For winter inspiration, a team of ORA PTs share their wisdom and expertise for friends and patients of ORA who want to jumpstart health goals in 2025. Midlife is a unique stage on life’s journey that provides both the wisdom of what’s important and to understand the unique weight-loss challenges. From January through March, ORA will feature a PT’s approach to fitness and how you can progress toward a healthier mindset and body by spring.
Keep on (T)rucking
Have you heard some buzz lately around an exercise trend called “rucking?” It’s a way to kick up your walk or hike into a challenging cardio and weight training zone. Rucking is not new. Several sources point to the term “ruck” originating from military training because soldiers carry heavy rucksacks on long-distance marches. Many current and military veterans like to ruck both on the job and for weekend fitness.
What about rucking for us civilians? You may be already rucking. Ever carried a heavy backpack or a bunch of groceries up and down a few stairs? That’s what rucking is all about. Only it doesn’t feel like so much work, but a great way to get outside, burn more calories than a walk, and still clear your mind.
A typical walk can burn about 100 calories a mile but add some weight and hit a trail and you’ve got a more efficient workout for double or triple the calories for the same distance.
As we get into warmer weather, rucking can be a great addition to your wellness routine. It is an excellent way to improve your overall fitness, build leg and core strength, get outdoors and unplug from stress.
Getting started with rucking is easy, and I’ll share my tips below. However, first, I want you to learn from my own beginner’s experience when I tried to ruck the first time:
My first ruck attempt was somewhat of a failed experiment. It started when I put a towel wrapped dumbbell into an old backpack and took off on a run down the trail.
I didn’t want to spend extra money on a special backpack or ruck weights. However, my old backpack was too loose, the weight was too heavy and not well secured. And, by the time I finished my run, my shirt and backpack were bloodied. Learn from me!
How to Begin Your Ruck Journey
- Your pack: It doesn’t need to be fancy or expensive. However, comfortable shoulder straps are important. I also like a hip belt (optional on some packs). The compartment should be able to accommodate the appropriate weight. I also consider the breathability of the material.
- Adding weight: I suggest starting with no more than 10% of your body weight. You can adjust this up or down based on your fitness level and the trail you choose. Flat weights distribute the load well, but sand weights are also a favorite of mine.
- Terrain: The trail you choose is important. I like to be in the woods and run hills and there are plenty of options here in the Quad City area. Elevation changes and the type of trail you are on will also affect the amount of pack weight as well as the energy you expend.
Technically, you can ruck anywhere. (One friend told me her husband mows with a weighted vest.) However, I suggest varied terrain to really challenge and strengthen muscles, joints, and ligaments in your ankles, knees and hips. Plus, the woods are just cooler and hills build endurance. - Shoes: Choose your footwear based on the terrain and whether you are walking/hiking or running. There are also shoes that are multi-use for trail running which can work. I don’t wear boots, but many people who walk wear a version of hiking boots.
- Time on foot: Start gradually. 1-2 miles; 15-30 minutes are good starting points. You can measure exertion by heart rate (zone 2 is 60-70% of max heart rate) or by using a perceived exertion scale. Aim for the middle of the scale (5-7 on a 10 point scale). You can also stay in the “conversation” zone, meaning you could comfortably talk with an exercise partner during the ruck.
If you run while rucking, some term that “ruck running.” Either way, it combines strength training with cardiovascular/endurance training and increases caloric burn.
If you like to walk or hike QC trails, then rucking just may be your new thing for the coming season. Grab your pack, add some weight and LET’S GO! See you on the trail! – Eric
