# Rucking: Essential Insights Before You Buy Gear
Rucking has swiftly emerged as one of the most popular fitness fads, with fans and fitness journals praising its advantages. The concept of strolling with a weighted backpack, or “rucksack,” is seen as a transformative approach to fitness, promoting cardiovascular health, muscle growth, and even enhanced bone density. However, before you hurry to invest hundreds on a Goruck rucksack, weighted plates, and additional gear, it’s crucial to grasp what you’re stepping into.
## What Is Rucking?
At its essence, rucking is straightforward: it’s about walking while carrying a weighted backpack. The additional weight heightens the intensity of your stroll, elevating your heart rate into fat-burning sections and activating your upper and lower body muscles. In contrast to running, which can be jarring and tough on the joints, rucking is deemed a low-impact activity, making it a compelling choice for individuals aiming to become fit without the stress of more demanding workouts.
Even though rucking may seem like a miraculous exercise, it’s vital to engage with it under realistic assumptions. Not everyone needs to emulate military trainees to meet their fitness objectives, and rucking has its own drawbacks.
## The Expense of Rucking Gear
One of the primary obstacles to embarking on rucking is the initial financial outlay. A quality rucksack, such as those from Goruck, can run you $300 to $400. These bags are equipped with unique support straps and sections for weighted plates, which can incur an extra $100 or more. While certain fitness fans swear by these specialized backpacks, others, including myself, have discovered ways to initiate rucking with more economical options.
For example, I transformed an 18L REI daypack I already possessed, utilizing gym plates and a towel to assemble a makeshift rucking arrangement. Although this setup lacks the ruggedness and support of a Goruck pack, it allowed me to commence my journey without a financial burden. If you’re a newcomer to rucking, I suggest starting off with a lighter, less costly pack and gradually escalating to heavier weights and more specialized equipment.
## The Advantages of Rucking
For hikers and runners, rucking can serve as a fantastic method to introduce a new challenge to your regimen. As a runner who often steers clear of strength training, I found that rucking cleverly motivated me to relish a comprehensive workout. It also provided my feet with a respite from running while still offering cardiovascular benefits.
Rucking is particularly proficient at enhancing your VO2 Max, which measures your body’s capacity to utilize oxygen during exertion. By spending extended durations in heart rate zones 1 and 2, you can boost your aerobic capability, facilitating a stronger performance during your regular runs.
If you’re starting with rucking, it’s crucial to begin with lighter weights. The Goruck beginner’s guide advises commencing with 20 pounds and gradually upping the weight by five pounds weekly. However, I recommend starting with an even lighter load—around 10 pounds—and only increasing once you’ve built sufficient strength and stamina.
## The Drawbacks of Rucking
Although rucking offers its perks, it has its disadvantages as well. Many articles and blogs present it as a miraculous exercise that can instantly enhance your fitness, but that isn’t always true. Rucking can be hard on your body, particularly if you’re not already in good condition.
First and foremost, carrying extra weight can exert pressure on your joints, especially when walking long distances or rucking daily. While rucking is considered lower-impact compared to running, the cumulative weight can still compress your spine and result in issues such as plantar fasciitis, knee discomfort, and even long-term spinal or disc complications if not approached thoughtfully.
Furthermore, rucking does not burn as many calories as some sources would suggest. It’s true that carrying added weight intensifies your walk, but the caloric expenditure isn’t as significant as some promotional content implies. In my experience, I burned about 40% more calories while rucking with a 25-pound pack compared to walking without one—not the 200% increase that some sites claim.
## Rucking Isn’t a Magic Solution
It’s essential to engage with rucking under realistic anticipations. While it can effectively enhance the intensity of your walks and build strength, it’s not a magic solution that will reshape your body instantly. If your aim is weight loss or fitness enhancement, rucking ought to be incorporated into a broader fitness strategy that includes other exercise forms, such as running, strength training, or cycling.
Additionally, rucking might not suit everyone. If you’re not already in decent shape, it’s important to proceed gradually and develop your strength step by step. Rucking every day or attempting to carry too much weight prematurely can result in injuries, so it’s vital to heed your body’s signals and take rest days when necessary.
## My Recommendations Before You Begin Rucking
If you’re considering trying rucking, here are several pieces of advice to assist you
