{"id":33767,"date":"2024-06-11T16:50:06","date_gmt":"2024-06-11T20:50:06","guid":{"rendered":"https:\/\/whatsgood.vitaminshoppe.com\/?p=33767"},"modified":"2024-07-15T15:40:02","modified_gmt":"2024-07-15T19:40:02","slug":"rucking","status":"publish","type":"post","link":"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/","title":{"rendered":"What&#8217;s The Deal With Rucking?"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">If you\u2019re into fitness, you\u2019ve probably noticed all of the chatter about <\/span><a href=\"https:\/\/www.tiktok.com\/channel\/what-is-rucking?lang=en\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">\u201crucking\u201d<\/span><\/a><span style=\"font-weight: 400;\">\u00a0on your social media feeds lately. It\u2019s more than a flash-in-the-pan trend, though. On the contrary, rucking might just be one of the most time-tested workouts you can do. Here\u2019s everything you need to know about this surprisingly simple form of exercise\u2014and how to incorporate it into your routine to feel like an all-around more capable human.<\/span><\/p>\n<ul>\n<li><em style=\"font-family: 'Josefin Sans', Arial, sans-serif; font-size: 0.875rem; font-weight: bold; text-transform: uppercase;\"><strong>ABOUT OUR EXPERTS: <\/strong><\/em><em><em><em><span style=\"font-weight: 400;\"><a href=\"https:\/\/www.linkedin.com\/in\/jennifer-scott-fitl4dy\/\" target=\"_blank\" rel=\"noopener\">Jenny Liebl<\/a>, C.P.T., is a certified personal trainer as well as a content developer and podcast host for the International Sports Sciences Association (ISSA). <a href=\"https:\/\/barbend.com\/author\/jakedickson\/\" target=\"_blank\" rel=\"noopener\">Jake Dickson<\/a>, C.P.T., is a certified personal trainer and USA Weightlifting coach with Barbend. Ryan Hill, P.T., D.P.T., O.C.S., a physical therapist and co-owner of <a href=\"https:\/\/www.instagram.com\/thestrideshop\/\" target=\"_blank\" rel=\"noopener\">The Stride Shop<\/a> in New Orleans.<\/span><\/em><\/em><\/em><\/li>\n<\/ul>\n<h2><b>What Is Rucking?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">Rucking involves walking various types of terrain with a weighted backpack or rucksack,\u201d shares certified personal trainer <\/span><a href=\"https:\/\/www.linkedin.com\/in\/jennifer-scott-fitl4dy\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jenny Liebl<\/span><\/a><span style=\"font-weight: 400;\">, C.P.T., content developer and podcast host for the International Sports Sciences Association (ISSA). Besides a backpack or rucksack, you can also use a weighted vest.<\/span><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201c<\/span><span style=\"font-weight: 400;\">Rucking is used as a form of exercise for many people, but its origins are in the armed forces, in which soldiers have long carried backpacks loaded with supplies and tools weighing upwards of 70 pounds while on duty,\u201d she says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Basically, anytime you have ever packed a backpack for a hike or walk, you were rucking and probably did not even know it.<\/span><\/p>\n<h2><b>Why is Rucking Having a Moment?<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Clearly, people have been doing what social media stars now call rucking for a long time. Why, then, is rucking having such a moment right now?\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Liebl thinks it has something to do with how COVID (and the time since) spurred many people to reevaluate and recommit to fitness and health goals while reigniting their love for the great outdoors. \u201cRucking provides the best of both worlds,\u201d she says.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The trend may also stem from other recent fitness crazes. \u201cI think the rapid rise of rucking as a form of recreational exercise can be attributed, in part, to CrossFit and other forms of mixed-modality fitness,\u201d shares certified personal trainer <\/span><a href=\"https:\/\/barbend.com\/author\/jakedickson\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">Jake Dickson<\/span><\/a><span style=\"font-weight: 400;\">, C.P.T., a USA Weightlifting coach at Barbend.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rucking also boasts a pretty low barrier to entry, given that all you need is some sort of backpack or a <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/weighted-vest-benefits\/\" target=\"_blank\" rel=\"noopener\">small weighted vest<\/a> to get started, Liebl and Dickson agree. Anywhere you can take a hike or walk, you can do so with a rucksack or weighted backpack, making it an accessible and versatile activity for anyone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rucking gets bonus points for being more tolerable for new exercisers than a running program and saving you time, as it doesn\u2019t require going to a gym or fitness studio, suggests <\/span><span style=\"font-weight: 400;\">Ryan Hill, P.T., D.P.T., O.C.S., a physical therapist<\/span><span style=\"font-weight: 400;\"> and co-owner of <\/span><a href=\"https:\/\/www.instagram.com\/thestrideshop\/\" target=\"_blank\" rel=\"noopener\"><span style=\"font-weight: 400;\">The Stride Shop<\/span><\/a><span style=\"font-weight: 400;\"> in New Orleans. \u201cPeople looking for more of a challenge can simply add more weight, ruck hills, or ruck for longer periods, making it a scalable activity,\u201d he says.\u00a0<\/span><\/p>\n<h2><b>The Benefits of Rucking<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Rucking is a creative way to get a workout in\u2014and its health and fitness benefits are equally exciting.