Rucking is a diverse exercise, making it ideal for nearly all adolescents and adults. It entails walking or hiking with a heavy rucksack or weighted vest. The diversity becomes obvious when the need to alter the pace and lighten the weight of the rucksack is possible. Participants can switch from a brisk walk to a slow pace amid their rucking workouts. It is also possible to reduce the weight of your rucksack by removing some of the stored items.
To ensure a diverse weight, some participants tend to carry a one-liter hydration bladder. One liter of water weighs one kilogram or 2.2 pounds. As you trek along the path, the water in the hydration bottle begins to deplete. Before you return to the starting point, the hydration bladder should be empty and the rucksack 2.2 pounds lighter.
Ideal Rucking Pace
The pace depends on several factors – bodyweight, weigh of the rucksack, terrain, fitness status, height, distance, age, sex, and health status. Men tend to be able to handle a heavier rucksack and faster pace than women. However, men with a health condition, such as arthritis, degenerative disc disease, hypertension (high blood pressure), diabetes mellitus, and amyloidosis, a form of renal disease, may not be able to keep up with a woman’s pace.
- Age – A major determining factor that should be considered when determining the ideal rucking pace. Younger participants can easily handle a brisk pace while middle-aged participants need to drop down to a moderate pace. Older people, on the other hand, should take it slow.
- Bodyweight – Participants taking up rucking to lose weight should start with a slow pace, working up to a brisk pace. Petite and slim-build participants can tolerate a moderate pace or possibly, a brisk pace. Bodyweight should definitely be factored into the equation.
- Fitness Status – People who are accustomed to working out regularly should have no problems taking their pace to the max. A pace of 15 minutes per mile should be doable for active participants.
- Gender – Females generally have slower optimal walking speeds than their male counterparts. A shorter height, lower limb length, and wide pelvis keep women on a slower pace than men. Gender should definitely be considered when determining the ideal rucking pace.
- Distance – Most participants have a distance goal in mind before starting their rucking workout. To ensure a longer distance without side effects, a slower pace must be introduced. Since this is not a speed race, the pace can be increased and decreased at any given moment. Keeping your pace on target will ensure you reach your destination and make it back to the starting point with minimal difficulty.
- Terrain – Rucking in a state or city park offers one important benefit. Trails and paths are generally marked to keep hikers and walkers from mistakenly taking the wrong turn. State rangers and volunteers measure the difficulty of trails to keep injuries to a minimum. State park trail difficulty levels include easy, moderate, moderately strenuous, strenuous, and very strenuous. Rucking on an easy trail will allow participants to maintain a brisk or moderate pace. Rucking on a very strenuous trail will not offer the same benefit.
Avoid Overdoing A Rucking Workout
Rucking is a more strenuous exercise than walking or hiking alone. It is vital to keep this in mind when setting your pace. All the factors mentioned above must be considered to avoid overdoing it.
Rucking can be done solo or in a group. People with a competitive nature may find themselves unable to resist the urge to outdo their rucking buddy(s). Keeping your buddy’s best interests in mind will ensure you do not overdo it
Another rucking that will prove to be valuable in this case is investing in a rucksack. Weighted vests are oftentimes not adaptable to the athlete’s needs and preferences. An empty rucksack, on the other hand, is adaptable to the participant’s needs and preferences. In other words, a rucksack can be manually filled to the exact weight. Another benefit of a rucksack is the large interior compartment. A one- to two-liter hydration bottle will fit nicely inside the interior compartment. It will eliminate the need to carry an additional bag or water flask.
Pack Healthy Snacks
Rucking exerts a lot of energy. Athletes have reported fatigue during and after a rucking workout. Fatigue could have been avoided with a healthy snack. Granola bars, dried nuts, apple slices, nut butter and wheat crackers, trail mix, yogurt bites, freeze-dried fruit leathers, beef or turkey jerky, olives, and homemade oatmeal bars are packed with healthy ingredients. Antioxidants, protein, and carbs will refill the fuel tank on extended rucking hikes and walks.
Monitor Vital Signs
Members of the medical community recommend a wearable heart rate monitor for rucking workouts. Depending on the terrain, a cellular tower may not be in the nearby vicinity. Keeping this in mind, some medical wearables work without a Wi-Fi or cellular connection. Apple, FitBit, Garman, Withings, and Alivecor have a great selection of smart medical wearables.
Some brands offer much more than heart rate monitoring. The Apple Smart Watch is just one example. Athletes can track their mileage, monitor their pulse, and measure their oxygen saturation. People with respiratory and cardiac conditions should never go on a long rucking trek without a medical wearable.
Rucking Safety Tips
Rucking along a marked trail in a state or city park is much safer than trekking up a mountainside. With this said, both unmarked and marked trails have risks. A misstep could result in a minor abrasion, low extremity fracture, or broken prescription glasses.
Stuff a compact first aid kit into the rucksack, just in case you or one of your rucking buddies are injured. Being prepared for the inevitable is the only way to ensure a fulfilling rucking experience.
Summary
Set a rucking pace goal before each workout. As participants build strength, stamina, lean muscle mass, flexibility, and strong bones, they can adjust their pace accordingly. Experts recommend rucking pace adjustments in small increments to avoid overdoing it. Have fun, get healthier, and be safe.