What is Rucking? Why you should pay attention to this new fitness craze

Rucking is a cardio and strength workout that involves carrying a weighted pack over various distances and terrains. With origins in the military, it isn’t meant to be easy. However, this low-impact and low-cost endurance workout is an effective and increasingly popular way to get moving. It’s also an awesome way to get out of the gym and train for an upcoming hiking or backpacking trip with us.

So what exactly is rucking? Why are we just hearing about it now? Why is the New York Times calling it the “Exercise of the year?” Why is it taking TikTok and Instagram by storm? How do you start?

Below, we will answer some common questions about rucking and give you tips to try it out.

What is Rucking?

The word rucking is derived from the words ‘‘rucksack” and “marching.” In its simplest form, rucking involves carrying a weighted pack from one location to another – over varying distances and terrain.

Weighted pack + walking = rucking (could there be a more simple workout formula?)

Why is Rucking so Popular Right NOW?

Rucking is 2024’s big fitness trend. Perhaps it is because the co-founder of Whole30 recommended it or maybe it was because neuroscientist Andrew Huberman touted its benefits on his podcast. Maybe it was because of Michael Easter’s book, The Comfort Crisis. It’s up for debate, but the social media powers that be have taken this trend by storm.

What are the Historical Origins of Rucking?

The official concept of rucking arose in the military, but long before that, early humans depended on their ability to run, walk, and lug heavy weights (the basics of rucking) from point to point. Carrying weight has always been essential to human survival, whether it was hauling a captured deer back to camp or building stone walls to fortify a city. In his new book, The Comfort Crisis, author Michael Easter, asserts that the human body is designed to walk, run and carry. Running to catch prey and lugging the heavy weight of the animal back to camp was essential to our survival. Same with gathering wood, berries, and plants.

Easter asserts that rucking, at its core (walking and carrying weight), is the very thing the human body was designed to do, and that we should tap into it for no-fuss fitness and mental health benefits.

In addition to its ancestral roots, rucking has more formal origins in the military, where it has been used since the seventh century B.C. to train armies for battle. From the Roman legionaries to today’s modern soldiers, carrying weight from point to point has always been a key component of successful militias. Today’s Army rangers are required to carry a 35-pound rucksack over 12 miles and maintain a pace of 15 minutes per mile during their training.

Today, in a more modern sense, rucking has taken the stage on the mainstream fitness circuit, largely thanks to companies like GoRuck.

The Benefits of Rucking

Rucking offers a low-cost, high-impact workout. It’s “lifting for people who hate the gym.” Forget fancy equipment, the monotony of a gym membership and expensive subscriptions. The main attraction of rucking is that it is accessible to anyone. All you have to do is grab a backpack, grab some weights and get outside.

The benefits of rucking include increased muscular strength, stamina, cardiovascular health, bone density, reduced fat oxidation and increased metabolic rates. Runner’s World reports that rucking produces cardio training that is similar to running (without the pounding impact on your joints). Walking with weights also stimulates our neuromuscular system and makes us more efficient in the way we walk.

Additionally, rucking appears to be of great benefit to aging individuals and those who are looking to maintain muscle mass and prevent injuries through strength training.

But perhaps most importantly, rucking is about getting outdoors, which The New York Times reports has many positive mental health benefits including: increased cognitive function, increased brain activity, superior blood pressure, improved sleep and better mental health.

According to Shane O’Mara, a professor of experimental brain research, walking is a “superpower…[that] unlocks specific parts of our brains, places that bequeath happiness and health,” (New York Times). Walking, it stands to reason, may unlock some ancestral joy – lighting up our brain circuits – and pumping us with high doses of happiness. Taking on a new challenge like rucking is good for the brain and gives us the courage to tackle bigger obstacles.

Of course, there are inherent risks that come with rucking, and individuals should be careful not to overdo it. Taking on too much weight at once, increasing mileage too quickly or carrying an unequal distribution of weight could cause injury so it’s important to do it right. Those with pre-existing back, muscular or spinal injuries should consult a doctor before diving in.

How to Start Rucking:

The good news is that it is very easy to start rucking. All you need is a backpack and some weights (or household items like books or water bottles that can serve as weights).

Here are a few strategies to start Rucking: 

• Start your rucking journey with one or two rucks per week.
• Grab a backpack and some weights. GoRuck offers sleek, intentionally-designed rucking packs and vests but any pack will do. A school backpack or your hiking backpack will also work well.
• Introduce weight slowly — start by adding 10 or 20 pounds to your pack (or 5-10% of your body weight). Gradually, over the course of several months, you can work up to 30-35lbs). Research suggests that rucking is generally safe to carry weight up to 50lbs, but that fitness benefits peak in the 30lbs range.
• Think about how long you can walk without weight, and then cut that time in half when you add weight. For example if you can comfortably walk for 1 hour, try rucking for 30 minutes. Slowly increase your time and distance over the course of several months.
• Start out on flat terrain (even walking around your block is great), while you build muscle and ankle stability, and then gradually add in more angled or varying terrain.
• The military targets a pace of 15 minutes per mile, but aim for 20+ mins a mile during your first couple of weeks.
• If you go rucking with friends, it is generally wise to put the shortest or smallest person in front to pace the group.
• Pack plenty of water, head out and enjoy nature!

Rucking is a great way to train for an epic backpacking trip or hiking adventure.

REWARD YOUR efforts! Training should be fun, and it helps to have a goal to work towards (think a trip to Norway, or to Italy, where you can show off your rucking skills).

Carrying weight and walking long distances is the perfect pre-trip training for our hiking trips, many of which require that you carry a small pack over varying terrains and elevations. Read more about our activity levels here.

Our hiking trips are perfectly paced with the right mix of fun, learning, and challenge. We offer hiking trips for every activity level and terrain interest. From our Chile and Argentina Ultimate Patagonia Hiking Tour to our Norway Natural Wonders Hiking Tour, our epic hiking excursions deliver you to scenic destinations around the globe and allow you to nurture your path towards fitness and mental fortitude in breathtaking settings.

Our trips offer the ultimate chance to hone your new skills in the backcountry, experience joy alongside new friends and reward yourself for helping your body.

Go get after it!! Save your spot on one of our premier journeys and reward your workout efforts with a hiking trip.