Rucking, which involves walking while carrying a weighted backpack, is becoming increasingly popular as an effective way to boost one’s walking routine and overall fitness plan. Intrigued by its potential advantages, I decided to swap my usual walks with rucking for a fortnight. My aim was to determine if incorporating weight into my daily walks could enhance my physical strength and stamina, as well as provide any noticeable mental health benefits.
Various studies have indicated that load-bearing activities like rucking have the potential to elevate oxygen uptake (VO2) and muscle mass. Therefore, I wanted to monitor my progress and assess how I felt after just a two-week trial period. The concept of rucking appeared to be a cost-effective and simple way to liven up my existing walking regimen, and I was curious about the additional challenge it would bring to my morning workout routines. (Additionally, I had recently come to know about some fantastic hiking trails near where I live, and I was eager to explore them!)
Throughout the two-week period, I committed to walking for at least 45 minutes each day in my neighborhood while carrying extra weight. Mindful of the potential risks of adding too much weight too quickly, I began with a 10-pound load in my backpack and incrementally increased the weight by five pounds with every workout until reaching approximately 50 pounds.
Here’s what happened during my two-week rucking experiment.
From Regular Walks to Rucking
My usual walking routine consists of daily 45-minute walks around my neighborhood. I enjoy these walks for their simplicity and the mental clarity they provide. However, before I started rucking, I felt that my fitness plateaued and wanted to challenge myself more. That’s when I heard about rucking.
To prepare for my rucking journey, I needed a sturdy backpack and some weights. I started with a 10-pound weight, which seemed manageable for a beginner, as I didn’t want to overdo it. Transitioning to rucking required more planning than my regular walks. I ensured the backpack was comfortable and that the weight was evenly distributed.
My goal was to ruck for the same duration as my regular walks and gradually increase the weight and distance as I got stronger.
My Daily Rucking Routine
I chose varied terrain to make the rucking experience more interesting and challenging. My routes included flat sidewalks, hilly parks, and nature trails. Each day, I aimed to ruck for 45 minutes, maintaining a brisk pace similar to my regular walks.
On the first day, I was optimistic but cautious. I wondered if rucking would be significantly more difficult or time-consuming. Initially, the extra weight felt awkward, but I quickly adapted. The first few days were definitely physically demanding; I felt my muscles working harder, especially my legs and core. As I adjusted, I found a rhythm that made the routine enjoyable.
How Rucking Impacted Me Mentally and Physically
Physical Changes
The physical impact of rucking was noticeable almost immediately. My legs felt stronger, and my endurance improved as the days progressed. I experienced muscle soreness initially, particularly in my shoulders and lower back, but it was manageable and diminished over time. The added resistance from the backpack made each step more strenuous, providing a more intense workout than my regular walks.
Over the two weeks, I steadily increased my weight to 55 pounds, which was quite an increase from the modest 10 pounds I started with. I also increased my total distance from two miles to four over the two weeks, as the added intensity didn’t seem as challenging when I found a beautiful hiking trail.
I did not notice any of the extra joint pain I’d heard about, but I could certainly see how you could injure yourself if you start with a very heavy weight without allowing yourself to adapt to the stimulus.
Mental Changes
Mentally, rucking offered a refreshing change from my typical routine. The added challenge required more focus and determination, which kept me engaged during the entire workout. Thanks to the varied scenic backdrops and fresh air, I noticed a decrease in stress levels and an improvement in my mood after each rucking session as well.
In addition, the sense of accomplishment I felt after completing a ruck was more pronounced than after a regular walk. The combination of physical exertion and mental engagement made rucking an all-around rewarding experience.
Results
Benefits
After two weeks of rucking, the benefits were clear. Physically, I felt stronger and more resilient. My core stability improved, and I noticed a slight increase in muscle tone, specifically in my legs and shoulders. The increased physical effort also resulted in burning more calories, contributing to weight loss and better overall fitness.
Mentally, rucking provided a more substantial sense of achievement and a noticeable reduction in stress. The challenge of carrying extra weight forced me to stay present and focused, which had a meditative effect. The variation in terrains and routes kept my routine interesting, preventing the monotony that sometimes accompanies regular walking.
Drawbacks
It’s important to mention that rucking wasn’t without its drawbacks. The initial soreness and discomfort were more pronounced than with regular walking. Finding the right weight and adjusting the backpack for comfort also took some trial and error. Additionally, rucking required more preparation and gear, making it slightly less convenient than just lacing up my sneakers and heading out for a stroll.
Conclusion
Replacing regular walks with rucking for two weeks was a rewarding experiment. I experienced significant physical benefits, including increased strength and endurance, improved mental clarity, and reduced stress. Rucking proved to be a more strenuous and engaging workout than regular walking.
I would recommend rucking to anyone looking to intensify their walking routine and enhance their overall fitness. It’s especially beneficial for those seeking a full-body workout that improves both physical and mental well-being.
To get started, you only need a good quality rucksack or sturdy backpack and a manageable weight. Begin with a lighter load and gradually increase it as your strength improves. Remember to choose varied terrains and stay consistent.
Rucking can be a great addition to your fitness routine, offering a blend of strength training and cardiovascular exercise while keeping things engaging yet challenging.
Frequently Asked Questions About Replacing Regular Walks with ‘Rucking’
What is ‘Rucking’?
Rucking is the activity of walking with a weighted backpack or rucksack, usually done for exercise or training.
How does ‘Rucking’ differ from regular walking?
Rucking differs from regular walking by adding weight to your walk, which increases the intensity of the exercise and engages more muscles in your body.
What are the benefits of ‘Rucking’ compared to regular walking?
- Rucking helps build strength and endurance as you carry extra weight during the activity.
- It can increase the number of calories burned compared to regular walking, making it a more efficient workout.
- Rucking can improve your posture and balance as you carry the weighted backpack.
Is ‘Rucking’ suitable for beginners?
Rucking can be suitable for beginners, but it is important to start with a lighter weight and gradually increase the load as your strength and endurance improve. It is also advisable to consult with a fitness professional before starting any new exercise routine.
How often should I ruck to see results?
The frequency of rucking depends on your fitness level and goals. It is recommended to start with 2-3 rucking sessions per week, allowing time for rest and recovery between sessions. As you progress, you can increase the frequency or duration of your rucking workouts.
