Rucking is a new form of workout, originating from military exercises. It combines two exercises – walking and a weighted vest or hiking and a weighted rucksack. This diverse workout has a broad range of health and fitness benefits for professional and amateur athletes, as well as other individuals.
Rucking For The Beginner
You recently discovered this new workout, rucking, and the anticipation is urging you to dive in headfirst. Stop, this is the worst thing anyone could ever do. Rucking is unlike walking in that it entails a heavy rucksack or weighted vest. It requires significant amounts of stamina and endurance to ruck long distances. For beginners who are accustomed to a couch potato lifestyle, even rucking short distances will be difficult.
Rucking Gear – Experts do not recommend immediately investing in expensive rucking gear. A few workouts may be needed to determine if you are going to stick with rucking. Remember all the times, you bought your child costly sports gear or a musical instrument only to have the investment flushed down the drain? Try to make do by stuffing a basic backpack with books or other items on hand. Put your mentality and physicality to the test to determine if rucking is the right workout for you.
- Hiking Boots – A necessity when trekking rough and semi-rough terrain, hiking boots need to offer arch support, weather resistance, impact resistance, comfort, and flexibility.
- Walking Shoes – A necessity when walking state and city park trails and paths. A padded insole, thick rubber outsole, ankle support, and ample toe space ensure the best rucking experience.
- Support Socks – Adds extra comfort for feet, ankles, toes, and lower legs while rucking short and long distances.
- Lightweight Attire – Shirts, shorts, and pants should be designed from moisture-wicking materials, cotton preferably. Long-sleeved shirts help minimize exposure to dangerous UV rays.
- Sunscreen – Organic or natural sunscreen without harmful chemicals is recommended. The cream should go on smoothly and not leave a greasy residue. SPF 50 or SPF 60 reduces sun exposure and the risk of skin cancer.
- Hydration Bladder – Hydration is key to a good rucking experience. A one- or two-liter hydration bladder should provide enough water for a 5-mile rucking trek. The hydration bladder will fit comfortably inside a rucksack to keep your hands free.
- Weighted Vest – The design needs to be adaptable to different body weights. The vest should not weigh more than 10 percent of the athlete’s body weight. A 120-pound female can safely carry a 12-pound weighted vest during rucking workouts.
- Rucksack – Preferable for rucking because it has pockets, zippers, and interior compartments for weights and other items. It is vital to factor in the weight of the rucksack before filling it to the maximum load.
Rucking Distance Recommendation
Rucking distance depends on several factors, including age, gender, athleticism, body weight, physical and mental health status, and terrain. Rucking rough terrains requires more stamina and strength. The distance goal for rough terrain will vary depending on the individual and difficulty level. People who have never hiked in rough terrain should set a distance goal of one mile. Over time, the distance can be increased in small increments until the final goal is reached.
Rucking takes time, especially long distances. Factor in your responsibilities when setting each and every rucking distance goal.
Set Attainable Rucking Distance Goals
A common mistake people make is setting an unattainable rucking goal. This applies to the distance, weight, and terrain. An unattainable goal is a deterrence for many people. Knowing the goals will never be met is enough to deter anyone from rucking again.
Applying all the above-mentioned factors, participants can set and meet goals with little effort. With this said, active people can safely set moderate goals that require more effort. As long as they know the risks, there should not be any setbacks.
Start With Short Distances
Fitness trainers recommend short distances for beginners. Active people can add a few more kilometers without overdoing it. A 15-minute trek no more than twice a week is recommended.
Account For The Return Trip
Although it depends on the trail you’re hiking, you may have to account for the return trip. In many cases, the trail will lead to a spring, waterfall, or overview. Once you’ve reached the end, you’ll have to turn around and return. If the trail is very long, you’re likely going to be exhausted by the time you reach the end. Coming back will be very difficult and it might seem impossible.
Before leaving home, it is pertinent to map out your trip so you don’t get stuck five or ten miles from your vehicle. Always account for the return trip to ensure that you can make it back without difficulties. Alternatively, you can choose trails that circle back.
Consider Your Fitness Level
Once you’ve rucked a few times, you may feel better than ever. Unfortunately, you might become too cocky. If this happens, you are probably going to bite off more than you can chew. Then, you’ll find yourself stuck on the trail struggling to make it back. Instead of encountering this nightmare, you should realistically think about your fitness level.
Newcomers should never attempt to tackle 10-mile rucks because they’re too difficult. Choose a suitable distance and a decent weight for your next rucking experience. Consider your fitness level and be realistic to avoid running into problems.
Think About The Area
It is always wise to think about the area that you’re going to be in. While most people like rucking at a local trail, it is also possible to do this in your city. You can carry your heavy rucksack around your city center until you’ve passed five miles. It is easier to do this because you can always find a store to buy supplies and find a place to take a break.
If you’re going to be in the woods, this won’t be possible. Think about the area when planning your trip.
Afterword
Rucking is a precise practice that can be enjoyed by anyone. If you like being outside and walking, you may love rucking too. Just make sure that you don’t overdo it. Once you’ve hiked for 10 miles, you may have to turn around and return to your vehicle. If you’ve already exhausted yourself, you may not make it back. Pace yourself and be cautious to minimize this risk.