Carrying a Back Pack for Fitness and Preparedness: The Benefits of Ruck Training
Many people are interested in preparedness. A constant theme among serious preppers is the need for physical training to augment supplies and equipment. Carrying a load is a simple survival skill at the heart of preparedness. You can improve your health and enjoy training with rucking. If you have fitness goals such as increasing endurance, building muscle, or taking your workouts outdoors, rucking does it all in a low impact package. Increasing or decreasing the intensity with custom weight, distance, terrain, and speed tailors the work out to your abilities. Along the way, you’ll build confidence and mental toughness.
Rucking is an ancient method of exercise used by soldiers since the dawn of history. There are detailed records of roman soldiers carrying loads over great distances. It was the foundation of their mobility and the strength of the empire. The US Army and Marines use rucking to strengthen and toughen their recruits and elite units like the Green Berets and the British SAS use long movements with ruck sacks in their selection and training. Rucking is easy to start and requires minimal equipment. It will building endurance, strength, mental resilience, and functional movement.
The term “rucking” comes from the Army name for a back pack, the “Ruck Sack.” Rucking is walking with a weighted backpack combing strength, endurance, and mental reflection. Rucking is moving into mainstream fitness. It’s simple and effective providing an interesting way to improve physical fitness. Rucking transforms walking into a full-body workout recruiting muscles groups through out the body. The combination of cardiovascular and strength training builds muscle, improves bone density and boosts mental resilience.
Getting started is as easy as going for a walk. No matter where you are, this is available to you. Beginners should start with light weight and add more weight or challenging routes to increase the difficulty. Walking while carrying a weight (like a rucksack) allowed our ancestors to hunt and gather over expanded areas and bring food back to camp. As we developed technology, we could carry devices and collect supplies. This natural movement builds cardiovascular health and endurance. Over time, regular hiking can lower blood pressure and reduce risk of heart disease.
Carrying a backpack engages and strengthens all major muscle groups. Your legs, core, and back all build strength and endurance. Over time, engaging these muscles leads to a stronger, more resilient body that’s more capable of handling everyday tasks. Rucking increases squat jump force, push-ups, and sit-ups and reduces perceived exertion, making you feel more fit.
If you have previous injuries or joint issues rucking offers a perfect solution. Unlike high-impact activities like running and jumping, which can magnify body weight by 30 times and lead to injuries, rucking is a low-impact exercise. You gain all the benefits of a full-body workout without major stress on your knees, hips, and ankles. According to the Journal of Clinical Medicine, rucking may slow or stop age-related muscle loss (sarcopenia) and other muscle-degenerative conditions that cause falls and injuries among older adults.
For many, the physical benefits are not the best part. The nature of long walks results in self reflection and can produce a meditative state. Challenging yourself with a rucksack builds mental toughness. This effect is magnified by difficult terrain or heavy weights. This mental toughness will benefit other areas of life building confidence and perseverance.
How to Start Rucking
The first step is to go for a walk. How long can you walk? Is this something you do regularly? If you can walk at a steady pace for 30 minutes without pain, you are ready to add some weight. The most common mistake at this point is to add too much weight too fast.
You probably have some kind of book bag or ruck sack around the house. This is a great place to start. The other critical item is comfortable walking shoes.
Water weighs 2 pounds a quart. A liter of water weighs a kilogram. When you are ready to carry a load, use water. Collect a few resealable containers (looking at you Gatoraide wide mouth bottle) and use them. The great thing about water is:
a. You need to consume it to avoid death
b. You can dump it if you over packed or pour it on your head if you or another have a heat injury
Start with five pounds for 30 minutes and see how it feels. Add more if you feel good. If you don’t have a frame on your backpack, I don’t recommend going over 15 pounds. Not choosing the right gear can result in pain. If something hurts, STOP. Past 15 pounds, you need a ruck sack with padded straps and a hip pad. Can you carry 50 pounds in a HelloKitty book bag? The stitching may hold out, but you will not have the balance and circulation you need for performance.
Choosing a Backpack
Comfort and adjustability are the characteristics we seek. A backpack has to hold the load high and close to your body. A rigid frame and adjustable straps will distribute weight evenly and reduce the discomfort and strain. You can go to REI and spend a lot of money. The trained staff will give you a solid pack that fits your body.
There are many good child carrying systems that provide proper support. This is a great way to bond with the kids but make sure you are ready for the weight before you start a long hike.
To save some money, you can watch a few YouTube Videos and go to your local Goodwill. People buy back packs all the time only to later realize they are not going camping and they donate them. This gives you a cheap way to learn what you need. Know enough to make sure you can adjust the bag to your body.
If you are an average sized adult, an Army surplus ruck sack may be just the thing. For $50 or less you can get a Molle II large Ruck Sack on eBay or at your local surplus store. The older “ACU” pattern (shown in the pictures on right and left) is unpopular because it doesn’t blend in well in the forest. This is your best deal. Make sure you get one with all the straps and the frame. The pouches on the side (sustainment pouches) are nice but not necessary and you may want to take them of to begin with. A used bag will have some wear. I recommend buying a cheap used ruck for training. If you like it after training for awhile, consider buying an identical bag in better condition for preparedness (Bug Out Bag). The frame is large and allows you to adjust the straps for a custom fit.
Good Posture
Maintaining proper posture is the best way to avoid injuries. A well fitting pack loaded with weight close to the body will keep your back straight and shoulders back. Look forward rather than down at your feet so that the weight of the backpack doesn’t pull you backward or cause strain. On rough terrain, you may want a walking stick or trekking poles to provide some extra stability Rucking has less impact on your joints than running, but the extra weight makes your legs, back, shoulders, and core work the whole time, which can impact your walking speed. Decreasing or increasing the weight of the rucksack is an easy way to tweak your speed and maintain posture.
Building Your Ruck Workout
Listen to your body. Better to feel like you need to increase your weight and distance than to feel sore and damaged the next day from over exertion. Remember that muscle growth occurs during recovery and give yourself a day of recovery after a tough work out.
- Distance: Start with a distance that feels comfortable, 1 to 2 miles. Build up gradually to avoid overexertion.
- Duration: Aim for a duration of 30 to 45 minutes for your initial rucks. As you progress, you can increase the duration and distance according to your fitness level and goals.
- Weight: Begin with a light weight (5-10 lbs) if you are a beginner with a small pack. When you feel confident, work up to 10% of your body weight. For example, if you weigh 150 pounds, that is a 15-pound weight (about two gallons of water) in your backpack. As you become more comfortable, you can add more weight incrementally. Listen to your body and only increase the weight and distance as you are physically prepared to do so.
- Pace: Maintain a steady pace that allows you to carry on a conversation while walking. Walking with friends or family is a great way to experience nature. Don’t overexert yourself. Keep moving and maintain your heart rate at a moderate level
The Ruck is a Journey Not a Destination
- Start gradually: Know your condition and advance cautiously to prevent injuries. Start with minimal weights and brief walks, increasing the challenge as you feel ready.
- Listen to your body: If you feel pain or excessive fatigue, slow down and take a break. Pushing through discomfort can lead to injuries and retard your progress. Growth comes during recovery.
- Consult a healthcare professional: Before you start rucking, it’s wise to consult with your doctor, especially if you have pre-existing health conditions. A healthcare professional can provide personalized advice and ensure that rucking is a safe option for you.
Rucking is a fun and accessible physical activity that can be adaptable any age fitness level. The ruck is like a gym on your back that can take you anywhere. It combines cardiovascular exercise, strength training, and mental resilience to improve fitness and health.
The longest journey starts with a single step. Don’t wait, put on a ruck and take that step.
