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What is Rucking, Rucking comes from the German word "Rücken" meaning back, combined with "sack" for what you're carrying. It's walking with a weighted backpack, not for destination, but as a workout to improve endurance, strength, and mental resilience.
Why Rucking Works
Rucking turns an ordinary walk into a full-body workout
Benefits of Rucking
✅ Boosts cardio & endurance
✅ Strengthens legs, back & core
✅ Improves posture and mobility
✅ Reduces stress & boosts mental clarity
✅ Low impact - easy on the joints
If you can walk, you can ruck!
Essential Gear
🔹 Backpack: A snug, internal-frame ruck keeps weight balanced.
🔹 Footwear: Go for shoes with good support
🔹 Weight: Start with 15 - 25 lbs. using plates, bricks or even books
How to Start Rucking - Follow this beginner friendly Rucking Training Plan
1️⃣ Walk 2 - 4 intervals ( a block to a mile each )
2️⃣ Start with 15-25 lbs.
3️⃣ Add 5 - 10 lbs. weekly or increase speed/distance
4️⃣ Aim for 60 minutes, keeping your heart rate at 125-135 bpm
5️⃣ Stick to flat ground before tackling hills
Pro Tips for a Better Ruck
💡 Posture matters: Head up, shoulders back, core tight. Walk heel-to-toe and engage your glutes.
💡 Foot pain? Try foot extensions before/after rucking, wear 2 pairs of socks and always avoid walking barefoot.
💡 Upper body stiffness? Stretch mid-ruck - rains your arms and roll your shoulders
Ready to push yourself? Add bodyweight exercises like push-ups or planks. ( Just a heads up - doing this at dusk might make people think you need rescuing! )
Rucking is one of the simplest, most effective ways to get fit. No
gym required—just strap on a backpack and go!
After I was rucking for a while I started incorporating exercises such as push-ups and planks into my routine - One time I was rucking at dusk and I decided to do some push-ups - A woman driving a car stopped, asked if I was alright and offered to call 911 for me. Another time I was rucking again at dusk and I decided to do some planks - I man walking his dog shined his flashlight on me and asked if I fell. Both times it took a while to convince these people that I didn't fall and that I was just exercising.
If you are interested in starting a Rucking program I recommend the Gymnastics Power Weighted Vest as that is the vest I use and it can be be found on Amazon at the following link just below the Amazon logo - It fits comfortably and is secured to your body easily.
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