Massachusetts First

I used to be a “runner”. Well, maybe not a runner, per se. I was more like a “jogger,” but I was never a natural. It wasn’t something I enjoyed. It was the exercise I chose to get in shape and lose weight because all it required was my two feet, a good pair of sneakers, and a good playlist. I hate the gym. I hate the treadmill. So, running outside (no matter the weather, even rain and snow) was the best option for me.

Then, I got a bit older, and everything started to hurt. I started wondering what was the point of running to be healthy if I was always sore. It didn’t seem worth it. But I didn’t want to lose stamina. I loved walking wherever I wanted, all over the city and in the country—uphill, downhill, over rocks, through the woods, without breaking a sweat.

No matter how much it sucks, it is true that more exercise gives you more energy.

To save my joints and ease my muscle aches, I decided to switch to walking, but no matter how fast I booked it, my heart rate just wouldn’t get up into the cardio zone. After much online research, I stumbled upon an exercise called “Rucking.”

What the heck is Rucking?

Rucking is simply walking or hiking while carrying extra weight in a backpack. The name comes from the military term rucksack—a durable backpack designed to hold a lot of weight. It’s an excellent low-impact cardio and muscle-building workout.

You don’t need a special rucksack to go rucking. A simple backpack loaded with extra weight will do. However, if you’re a stickler for “proper equipment,” plenty of online stores sell specialized sacks specifically designed to hold a specialized “rucking” weighted plate close to the back, which may help prevent injury.

For my first rucking workout, I used an old backpack and added a 5lb bag of flour and a couple of old textbooks. You’ll be surprised at the difference a little extra weight will make.

Other items you can use to add weight:

• Cans of food
• Hand weights or round plate weights
• Books
• Bricks, pavers
• Bottles or jugs of water
• Sacks of beans, rice, grains
• Potting soil
• Anything else you can think of

How much weight should I add?

The military guideline for rucking weight is no more than 1/3 of your body weight. But don’t start at the heaviest. Ease into it gently by starting with 10-15 pounds and adding 5lb increments when it starts to feel easy. Aim for 20-30 minutes a few times a week to begin. Don’t ruck every day. Your body needs a recovery day, even if you don’t think it’s necessary.

It is important not to overdo it on the weight because it can throw off your balance and cause injury. Walk in the most ergonomically correct way possible: Abs tight, back straight, shoulders back, head tall. Initiate the walking motion from the hips.

Tips:

• If you’ve never walked or jogged for exercise, don’t jump into rucking. Develop a good walking routine first
• Try to find routes that include a variety of terrain, which works the core muscles, and elevation, which will get your heart pumping. Unpaved hiking trails are excellent, but I find variety even in the city. Cobblestones in the North end, the pavement of the Financial District, and the stairs and steep sidewalks of Beacon Hill all provide variety.
• Keep the weight high and tight to your back. I’ve developed all sorts of contraptions inside my backpack to accomplish this. One method is to add rolled towels to the bottom of the pack to lift the majority of the weight higher.
• Try to use a backpack that has a chest strap. This reduces shoulder strain.
• Wrap sharp edges (like textbook corners) with towels so they don’t dig into your back.

Most importantly, don’t overdo it…and have fun!

By Patty R.

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Rucking Resources:

https://www.ruckformiles.com/guides/calories-burned-rucking-calculator/

https://www.goruck.com/pages/what-is-rucking

https://www.healthline.com/health/fitness/rucking#what-it-is

https://www.military.com/military-fitness/general-fitness/running-and-cardio/fundamentals-rucking