People always say how walking 10,000 or even 20,000 steps is quite beneficial for your overall health. I have done both and the verdict is, it’s great but the issue can be time constraints and competing responsibilities. Putting a goal for your number of steps can be very disheartening if you cannot sustain. And sometimes running can be too high impact on your body when you first start out. You may need something of a low impact cardio exercise but with added resistance to really sweat it out!
Here is a solution: Moderate weight rucking for time!
What is rucking?
Rucking is simply walking with weight on your back. Walking with a weighted rucksack (aka backpack) is a low impact exercise based on military training workouts. It’s really just urban hiking! It is important to note that weight distribution is important for optimal training, however! (scroll to “How to Pack your Backpack/Rucksack” for the how-to guide).
Traditional rucking is done by the military in which Soldiers carry loads of equipment, gear and food supplies in a rucksack (framed & compartmentalized backpack).
The weight is distributed where the bulk of the weight is in the middle of your back, the bottom is lightweight lesser used items and top is easy access lightweight items. Usually Soldiers will ruck large distances when they are ground troops trying to cover significant mileage. On average Soldiers should be able to at least ruck 12k (7.45 miles) with 45lb-55lbs with a time of 15min/mile.
When training for any elite training program (Green Berets, Ranger School), Soldiers will strength train and then go on a rucking program to get into an optimal conditioned physique.
Some may ask how is it different from just backpacking. You’re not just leisurely walking when you ruck. You are moving at a very brisk pace with the goal being 15min/mile.
As long as you are around 17min/mile in the beginning you’re on the right track!
Rucking for Weight Loss vs Running for Weight Loss
Rucking is very feasible for weight loss, because you are walking but with resistance essentially since you have added a weighted backpack. If you are carrying extra weight with you, you will naturally be working harder every step. This is especially most notable on any slopped hill-like terrain (which I highly recommend for a real burn!)
You can burn upto 3X the number of calories you would burn for walking, and comparable amount for running (the same distance).
It’s also less impact on your knees and ankles than running if you start off with 25-30lbs of weight. The backpack will pull help you your posture into place, and it will condition your back and core as you walk (especially see a difference if you go up on slopes!).
My rucking weight loss (8-10lbs over the summer)
For myself, I would notice that a rucking program of 1-2x was best to see the most difference in my hips, stomach, shoulders and back. I was a lean mean machine when I was doing this during COVID! It really helped me with my cardiovascular health, especially when I would choose hillier areas to ruck.
This allowed me to run better too and generally have a more well-conditioned body!
I would often go for 7-10miles, just walking with the pack for my longer walks. Other times I would try to hit 4 miles.
I would definitely pack snacks for the longer rucks. Sometimes I would go to the grocery store and get hummus, cheese, pita and kombucha for a mid-ruck treat before I would make my way back (if it was a 10 miler).
And I almost always had my waist pack with me to store my phone and credit card (in case I needed it for an emergency) for quick access!
This rucking calculator will tell you your caloric burn using your weight, backpack weight, distance, and pace on flat ground. Click here to calculate your own
This ruck was done during military physical training hours in the morning, with the rain, and a significant incline in the middle of the ruck.
It was with 35lbs as a 156lb woman.
You work your hardest with rucking when you hit a slope (as you see from the dip in time and elevation change).
Definitely a burner and where you make your money in cardio!
I would ruck no more than 10 miles a week (split it up as you see fit). Consider this for cardio days, and it’s a great way to get some sunrays, condition your body and strengthen your bones!
Pictured here is the current rucksack issued to me by the US Army. I pull down on the straps to keep the weight compact, so it doesn’t shuffle around my hips.
Important to things to have when starting:
The most important aspect of this is wearing the right clothes and the right backpack.
Understand that there will be chafing in the beginning if you have not done this before. So wear clothing that allows your skin to not rub against itself. Moisture wicking clothes are the best when starting off.
Backpack
I myself got the ALICE Pack (which was used from the 1960s in the Army). I like it better because it suits my 5’3 frame better. The pack sits above my hips which is good for long term use of rucking. The goal is to keep your weight above your buttocks which helps prevent any hip strain. The biggest issue women in the military have is finding a pack that sits comfortably over their buttocks, and doesn’t cause them hip pain.
Here is the link to ALICE Packs, you can also find some on FB Marketplace. These are all going to be second-hand since it’s vintage military gear at this point.
You can also just get a regular backpack and pack it properly.
How to Pack your Backpack/Rucksack
If you want you can also just get a backpack, stuff the bottom with a bunch of towels and add a weighted dumb-bell in the upper middle portion of the bag. You have to ensure the bulk of the weight is NOT resting on your hips. It should be once again, in the upper/middle portion of your back.
The rule of thumb is that your backpacks weight should not exceed 30% of your overall bodyweight in order to prevent injury.
So for a 150lb woman, that would mean no more than 45 lbs. I would recommend 20-25lbs to start off with, and do just 2 miles to start getting used to it.
If rucking can injure some Soldiers, why is it recommended?
The reason rucking can injure Soldiers, is because they are supposed required to carry up to 100lbs in weight at times for long distance. And sometimes, not all Soldiers conduct proper hydration, stretching and conditioning (before and afterwards).
Ensure you are not exceeding the 30% of your body weight with your ruck training.
Especially work on your hip stability type drills. Below you will see some drills we do in the Army for hip stability before we start a ruck march. You don’t want to have tight hips when rucking, you are looking to be limber and strong!
So squatting, front lunges and hip stability drills are a great way to keep that strength and mobility! You You need to spend 8-12 minutes on hip mobility movements after each ruck, so you don’t develop severe soreness. The goal is to keep up with this consistency!
Here is part 1 of video for Army Hip Stability Drills you can follow.,
Please share your experience with rucking and tell me what works best for you!
Rucking with Furry Friends
And if you want a buddy to ruck with, you can!
I would put my cat on a lease & harness, clip him in, and he would go back & forth from shoulder surfing, or hanging inside the bag.
