Rucking boosts endurance over walking

Rucking, the practice of walking with a weighted backpack, has recently gained traction as an effective way to elevate a walking workout and overall fitness. 

Curious about its potential benefits, I replaced my daily walks with rucking for two weeks to see if adding weight would boost my physical strength, endurance, and mental well-being.

Research indicates that load-carrying exercises like rucking can enhance oxygen uptake (VO2) and muscle mass.

Intrigued by these findings, I decided to track my progress and see how I felt after just two weeks.

Rucking seemed like an affordable and simple way to spice up my current walking routine. Plus, I recently found some great hiking trails nearby that I wanted to explore!

Each day for two weeks, I walked for at least 45 minutes with a weighted backpack.

Aware of the risks of adding too much weight too soon, I started with a 10-pound load and gradually increased it by five pounds each workout until I reached about 50 pounds.

Here's what happened during my two-week rucking experiment.

Transitioning from Regular Walks to Rucking

My usual walking routine involves 45-minute daily walks around my neighborhood, which I enjoy for their simplicity and mental clarity.

However, I felt my fitness had plateaued and wanted a new challenge—enter rucking.

To prepare, I needed a sturdy backpack and some weights. I opted for a manageable 10-pound weight to start, ensuring I didn't overdo it.

Transitioning to rucking required more planning than my regular walks. I made sure the backpack was comfortable and the weight evenly distributed.

My goal was to ruck for the same duration as my regular walks and gradually increase the weight and distance as I grew stronger.

My Daily Rucking Routine

I chose varied terrains to keep the rucking experience interesting and challenging. My routes included flat sidewalks, hilly parks, and nature trails.

Each day, I aimed to ruck for 45 minutes at a brisk pace similar to my regular walks.

On the first day, I was optimistic but cautious. I wondered if rucking would be significantly more difficult or time-consuming.

Initially, the extra weight felt awkward, but I quickly adapted. The first few days were physically demanding; I felt my muscles working harder, especially in my legs and core.

As I adjusted, I found a rhythm that made the routine enjoyable.

The Impact of Rucking on My Mind and Body

Physical Changes

The physical benefits of rucking were noticeable almost immediately. My legs felt stronger, and my endurance improved as the days went on.

I experienced muscle soreness initially, particularly in my shoulders and lower back, but it was manageable and diminished over time.

The added resistance from the backpack made each step more strenuous, providing a more intense workout than my regular walks.

Over the two weeks, I steadily increased my weight to 55 pounds, a significant jump from the initial 10 pounds.

I also extended my total distance from two miles to four miles, especially after discovering a beautiful hiking trail.

I did not experience any of the joint pain I'd heard about, but I could see how starting with a very heavy weight without proper adaptation could lead to injury.

Mental Changes

Mentally, rucking offered a refreshing change from my usual routine. The added challenge required more focus and determination, keeping me engaged throughout the workout.

The varied scenic backdrops and fresh air reduced my stress levels and improved my mood after each session.

Additionally, the sense of accomplishment I felt after completing a ruck was more pronounced than after a regular walk.

The combination of physical exertion and mental engagement made rucking an all-around rewarding experience.

Results

Benefits

After two weeks of rucking, the benefits were clear. Physically, I felt stronger and more resilient.

My core stability improved, and I noticed a slight increase in muscle tone, especially in my legs and shoulders.

The increased physical effort also led to burning more calories, contributing to weight loss and better overall fitness.

Mentally, rucking provided a greater sense of achievement and a noticeable reduction in stress.

The challenge of carrying extra weight forced me to stay present and focused, creating a meditative effect.

The variation in terrains and routes kept my routine interesting, preventing the monotony that sometimes accompanies regular walking.

Drawbacks

It's important to mention that rucking wasn't without its drawbacks. The initial soreness and discomfort were more pronounced than with regular walking.

Finding the right weight and adjusting the backpack for comfort also required some trial and error.

Additionally, rucking involved more preparation and gear, making it slightly less convenient than just lacing up my sneakers and heading out for a stroll.

Conclusion

Replacing regular walks with rucking for two weeks was a rewarding experiment.

I experienced significant physical benefits, including increased strength and endurance, improved mental clarity, and reduced stress.

Rucking proved to be a more strenuous and engaging workout than regular walking.

I would recommend rucking to anyone looking to intensify their walking routine and enhance their overall fitness.

It's especially beneficial for those seeking a full-body workout that improves both physical and mental well-being.

To get started, you only need a high-quality rucksack or sturdy backpack and a manageable weight.

Begin with a lighter load and gradually increase it as your strength improves. Remember to choose varied terrains and stay consistent.

Rucking can be a great addition to your fitness routine, offering a blend of strength training and cardiovascular exercise while keeping things engaging and challenging.

Source: eatthis

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.