What is ‘rucking’? Low-impact exercise trend has a wild military link

“Rucking” is on the rise.

It’s well established that Americans need to move more, and for many, walking is the most accessible form of exercise.

“Walking reduces the risk of heart disease, lowers blood pressure and LDL (the “bad” cholesterol), and strengthens the heart,” according to Dalia McCoy, family medicine specialist at the Cleveland Clinic. “Walking helps the heart be more efficient. As your fitness improves, your heart becomes more effective with each pump you perform for that type of exercise.” 

Now, those wanting to amplify those positive effects are rocking the ruck.

In basic terms, “rucking” is walking with weight on one’s back.

Rucking elevates walking from simple cardio to compound resistance training through the addition of a weighted backpack — and die-hard devotees say that added weight can help you lose weight.

The low-impact exercise is rooted in military training where “ruck” refers to a rucksack and ruck marching, a core skill used by militaries worldwide.

according to former US Navy SEAL Stew Smith, a fitness instructor and special ops coach.

“The definition can be as simple as walking around with a backpack on a hike or as difficult as moving fast with all your military gear, loaded for bear, over rugged terrain, infiltrating to your objective,” according to former US Navy SEAL Stew Smith, a fitness instructor and special ops coach. “But the terms ruck, hump or forced march all really mean getting your gear from A to B in a backpack.”

Among the tests the US Army requires of recruits looking to earn an Expert Infantryman Badge is a 12-mile ruck, or foot march, which must be completed within three hours while carrying a staggering 35 pounds of gear.

Research has also shown that rucking can improve muscle strength, aerobic conditioning, and endurance.

Smith explained to CNN last year that people can burn 30% to 45% more calories via rucking than by completing the workout without the extra weight.

Per the CDC, adults need 150 minutes of moderate-intensity physical activity a week and at least two days of muscle-strengthening activity each week.

Rucking, which doubles as cardio and resistance training, helps folks meet both goals. Further, the added weight encourages proper posture and helps to build back strength, making it an excellent counterbalance to hours spent sitting at a desk.

In addition, rucking is an outdoor exercise, and working out in nature has been shown to lower stress, ease depression, improve memory, and help people suffering from ADHD. Working out in the sunlight also triggers the body’s vitamin D production, a nutrient crucial to bone health and mental well-being.

As we must crawl before we can walk, experts say you must have a strong walking or running practice before you can ruck.

“You should not be rucking if you have not started walking,” Smith explains. “First, walk every day for 30 minutes. After a month or so, add weight or distance/speed if walking is getting easier.”

He recommends beginners start with a weighted vest before progressing to a ruck.

Coach Kristina Williams, owner of Gym X, who has more than 10 years of certified experience in strength and conditioning, previously told The Post, “Weighted vests are an awesome addition to most workouts because the added upper body weight makes the core work harder with all exercises.”

When you’re ready to ruck, you can begin with objects you might already have on hand, such as a backpack weighted with books or magazines.

Experts recommend starting with 10 pounds for 15 to 20 minutes and increasing the weight and distance by 10% every three to four weeks, ensuring rest days between rucks.

However, experts maintain that packs designed specifically for rucking are the preferable, safer choice, as regular backpacks tend to sit low on the back, which can cause pain and issues in the long run (pun intended).

“Rucking provides a great external stimulus on your body that, if done correctly with proper weight, burns more calories than just walking, builds your core, and assists in having better posture,” certified personal trainer Christian Rivas told Health.com last year. “In a sense, your entire body is working hard to stabilize the load.”

Smith says that those who want to ruck should prepare themselves for a long road — both literal and metaphorical.

“A regular ruck workout can take hours or fill up an entire afternoon,” he said. “Be willing to invest that kind of time into your progressions each week, building up your level of rucking skill.”