Checkout this blog post from Eileen Burns, Physical Therapist, CFCE, CEAS, ACCI
Rucking: A Fitness Trend Rooted in Military Training
Rucking, a dynamic and functional fitness activity, is gaining traction among fitness enthusiasts and outdoor lovers alike. This activity combines walking with the added challenge of carrying weight in a backpack, and its origins lie in military training. The term "rucking" comes from "ruck sack," the durable backpacks used by soldiers to carry their equipment. But why has rucking become so popular, and is it right for you? Let’s dive into its benefits, risks, and how you can get started with support from FYZICAL Therapy & Balance Centers.
Benefits of Rucking
Rucking offers a well-rounded workout, targeting various aspects of fitness. Here are its key benefits:
1. Improved Strength
Rucking engages major muscle groups such as the legs, back, and core. This low-intensity resistance workout strengthens muscles over time, making it a great alternative for those who may not enjoy traditional weightlifting.
2. Boosted Cardiovascular Capacity
Walking with added weight increases your heart rate, enhancing cardiovascular endurance. Studies show that participants in 10-week load-carrying programs saw significant improvements in oxygen intake and muscle power.
3. Bone Health
Rucking is a weight-bearing activity, which promotes increased bone density. Regular ruckers are less likely to experience bone-related issues such as fractures, making it especially beneficial for aging individuals.
4. Improved Balance
Carrying weight while walking enhances your proprioception (sense of body position), leading to better balance and a reduced risk of falls or injuries.
5. Caloric Burn
Adding weight to your walk amplifies the intensity, burning more calories compared to walking without a load. This makes it a great choice for those looking to manage weight.
6. Cognitive and Mental Health Benefits
Physical activity increases blood flow to the brain, enhancing cognitive function, memory, and focus. The rhythmic nature of rucking can also reduce stress and promote mental clarity.
Risks of Rucking
While rucking has numerous benefits, it's not without risks. Understanding these can help you mitigate potential issues.
1. Cardiovascular Strain
Carrying weight increases the metabolic demands on your body, especially if you’re walking on uneven terrain, inclines, or for extended periods. Adjust your load based on your fitness level.
2. Respiratory Challenges
Heavy loads can compress the thorax, making it harder to breathe. Gradual progression and appropriate weight selection are essential.
3. Shoulder Girdle Injuries
Poorly distributed weight or narrow backpack straps can cause pressure on the shoulders, leading to discomfort, nerve compression, or restricted blood flow.
4. Bone Stress Injuries
Rucking, especially with improper footwear or heavy loads, can lead to increased impact forces on the lower extremities. This could contribute to stress fractures over time.
Tips for Getting Started with Rucking
- Start Slowly
- If you’re new to rucking, begin with shorter distances and lighter loads, such as 3-5% of your body weight for 1 mile or 20 minutes.
- Gradually increase weight and distance as your body adapts.
- Use the Right Gear
- Backpack: Choose one with wide, padded straps to distribute weight comfortably. Look for features like a water bottle pocket or hydration bladder compartment.
- Shoes: Wear comfortable walking or hiking shoes with proper support. Avoid open-toed shoes or sandals to prevent blisters and hot spots.
- Weight: Use manageable weights such as books, dumbbells, or bricks wrapped securely. Position the weight high in the backpack for better balance.
- Progression for Fitness Levels
- Regular walkers: Start with 5-10% of your body weight for 1 mile.
- Active individuals: Begin with 10-15% of your body weight for 1-2 miles at an 18-minute/mile pace.
- Hydration and Form
- Stay hydrated and maintain good posture. Keep your shoulders relaxed, back straight, and steps steady.
Spring Hiking Readiness
Spring is just around the corner, making it the perfect time to evaluate your readiness for outdoor adventures. Rucking is not only a great way to prepare for hiking but also a stepping stone toward improved fitness and resilience. At FYZICAL Therapy & Balance Centers, we specialize in movement and injury prevention.
We also offer UrbanPoling to assist in safe rucking and our therapists can ensure pole heights and your form is set for maximum performance.
Schedule an evaluation today to ensure you’re ready to hit the trails safely and confidently. Let us help you move better, live better, and ruck smarter!