Rucking, also known as carrying a weighted object like a backpack (weighing 3-5 kg) while walking, can help burn 1,500 calories per hour.
Farren Morgan, a former royal guard and now a military trainer, advises “to turn every step into an opportunity for physical training.” According to him, this is a way to enhance workout efficiency without relying on the gym.
Rucking is not only trending on TikTok with millions of views but also taps into the instinctive human activity meant to be performed. You can start your rucking journey by preparing thoroughly, selecting appropriate gear, and ensuring your body stays hydrated. Morgan recommends gradually increasing the backpack weight to give your body time to adapt.
Carrying weight while walking helps burn calories effectively. (Photo: Telegraph).
Rucking to Improve Endurance
Morgan states that a brisk daily rucking walk will improve endurance and elevate fitness levels, stimulating both the heart and lungs. To get started, you only need a good pair of walking shoes, a backpack, and weights to put in the backpack.
How to Perform
- Maintain a Stable Posture: Keep your back straight, shoulders relaxed, and ensure the backpack weight is evenly distributed across your back.
- Warm Up: Walk briskly, maintaining a steady pace that gets your heart rate up but still allows for conversation.
- Goal: Aim for a moderate distance of 4 to 8 km, challenging yourself without exhausting your body.
Rucking to Burn Calories
According to Morgan, extending the rucking route is not only a way to burn a significant amount of calories but also boosts metabolic performance. At the same time, increasing step count is key to reinforcing cardiovascular health and minimizing the risk of heart-related diseases.
- Maintain a pace that is slightly challenging.
- Incorporate intervals of increased speed to enhance intensity.
- Aim for a distance between 6.4 to 9.7 km, adjusting based on your ability and terrain difficulty.
Rucking to Build Strength
Morgan believes that each step on challenging terrain not only presents a challenge but also serves as an opportunity to strengthen muscles from the legs to the core and upper body. Additionally, rucking helps bone density, reducing the risk of osteoporosis. Every step on uneven ground also acts as an exercise for joint stability.
- Choose difficult terrains like steep hills and trails with obstacles.
- Focus on a steady pace while activating core, glute, and leg muscles with each step.
- Limit the distance to 3.2 to 6.4 km to focus on building strength rather than endurance.
What Should be the Weight of Your Rucking Backpack?
Morgan recommends starting light and then gradually increasing the backpack weight along with your pace and intensity. “When you feel ready, slowly raise the weight, turning each step into an opportunity for strength building,” he says, adding that it’s best to carry a backpack that is only 5-10% of your body weight when starting. For example, someone weighing 60 kg should carry a backpack weighing 3-6 kg.
Additionally, everyone should gradually increase their distance before adding weight to their backpack. You can start with 2 km, once a week, then progressively increase both the distance and frequency.
Morgan encourages people to choose military backpacks as they are durable, capable of bearing weight, and have adjustable straps to maintain comfort throughout the journey. Fill the backpack sufficiently with items like books, water bottles, etc. Use clothing or towels to prevent shifting. These items can also be useful upon reaching your destination.
Finally, you should consult a doctor to ensure it’s suitable for your health condition.
