Rucking (no not rugby) has become one of my go to, can do anywhere, anytime workout. Going out for a hike? Add 20 lbs. Is your walk getting easier and easier? Add 10 lbs. Below is a video into the finer points of rucking and gives great perspective into the mindset of rucking and why it is so good.
Ruck Sack Runs, also known as Ruck Running, is a combination of running and rucking (carrying a backpack or rucksack). This type of training is growing in popularity among military personnel, endurance athletes, and everyday fitness enthusiasts. It’s a challenging and effective way to build strength, endurance, and cardiovascular fitness. However, it’s important to approach Ruck Running with proper training and technique to avoid injuries.
One of the most common misconceptions about Ruck Running is that it systematically destroys your joints, impacts your spine, and causes more harm than good. According to an article on fieldathlete.com, this is not necessarily true[1]. Ruck Running, like any physical activity, has potential risks and benefits. The key to safe and effective Ruck Running is to establish the fundamentals of rucking and progress gradually.
It’s essential to start by rucking with a moderate load and building up gradually as you get used to how your body feels with the extra weight. A good starting point is to put 20 pounds on your back and go for a walk. Get used to how your shoulders, how your back, how your hips, how your body feels with a rucksack on it and then, look to advance it[2]. Gradually increasing the load and distance will help you build the strength and endurance you need to progress to Ruck Running.
Proper technique is also essential to safe and effective Ruck Running. Keep your back straight, engage your core, and maintain a steady pace. It’s important to stay relaxed, allowing your body to absorb the impact of running, and keep a steady rhythm. Ruck Running can be a high-impact activity, so it’s important to wear proper footwear, listen to your body, and seek medical advice if you experience any pain or discomfort.
Enjoy your time with some weight on your back. Feel good about walking with some grocery bags in your hand. Just don’t give up. Keep your mind focused. Yes, It is going to be hard, but that’s the point.
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