When you get that wake-up call… you know the one… feeling bad and stressed to the limit with work and worries. There are two things you can change and see immediate results. The first is diet, but I am not getting into that in this post! The second and most important thing one can do is easy, get outside and start moving!
I have done a far bit of walking and running, but in my experiences, when I backpacked, I felt the best. Not only physically, as in strong and energized; but my inner being was also in harmony and contented.
Welp, there is a new movement in the exercise world of “ways to do”. And one of those is to get out and walk with a ruck (backpack) with a tad bit of weight in it.
When you hear the word “Rucking” most people know it as a military reference to the ruck march and the ruck run. Ruck marching/running in the military and especially special operations forces, is a gold standard that measures overall performance and mental will power.
The most basic definition of rucking in the military is very simple, it is to move your gear from one place to another while walking or running.
You also might ask what the term “Ruck” in “Rucking” means. It is a military reference to a soldier’s backpack and includes everything in and attached to that backpack.
Non-military persons can benefit greatly by taking a proven method and applying it to exercise and general wellness.
So, what do I need to begin “Rucking”?
Equipment List:
-
- Ruck/Backpack
- Weight to go inside
- Quality Boots/Shoes (Boots recommended for ankle support)
- Quality Socks with cushioning and compression
- Water
- Hat (optional)
- Sunglasses (optional)
- Sunscreen (optional)
- Device for tracking routes and statistical info (optional)
- Music/Pod Cast! (optional)
- Ruck/Backpack
What goes into my Ruck?
Start out light almost anything can be added to for weight. The key point to remember is that “heavy” items go as close to your back and as high in the ruck as possible. You can use clothes, towels, light items to “fill” in your Rucks space. Common heavy items can be:
-
- Water bottles (completely full)
- Bricks (wrapped in towels or duct tape)
- Your favorite canned beverages!
- Even books.
What weight should i start out with?
If you are beginning with little to no exercise, you should start very light maybe 5 lbs. You will have to experiment with the weight to see what works for you. I am starting out with 20 lbs of weighted items and then my rcuk with stuffing is 8.8 lbs.
How do I Ruck?
Gear up, stretch, and go out and walk! I would suggest a slow pace and to walk for time. Begin with 10-20 mins
What should I expect?
Its going to be a challenge! You will experience soreness in walking with weight on your back. The straps will also cause some shoulder and mid back aching.
The good news is that most of these aches and pains will eventually go away. A good tip is to invest in a good Ruck with padded shoulder straps and a front chest clasp.