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u201cRucking is a full-body challenge that can improve cardiovascular endurance, muscular strength and endurance, core strength, and overall fitness,\u201d says Liebl. \u201cWhen used for fitness, rucks can weigh anywhere from five to 50 pounds and people can walk in all types of terrain ranging from a walk around the neighborhood for a beginner to a trek through the mountains for someone more advanced.\u201d The easy scalability makes rucking a great exercise option for people of all fitness levels.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a<\/span><span style=\"font-weight: 400;\"> form of cardiovascular endurance training, rucking benefits heart health and functional longevity. \u201cFor someone who wants to be able to hike late into life, rucking in their 30s and 40s would be an excellent way to prepare,\u201d says Dickson. Hill agrees: \u201cRucking finds its way into the programming I do for ultramarathoners, and I have my 70-year-old father do a few sessions a week while walking the dog!\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you <\/span><span style=\"font-weight: 400;\">want a bit more of a challenge than just walking but do not want to do high-impact, intense, or fast-paced cardio workouts, rucking is for you. \u201cI would also consider programming rucking sessions for strength athletes or weightlifters who want a bit of active recovery on their dedicated rest days,\u201d says Dickson.\u00a0<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/sports-supplements-for-recovery\/\" target=\"_blank\" rel=\"noopener\">4 Post-Workout Game-Changers For Maximum Muscle Recovery<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">Speaking of weightlifters\u2026 In terms of muscular strength and endurance, rucking adds resistance to the body, which is considered a load. \u201cThe addition of load to the body is known as <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/strength-training-powerlifting-olympic-lifting\/\" target=\"_blank\" rel=\"noopener\">resistance training<\/a> and this type of training (when applied in the proper dosages and with proper recovery) can drive the adaptation of building muscle strength in the core, which consists of the abdominals, back, glutes, and upper legs,\u201d explains Liebl. \u201cWhen you couple this resistance with walking for extended periods on a variety of terrains, you can drive the adaptation of endurance, or the ability of the muscles to work for a prolonged period without fatiguing.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Similarly, the resistance training rucking offers benefits the joints and bones similarly to traditional resistance training. \u201cCreating force in the muscles when we walk under load places stress on the tendons (that connect muscle to bone) and the bone itself,\u201d says Liebl. \u201cOver time, that stress leads the body to remodel and reinforce the impacted bones which, in turn, increases bone density and strength. This has a multitude of benefits as we age, like the reduced risk for developing osteoporosis or experiencing bone fractures or breaks.\u201d<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Plus, since rucking combines resistance training with walking (especially when done on challenging terrain), the joints of the legs, hips, and spine are primed to remain more mobile and the connective tissues and muscles around those joints stay stronger and healthier, Liebl adds.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One other impactful benefit of rucking is the fact that it is often done in groups. \u201cSimilar to the magnetic community aspect of CrossFit, rucking has become an activity that brings people together, promotes mental resilience and perseverance (carrying a heavy backpack for extended periods is not easy, after all), and satisfies the basic human need for relatedness with others,\u201d notes Liebl.<\/span><\/p>\n<h2><b>How To Get Started With Rucking<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Good news! If <\/span><span style=\"font-weight: 400;\">you have some time and access to the outdoors, you are already halfway to getting into rucking.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The experts recommend starting with a lightly weighted pack (as light as five pounds) and rucking for 10 to 20 minutes a few times per week. After a few weeks, choose a variable (think weight, terrain, walking speed, or time rucking) to increase, suggests Liebel.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you feel ready for longer bouts, mix up your approach throughout the week. <\/span><span style=\"font-weight: 400;\">For example, go for one long-duration ruck (around an hour is a great benchmark) per week and then mix in some shorter, but more intense rucking workouts, Dickson suggests.<\/span><\/p>\n<p><strong>Read More: <a href=\"https:\/\/www.vitaminshoppe.com\/blog\/daily-habits-that-undermine-muscle-building\/\" target=\"_blank\" rel=\"noopener\">3 Common Habits That Undermine Muscle Building<\/a><\/strong><\/p>\n<p><span style=\"font-weight: 400;\">And as for your gear? <\/span><span style=\"font-weight: 400;\">\u201cA beginner can start with a regular backpack and some canned foods or a small weight plate or dumbbell,\u201d says Liebl. You can also invest in a rucksack specifically designed to carry loads. These usually range in price from $30 to $175, depending on the amount of padding it has, brand, size, and other features.