Rucking .. Not Just for the Tactical Elite!

A versatile "staple" for any training program

Team!
In keeping with the core strengthening theme this week, today's post is all about one of the most underutilized, most versatile movements - rucking! This movement is easy, can be integrated into any training program at any level for any age group with an impressive list of health benefits! 
Enjoy!
-Carla

On Monday we did some functional core training and discussed the importance of building a pillar of strength along the midline of the body for joint stability, fall prevention, and just powering up every movement we do. Today we are continuing to build our pillar of strength with one of my favorite movements - Rucking!

What is Rucking?

Rooted in military training, rucking is simply walking with a weighted backpack over varying distances and terrains.

Rucking can take on many forms. It can be a hike while carrying your gear on your way to a camping weekend or it can simply be putting ten pounds in a backpack when you take your dog for a walk. It can even be wearing a backpack while you are doing work around the house or the yard. Whatever your fitness level, age, or experience, all you need is a backpack and a weighted object.

Why Ruck?

• Rucking is a low-impact, weight-bearing exercise! That means it is great for your bones - especially at the spine and hip, where osteoporotic fractures can rear their ugly head!

• It is a great “Zone 2” activity. More attention has been paid to the benefits of Zone 2 training - working within 60-70% of your heart rate maximum (roughly defined as 220 minus your age). Low-intensity training is ideal for active recovery days and for cooling down after a more intense workout.

• Rucking builds core strength which benefits balance, and joint health, prevents falls, and provides stability for our movements of daily living.

• It’s an opportunity to get outside and connect with nature! So many experts have written on the mental health benefits of spending time outdoors.

• Rucking improves strength, endurance, and general fitness. Several research studies show that participants in rucking programs improved their muscle power and oxygen intake.

• Rucking is a great calorie burn! One can burn more than double the calories burned during a normal walk depending on your terrain and load.

No Fancy Equipment Needed

The great thing about rucking is that all you need is a backpack and a weighted object The weighted object doesn’t even need to be a dumbbell or a plate. It could be a gallon of milk, a book, or several books - anything around the house or yard will do.

Footwear. Anytime you are walking outside (or inside, for that matter), it’s important that your footwear has adequate traction to prevent slipping and falling - particularly if the ground surface is wet. A good pair of walking shoes is absolutely fine for rucking. If you are walking off of paved roads or on more complex terrain, consider trail sneakers.

Once you have been rucking for a while and you are ready to increase your loads to up to 20-30% of your body weight, a weighted vest is an alternative to a backpack that allows you to evenly distribute your weight between the front and back of your body. This is also a great alternative if you experience upper/lower back soreness when standing for long periods. Here is a LINK to the vest that I wear when I ruck. It holds up to 30 lbs of weight.

Integrating Rucking into Your Training Routine

• Start with 20 minutes or 1 mile. If this is your first time rucking, start with 5-10% of your body weight. The target frequency is once to twice weekly. You can progress this movement in several ways: Increase walking speed, add hills or more complex terrain, add distance, or increase the carrying weight. Lots of options here!

• Plan to ruck on an active recovery day. Keep the pace leisurely and the terrain simple.

• This is a great way to cool down after an intense workout. CrossFit workouts are often 15-20 minutes in length and of moderate to high intensity. I love to cool down from a workout like this by strapping on my weighted vest and taking a 20-minute ruck around my neighborhood, keeping the intensity no greater than zone 2.

• Rucking is a great “fall-back” if you had planned a training session that couldn’t happen due to unexpected events arising during the day. Instead of being frustrated that you cannot train the way you want to, grab your backpack, go out and tackle some hills, maybe go off-road, walk briskly, and be back in 20 minutes. You will return feeling refreshed with a sense that the training day wasn’t a total loss.

• Wearable technology can be a helpful adjunct to your rucking where you can track heart rate, maybe your “steps”, and level of strain or exertion. This data may be helpful as you monitor your progress over time.

No matter what your age or fitness level, elite athlete or sedentary, rucking is an activity that can be performed by anyone, anytime, and anywhere! Everyone needs lower-intensity training as part of their fitness program. Have fun with this activity and enjoy the many benefits to your health and well-being!

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Housekeeping…..

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