Rucking 101: Intro to Weighted Walking
... Learn how to incorporate this game-changing workout into your lifestyle.
Written by: Dr. Marc Morris Ph.D CSCS
You might have seen an emerging form of exercise online called "Rucking". Rucking (or weighted walking) has been around forever but has recently become more popular. There are many benefits to weighted walking as an effective workout that doesn't require any special equipment. It's also very effective for weight loss, and a sustainable addition to your fitness routine.Â
If you're interested in weighted walking but unsure where to begin, this is for you.
Today, we'll go over everything you need to know about Rucking!
1. Starting Out
To begin Rucking, you’ll need to find a good weight to start out with. A good measure is to start with 10-20% of your body weight as a load. Don’t worry about starting too light, since you’ll be able to increase weight as you get more comfortable.
Another thing to consider when starting out is how much time you should spend on each walk. Aiming for 15-20 minutes of walking per session is a good starting point to allow for progression as you get more experienced. At a 2 mph pace, this will get you close to a mile walk per session.
2. Equipment
There are a few options for weighted equipment. I recommend choosing between a weighted vest or a rucksack (or backpack). The main difference between the two is that weighted vests evenly distribute weight across your body, and rucksacks place the weight on your back.
In general, weighted vests are recommended for general use because they’re more comfortable and easily adjustable, and you don’t have to worry about putting too much strain on your back.
3. Progression
There are three variables that you should be adjusting gradually to progress in rucking:
Weight, distance, and frequency.
Making these adjustments gradually is important to prevent injury and allow your body to adjust and become stronger from these workouts.
Initially, you should start with lighter weight (up to 20% of body weight) and shorter durations (around 20-30 minutes) 1-2 times per week. Since it’s less intense and less frequent, use weighted walking as an active recovery on non-strength training days.Â
As you become more experienced, you can gradually increase these variables to make your walks more intense.
4. Things to Consider
There are a couple of things to keep in mind before you start rucking.
- Footwear
Unless you’re training for something that has specific footwear requirements, just wear shoes that are comfortable to walk in. If you have good quality walking or running shoes, wear those. Having durable and comfortable shoes is important to prevent pain or injuries in your ankles or feet.
- Shoulder Issues
Also, for individuals with shoulder issues, getting a vest or backpack on might cause significant strain on your shoulders. In that case, finding a way to put them on without hurting your shoulders is ideal, or start out with a significantly lower weight to prevent injury.
Rucking is a great way to add more intensity to your walks. It’s effective for people with diverse fitness levels and goals and paired with proper nutrition, it can be effective in weight loss.
If you commit to progressing over a long period of time, you will definitely see the benefits weighted walking has to offer.
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