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While an actual rucksack might not be necessary at first, it\u2019s an increasingly worthy investment over time. \u201cAs you acclimate to the demands of rucking, I would strongly suggest picking up a proper rucksack or hiking backpack to effectively distribute the weight across your body and limit joint pain,\u201d Liebl says.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You see, when a rucksack is worn correctly, the overall impact on the body is relatively low. The pack must be secured tightly to the body, fitted to the body size of the individual, and not worn too low on the back to avoid back or neck pain as well as joint stress, Liebl says.<\/span><\/p>\n<h2><b>Fun Ways To Ruck<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Of course, your rucking routine can expand beyond designated workouts. <\/span><span style=\"font-weight: 400;\">You could don your rucksack while doing chores around the house or even walk around the airport with your backpack on while waiting for your flight.\u00a0<\/span><span style=\"font-weight: 400;\">Heck, you can even ruck while you walk the dog, suggests Hill. If you\u2019re going out anyway, why not add some weight to your route?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Rucking is also better with friends. \u201c<\/span><span style=\"font-weight: 400;\">Personally, I would schedule longer rucks with friends and have a set destination in mind like a coffee shop, restaurant, or brewery,\u201d says Hill. You could even<\/span><span style=\"font-weight: 400;\"> g<\/span><span style=\"font-weight: 400;\">rab some friends and start a rucking scavenger hunt in your neighborhood, Liebl shares. Group rucks are also a great way to explore new walking trails near your home. \u201cAs long as your pack is fitted well and the weight is appropriate, there is no wrong way to do it,\u201d she says.<\/span><\/p>\n<h2><b>The Takeaway<\/b><\/h2>\n<p><span style=\"font-weight: 400;\">Rucking may have its most recent roots in the armed forces, but it\u2019s a great way for anyone to build strength, endurance, and overall fitness. This full-body challenge offers well-rounded benefits and boasts a low barrier to entry and the ability to do it with friends, pets, or solo. It\u2019s a great way to get outdoors and get a workout in, whether you ruck around your neighborhood or up a mountain.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you\u2019re into fitness, you\u2019ve probably noticed all of the chatter about \u201crucking\u201d\u00a0on your social media feeds lately. It\u2019s more than a flash-in-the-pan trend, though. On the contrary, rucking might just be one of the most time-tested workouts you can do. Here\u2019s everything you need to know about this surprisingly simple form of exercise\u2014and how<a class=\"more-link\" href=\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\">Read More <span class=\"screen-reader-text\">What&#8217;s The Deal With Rucking?<\/span><\/a><\/p>\n","protected":false},"author":268,"featured_media":33772,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false},"version":2}},"categories":[286,4,9],"tags":[],"class_list":["post-33767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-editors-picks","category-fitness","category-the-latest"],"jetpack_publicize_connections":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.7 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>What&#039;s The Deal With Rucking? | What\u2019s Good blog<\/title>\n<meta name=\"description\" content=\"Rucking is a trend taking social media by storm\u2014and for good reason! 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This exercise modality supports muscle and cardiovascular health.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\" \/>\n<meta property=\"og:site_name\" content=\"What\u2019s Good blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/THEVITAMINSHOPPE\/\" \/>\n<meta property=\"article:published_time\" content=\"2024-06-11T20:50:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-07-15T19:40:02+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2024\/06\/hikers-with-backpacks.jpg?fit=1480%2C614&ssl=1\" \/>\n\t<meta property=\"og:image:width\" content=\"1480\" \/>\n\t<meta property=\"og:image:height\" content=\"614\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Ashley Martens\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:site\" content=\"@VitaminShoppe\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ashley Martens\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\"},\"author\":{\"name\":\"Ashley Martens\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#\/schema\/person\/04d71182d7016c38bd1ab7f43394cf8b\"},\"headline\":\"What&#8217;s The Deal With Rucking?\",\"datePublished\":\"2024-06-11T20:50:06+00:00\",\"dateModified\":\"2024-07-15T19:40:02+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\"},\"wordCount\":1566,\"publisher\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2024\/06\/hikers-with-backpacks.jpg?fit=1480%2C614&ssl=1\",\"articleSection\":[\"Editors Picks\",\"Fitness\",\"The Latest\"],\"inLanguage\":\"en-US\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\",\"url\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/\",\"name\":\"What's The Deal With Rucking? | What\u2019s Good blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.vitaminshoppe.com\/blog\/rucking\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/i0.wp.com\/www.vitaminshoppe.com\/blog\/wp-content\/uploads\/2024\/06\/hikers-with-backpacks.jpg?fit=1480%2C614&ssl=1\",\"datePublished\":\"2024-06-11T20:50:06+00:00\",\"dateModified\":\"2024-07-15T19:40:02+00:00\",\"description\":\"Rucking is a trend taking social media by storm\u2014and for good reason! 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