—start rucking.

These benefits of rucking are where it’s at.

THE WHAT

Modern day rucking is rooted in military special forces training. Its foundation builds physical strength, stretches endurance, and tests mental toughness. But, rucking has been around since hunters and gatherers needed to carry anything out and back. Rucking with any noticeable weight for any measurable distance teaches you to respect your body and fosters self-discipline in challenging its capabilities.

Rucking is simply putting your body into motion while wearing a weighted rucking backpack (aka a rucksack or ruck). That’s it: Add weight to a backpack, wear that rucksack, and get moving. If you can walk, you can ruck. And you can engage with the sport in an infinite combination of ways that are compatible with your current fitness level and flexible enough to push your fitness goals as high and far as you’re willing to ruck.

THE WHY

Rucking is an efficient blend of cardio and strength training. The resistance from rucking burns more calories than walking, as much as 40-50% more over the course of an hour-long ruck (when carrying 10-20% of your bodyweight). And, assuming you’re carrying an appropriate amount of weight for you, rucking puts less stress on your body than running, particularly on your knees. That formula is elementary enough for anyone to master. When solved, you’ll find better health is the answer.

Rucking, by default, includes the leniency to adjust its variables based on preferred level of difficulty. This allows you to create a customizable workout. The benefit of carrying a rucksack is that you’re actually carrying a gym on your back. You can ratchet up your rucking workout by using your ruck for and during different exercises by lifting it, dragging it, pulling, tossing it. You can even add weight using found items along your ruck.

So, when someone asks, “Why do you ruck?”, your answer can and should be, “Why not?” It’s that easy.

THE WHERE

One of the most valuable benefits of rucking is that you can do it wherever you want. If you can walk to it, you can ruck to it. Rucking is an adventure that can turn the most mundane walks from Point A to Point B into exploring Points C through Z. You can go off the grid knowing that at the end of your journey you’ll have also earned a sense of accomplishment.

Grounded during a long layover? Ruck to every corner of the airport. Need to “get your steps in” and love people-watching? Ruck laps around the mall. Stir-crazy from being stuck at home during you know what? Peel your ass off the couch, grab your ruck, and get some fresh air.

Take a renewed interest in wherever you are, or be a tourist in your own city. See the landscape from a hyper-focused perspective because you have to pay attention to your body with every intentional step.

THE WHEN

Just like you can wherever you are, the complementary rucking benefit is that it’s equally doable whenever you want.

In the a.m., ruck with a cup coffee in hand or while taking the dog out for its morning pee and poop. Split your lunch hour in half—work up an appetite first or ruck off that extra two slices of pizza after. Or, take a ruck by yourself to help decompress after a long day dodging the little ones bouncin’ around in the background at the remote, home office.

Rucking doesn’t have to happen within the constraints of business hours, nor is it restricted to perfect weather. Adding the element of rain or snow, or even a few extra degrees, while maybe not the most comfortable for some, is another way to push yourself. Layer up, shed as necessary, and haul what you don’t need in your ruck.

THE WHO

When a friend invites you to do something, please don’t be that guy who only commits after asking, “So, who else is going to be there?” With rucking, it doesn’t matter.

Rucking is perfect as a solo experience in recalibrating yourself mentally while getting right physically. It’s a low-cost family-friendly activity that doesn’t require being tethered to WIFI or a screen. But, you might have to actually talk to each other.

And, for those looking for camaraderie in community or need support in training for a sanctioned ruck event or challenge, consider joining a ruck club. There aren’t any in your area? Organized one of your own.

BONUS BENEFIT: THE HOW

If you’ve found your way to the end of this post and are still fuzzy on the details or formalities of how to get into rucking (don’t worry—there really aren’t too many brain busters), then check out our post, Rucking for Beginners. The rest is a cakeruck.

The benefits of rucking are inherently designed to fit the individual on their own terms, where they’re at, and most importantly where you want to go.

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