Rucking

Mechanisms:

• Increases metabolic demand 2-3x over unloaded walking at same pace
• Loads spine and legs, stimulating bone density adaptations
• Engages core and posterior chain to stabilize load
• Maintains Zone 2 heart rate range with added resistance
• Low-impact: no pounding forces like running

Key concepts:

• Rucking is "loaded locomotion" - humans evolved carrying things
• Caloric burn scales roughly with total weight moved (body + pack)
• Heart rate increases ~10-20 bpm versus unloaded walking at same pace
• Postural muscles work continuously to stabilize the load
• Ground reaction forces lower than running despite added weight

Evidence base:

• Military research on load carriage performance and injury prevention
• Walking studies show cardiovascular benefits extend to loaded walking
• Bone density research supports weight-bearing exercise
• Limited civilian rucking-specific studies, but principles well-established
• Growing popularity has increased practitioner experience and protocols

Limitations:

• Most research is military (injury-focused, heavy loads, different goals)
• Optimal load/duration/frequency for civilians not well-studied
• Long-term effects of regular rucking need more research
• Individual variation in tolerance to loaded walking
• No direct RCTs comparing rucking to other cardio modalities

Getting started:

1. Use any backpack - Hiking pack, school backpack, or dedicated ruck
2. Start with 20 lbs - Dumbbells, weight plates, sandbag, or water bottles
3. Walk your normal route - 2-3 miles is a good starting distance
4. Keep conversational pace - Same Zone 2 intensity as regular walking
5. Maintain good posture - Chest up, shoulders back, core engaged

Weight progression:

• Beginner: 20 lbs for 2-4 weeks
• Building: Add 5 lbs every 2-3 weeks
• Intermediate: 30-40 lbs (sweet spot for most people)
• Advanced: 45-50+ lbs (diminishing returns, higher injury risk)
• Never exceed: 1/3 of your bodyweight without specific training

Duration and frequency:

• Starting: 30-45 minutes, 2x per week
• Building: 45-60 minutes, 2-3x per week
• Maintenance: 60+ minutes, 2-3x per week
• Recovery between sessions: 48 hours minimum when starting

Packing the weight:

• Position weight high and close to your back (between shoulder blades)
• Wrap weights in towel to prevent shifting
• Tighten straps so pack doesn't bounce or swing
• Hip belt helps distribute load on longer rucks

Pace guidelines:

• Target: 15-20 min/mile pace (3-4 mph)
• Should be able to hold conversation
• Heart rate in Zone 2 range (roughly 60-70% max)
• Slow down on hills rather than powering through

Risks:

• Shoulder and back strain from poor pack fit or positioning
• Foot blisters from increased load and friction
• Knee and hip stress if progressing too quickly
• Overtraining if combined with too much other lower body work
• Heat issues - pack traps heat against back

Contraindications - start lighter or consult professional if:

• Existing back, knee, or hip injuries
• Osteoporosis or bone density concerns
• Recent surgery or joint replacements
• Cardiovascular conditions (due to increased demand)
• Pregnancy

Warning signs to reduce weight or stop:

• Sharp pain in lower back, knees, or hips
• Numbness or tingling in arms/hands (strap pressure)
• Gait changes or limping
• Pain that persists after session
• Blisters that prevent comfortable walking

How to minimize risk:

• Progress weight slowly (5 lbs increments, weeks apart)
• Invest in proper footwear (broken-in boots or trail shoes)
• Use hip belt for loads over 30 lbs
• Stay hydrated (you'll sweat more than regular walking)
• Don't ruck on consecutive days when starting
• Listen to your body - reduce load if form breaks down

Key metrics:

• Weight carried
• Distance covered
• Pace (min/mile)
• Total time under load
• Heart rate (should stay Zone 2)
• Weekly volume (weight × distance)

Signs it's working:

• Same weight feels easier over weeks
• Pace increases at same heart rate
• Can go longer without fatigue
• Improved posture in daily life
• Regular walks feel effortless by comparison
• Legs and core feel stronger

Timeline:

• Week 1-2: Getting comfortable with load, finding right pack setup
• Week 3-4: Building tolerance, pace improves
• Week 6-8: Ready to increase weight
• Month 3+: Solid base, can handle 30-40 lbs comfortably

Dedicated rucksacks:

• GORUCK - The original, bombproof quality, $150-300
• 5.11 Tactical - Military-style, good value, $80-150
• Mystery Ranch - Premium hiking/tactical crossover

Budget options:

• Any sturdy hiking backpack works
• School/laptop backpack fine for lighter weights (<25 lbs)
• Look for: padded straps, chest strap, hip belt optional

Weight options:

• Ruck plates (GORUCK, Titan Fitness) - flat, purpose-built
• Sandbags - cheap, moldable
• Weight plates wrapped in towel
• Bricks (free but awkward)

Key voices:

• Jason McCarthy - GORUCK founder, former Green Beret, popularized civilian rucking
• Michael Easter - Author of "The Comfort Crisis," covers rucking for health
• Peter Attia - Discusses rucking as Zone 2 alternative

Online communities:

• r/rucking - Active community, form checks, gear advice
• GORUCK Tribe - Facebook groups, local events
• Strava rucking clubs

Common positive reports:

• "Finally an exercise I actually enjoy"
• "Way more engaging than treadmill"
• "My back and posture improved"
• "Great way to make walking challenging again"

Common complaints:

• "Shoulders sore at first until I adjusted pack"
• "Had to experiment with weight positioning"
• "Takes time to find right footwear"

Pairs well with:

• Zone 2 Cardio - Same aerobic intensity, rucking adds resistance component
• VO2max Training - Rucking builds aerobic base; add hills for intensity
• Morning Sunlight - Morning rucks combine exercise + light exposure
• Treadmill Desk - Rucking is the outdoor progression from regular walking

Programming:

• Replace 1-2 regular walks per week with rucks
• Don't ruck day before or after heavy leg training
• Pairs well with upper body strength days
• Can substitute for Zone 2 cardio sessions

Stacks with:

• Outdoor/nature exposure routines
• Longevity and cardio protocols
• Functional fitness programs