Buzz
Do you enjoy the thought of running—being outdoors, burning calories, improving cardiovascular health—but wish you could skip the actual running part? Rucking, which involves walking with a loaded pack, might be the perfect alternative.
What exactly is rucking?
Rucking is all about walking or hiking while carrying a weighted pack. It’s similar to the military practice of marching with a rucksack full of supplies over long distances. (Rucksack, rucking—see the connection?)
When you incorporate rucking into your fitness routine, you likely won’t be hauling hiking gear or military equipment—especially if you’re just taking a quick walk around the block. Instead, your pack will be filled with weights, or you might opt for a weighted vest.
What benefits does rucking offer?
Like running or other forms of cardio, rucking is a steady-state exercise that raises your heart rate over an extended period, making it great for improving cardiovascular health. It also burns a significant amount of calories, which can help with weight management.
Why not just walk without the extra weight? Once you’ve built a baseline level of fitness, walking alone becomes a low-intensity exercise. If you’re already walking and seeking more of a challenge, consider increasing your speed, walking uphill, or adding weight. Rucking encompasses all of these factors, giving you the ultimate challenge.
Is it okay to use a regular backpack for rucking?
Yes, but those who really dive into rucking often invest in specialized packs or opt for a weighted vest. If you already have a backpack, feel free to use it for your initial rucks to see if rucking is something you enjoy.
You'll quickly realize that tossing a loose dumbbell into a backpack isn’t the most comfortable option. To get started, pick up a bag of play sand (usually around $5 for 50 pounds), and use a portion of it in a securely taped bag as your first rucking weight. It’s soft, with no sharp edges, and you can add more sand as you build strength.
If you choose to use gym weights, consider wrapping them in a towel for extra cushioning. Weight plates are often easier to work with than dumbbells or kettlebells. Regardless of what you choose, try to keep the weight high on your back and as close to your body as possible. Straps or bungee cords can help prevent the pack from bouncing around.
What gear do I need for rucking?
Before discussing packs, make sure you're wearing the right footwear. You may prefer sturdy boots, like hiking boots, over running shoes. The specific type and fit are up to you.
When it comes to the pack, consider whether you want a pack that can carry useful items (great if you are hiking or backpacking, or going on very long rucks) or if you just want to add some weight in the simplest way possible.
If you’ll mainly be rucking with light to medium weights for short distances, consider a weighted vest. (These are also great if you like to do weighted pushups or other exercises. Your CrossFit friends all have one for Murph.) There are fitness-focused weighted vests that have pockets for small pouches of weight. This one from CAP is available in a 20-pound version, but there are also options that go up to 80 pounds. You can add or remove weights as needed, so buy the heaviest vest you think you’ll actually use.
Another option for weighted vests is the type that loads with a thin rectangular(ish) plate, like this from Wolf Tactical. These are more expensive, but tend to be more customizable for heavy weights, and they bill themselves as being higher quality.
If you’ll be rucking long distances and carrying supplies, go for an actual pack. There’s an older style of military pack called the ALICE, which you can sometimes find sold cheaply as surplus. They’re not particularly comfortable, or so I’ve heard. Molle style packs are the more modern equivalent. There’s no need to stick to the military aesthetic, though. If you plan to do a lot of backpacking and camping, head to your local outdoors store and try on hikers’ packs.
When you’re carrying a real pack, you can fill it with snacks and water, plus your first aid kit and survival essentials. Just about every good pack is set up to take a hydration bladder, which lets you keep several liters of water on your back and sip from it through a flexible straw without having to stop and unzip your pack.
How much weight should I use for rucking?
As a beginner, starting with 10 pounds is usually sufficient. Try to maintain a steady pace with that weight, and if it feels manageable, consider adding more. Most people use between 10 and 50 pounds for rucking, depending on their size and fitness level.
There’s a guideline in the military suggesting that soldiers shouldn’t regularly carry more than about ⅓ of their body weight. This isn’t a strict rule, and you don’t need to follow it in your personal fitness routine, but it can serve as a helpful reference for figuring out how much weight might be too much.
As with any physical activity, it’s best to start off easy, listen to your body, and gradually increase the load. Every few weeks, check if your current rucking weight still feels right and adjust it accordingly. This might mean adding more weight as your strength improves, or reducing it if the load becomes too challenging.
How fast should I walk when I’m rucking?
In the military, completing a mile in 15 minutes is considered a solid pace. Most people tend to walk at around a 20-minute mile pace, so a 15-minute mile is a significant improvement. And remember, you’re carrying a weighted pack! Think of this as a goal to work toward, and gradually build up to it if you're not ready to hit that pace just yet.
How often and how far should I ruck?
You can treat rucking like any other form of cardio, starting with whatever you can comfortably handle and gradually increasing the duration or intensity as long as it feels right and you have the time to do so.
If you’re not currently doing any cardio, start with two to three sessions a week for 20 to 30 minutes. If that’s more than you’re ready for at first, work up to it. For those who already run, bike, or use cardio equipment at the gym, try swapping one or two of your regular sessions for a ruck.
Once you’ve built the habit, you can ruck as much as you like. Rucking counts as vigorous cardio, meaning 75 minutes per week is the minimum recommendation, 150 minutes is ideal for an active individual, and more is great if you're up for it. Aim for three to five rucks per week, with each session lasting 30 minutes or more, including one longer hike (about an hour or more). That extended session is perfect for a weekend hike with friends—bring the snacks, your pack has plenty of space!
