Rucking is much more than just a fitness trend; it’s a genuine practice that combines physical effort and immersion in nature. Inspired by military training methods, rucking has captivated many followers due to its numerous benefits. In this article, we will explore its advantages, risks, and how to integrate it safely into your sports routine.
What is rucking?
Rucking is a physical activity that combines walking with carrying a weighted backpack. Originally, this practice was used by military personnel to maintain their fitness by walking long distances while carrying heavy loads. This training method has gradually gained popularity, appealing to both fitness enthusiasts and nature lovers.
Starting rucking is relatively simple. You just need to choose a comfortable backpack and fill it with weights appropriate for your fitness level. The idea is to intensify your usual walking by adding extra resistance, which helps strengthen muscles and improve endurance.
The benefits of rucking
Practicing rucking can have numerous benefits for both physical and mental health. First, it contributes to a better cardiovascular condition, increasing heart rate while being less intense than running. This allows those who dislike running to maintain good fitness levels.
Moreover, rucking is excellent for strengthening muscles, particularly the legs, glutes, and back. Adding weight to the backpack encourages the body to work harder, helping to tone and sculpt the body. According to a study, it could burn three times more calories compared to regular walking, which is particularly interesting for those looking to lose weight.
In addition to the physical benefits, rucking is also a practice that promotes mental well-being. Walking outdoors and disconnecting from screens is an excellent way to reduce stress and improve mood. The experience of nature combined with physical effort enhances the feeling of satisfaction and achievement.
The risks associated with rucking
Despite all its advantages, rucking is not without risks. Improper or excessive practice can lead to injuries, particularly in the back and joints. It is therefore essential to start gradually and listen to your body. Before embarking on a rucking routine, consulting a specialist is always recommended, especially if you have pre-existing health issues.
The choice of backpack and weights also matters. A poorly fitted or too heavy backpack can cause pain and imbalances. Remember to adjust the straps so they are well secured on your shoulders and waist, in order to minimize pressure on the lower back. A study has revealed that unbalanced backpacks can lead to blood circulation problems and cause excessive fatigue.
How to start rucking well?
For those wishing to include rucking in their training routine, here are some practical tips. First, start with a light weight, ideally between 5 and 10% of your body weight, and gradually increase as you gain confidence and endurance. It is also crucial to choose a suitable terrain, avoiding overly steep surfaces at the beginning.
Investing in good equipment is essential. A comfortable and durable backpack, along with suitable hiking shoes, can make all the difference. This not only maximizes the physical benefits of rucking but also ensures your safety during the effort.
Essential equipment for rucking
The choice of equipment is a crucial step to practice rucking safely and effectively. First, a good backpack is essential. Opt for a model with padded straps and multiple adjustments to ensure proper support and optimal comfort.
Next, the choice of weights also deserves your attention. Weight plates are often recommended as they can be easily adjusted in the backpack. If you are just starting, sandbags can also work, but it’s essential to ensure they are well-contained to avoid leaks.
Recommended rucking routines
Once you have the right equipment, you need to establish a routine. A good way to start is by integrating rucking sessions into your regular schedule. Once or twice a week, plan outings suitable for your level. Start with easy walks on flat terrain and then, over time, introduce elevation and longer distances.
To stay motivated, consider joining a rucking group. Many clubs and communities, such as those you can find on social media, can be an excellent source of support and encouragement. Walking in a group can also make the effort more enjoyable and less monotonous.
Understanding the enthusiasm for rucking
Rucking has become a real trend in recent months, particularly thanks to the power of social media. Millions of videos on TikTok and Instagram showcase enthusiasts sharing their experiences and the benefits of this sport. This sharing has created a dynamic community around a practice that is simple to adopt and very accessible.
Influencers and sports coaches highlight the social aspect of rucking, making this activity an opportunity to gather, motivate each other, and share achievements. This collective approach contributes to making rucking a popular activity for its fun and truly engaging aspect.
Rucking, a way to reconnect with nature
Regular rucking also offers the opportunity to reconnect with nature. Whether on hiking trails or country paths, rucking allows you to fully appreciate the environment while working your body. It is a way to enjoy the outdoors, avoid the monotony of the gym, all while reaping the benefits of fresh air.
This approach encourages greater awareness of our environment, fostering a natural respect. By walking and carrying loads, you will quickly notice the wonders of nature, from breathtaking landscapes to wildlife. Thus, it is an excellent way to combine physical work with sensory pleasure.
My name is Lucas, and I am a fitness coach specializing in sports and well-being. Passionate about fitness and health, I am here to guide you on your journey toward better physical shape and a healthier life. Together, we will reach your goals and help you exceed your limits!
