How to Start Rucking: A Beginner's Guide

What is Rucking?

Rucking is simple: it’s walking with weight. It has its roots in military training, where soldiers march with their gear (a “rucksack”). But you don’t need to be in the military to reap the benefits. It is one of the most effective low-impact cardio workouts available.

Why You Should Start

1. Burns Calories: You burn 2-3x more calories than walking alone.
2. Builds Strength: It strengthens your legs, back, and core.
3. Low Impact: Easier on your knees than running.
4. Simplicity: All you need is a backpack and some weight.

Your First Ruck

Don’t overcomplicate it.

1. Grab a backpack. Any sturdy pack will do to start.
2. Add weight. Wrap a dumbbell or bricks in a towel. Aim for 10-20 lbs if you are just starting.
3. Walk. Go for a 20-minute walk.

Posture Check

• Stand tall.
• Keep your shoulders back.
• Don’t lean forward excessively.
• Engage your core.

The 30-Day Challenge

This New Year, commit to rucking 3 times a week. Start with 20 minutes and add 5 minutes each week. By the end of the month, you’ll be stronger, fitter, and ready for heavier loads.

Check our Calculator to see how many calories you are burning!