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SPORTS & FITNESS

 Mountain Views NewsSaturday, December 7, 2024

WHAT THE RUCK?

When it comes to workouts, most people think of running, lifting weights, or hitting the gym. But have you ever considered weighted walking? It’s 
simple, effective, and doesn’t require a gym membership or fancy equipment. This form of exercise, which involves walking or hiking with a weighted 
backpack, is one of the most underrated ways to build strength, improve endurance, and burn calories—all while being easy on your joints.

Weighted walking, also known as ruck training, comes from the military, where soldiers carry heavy gear over long distances as part of their training. 
The word “ruck” is short for “rucksack,” which is another term for a backpack. Today, this workout has gained popularity as a civilian exercise because 
it combines cardio with strength training in a way that’s natural and accessible for almost anyone.

The idea is simple: load a backpack with weight, strap it on, and go for a walk. The extra load adds resistance, making your muscles work harder than 
they would during a regular stroll. You can enjoy this workout in your neighborhood, on a hiking trail, or even on a treadmill if you need to keep it 
indoors.

Rucking is a full-body exercise that strengthens your legs, core, and upper body while giving you a cardiovascular boost. The added weight challenges 
your muscles, improving endurance and building strength without the high-impact stress of running or jumping. It elevates your heart rate, making it 
an excellent form of cardio. Unlike running, which can be tough on your knees and hips, this low-impact activity is easier on the joints.

Adding resistance means your body has to work harder, so you burn more calories than you would during an unweighted walk. Depending on your 
speed, distance, and the amount of weight you carry, backpack training can burn as many calories as jogging.

Walking with extra weight strengthens your legs, back, and core. It’s like strength training and cardio rolled into one. Over time, this practice also 
improves your stamina, making everyday activities feel easier.

You don’t need a gym membership or expensive equipment to get started. A sturdy backpack and some weights—like books, water bottles, or weight plates—are all you need.

Walking in general is a great stress reliever, and adding resistance kicks it up a notch. The extra challenge helps you focus on your breathing and posture, creating a meditative rhythm as 
you move. Plus, if you’re outdoors, you’ll enjoy the mental health boost that comes with being in nature.

Weighted cardio is simple, but there are a few things to keep in mind to get the most out of your workout and avoid injury. Start with a sturdy backpack that has padded shoulder straps 
and a waist belt for added support. You can use any backpack, but investing in one designed for fitness will make it more comfortable. For weight, you can use household items like books or 
bags of rice or purchase specially made ruck plates. Begin with 10–15 pounds and gradually increase the weight as your body adapts. A good rule of thumb is to carry no more than 10–20% 
of your body weight.

Good posture is key to staying safe. Keep your shoulders back, chest lifted, and core engaged. 
Take shorter strides and land softly on your heels to avoid strain. Start with shorter distances 
at a comfortable pace. A beginner might try a 1–2 mile walk at a moderate speed. As you build 
strength and endurance, you can increase your distance, pace, and the weight you carry.

This workout doesn’t have to be boring. Try incorporating hills, stairs, or uneven terrain to 
challenge different muscle groups. You can also combine walking with other exercises, like push-
ups or lunges, during your session.

The nice part about rucking is that it can be adapted to suit almost anyone’s fitness level. Whether 
you’re looking to lose weight, build muscle, or simply add variety to your routine, it’s a great 
option. It’s also terrific for people who don’t enjoy traditional workouts but want to stay active.

Obviously, if you have existing back or joint issues talk to your doctor or a fitness professional 
before starting. They can help you modify the workout to ensure it’s safe for your body.

Weighted walking may not have the glamour of a high-intensity boot camp or a flashy gym 
class, but it is simple. It’s an approachable, affordable way to get in shape while enjoying the great 
outdoors. Just get a backpack, some weight, and a good pair of walking shoes. Then, ruck on!


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.


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