Sometimes the simplest things are also the most effective. Grab a backpack, throw in a few kilos (not too many, not too few), strap it on, and start walking. Congrats: you’ve just started rucking. No epic music, no complex training plan, no gym membership. Just you, your backpack, and a few kilometers ahead.
Rucking: what it is and where it comes from
The term “rucking” comes from military slang, where “ruck” refers to the backpack soldiers carry during forced marches. But if *Full Metal Jacket* is the first thing that comes to mind, you’re slightly off. Or rather: you *can* picture that kind of discipline, but what we’re talking about here is wellness, functional fitness, and a sustainable kind of training. A low-impact activity accessible to everyone, even those who can’t—or don’t want to—run.
So, what is it exactly? Rucking is simply walking—whether in the city or out in nature—with a loaded backpack on your shoulders. That’s it. But don’t be fooled by how easy it sounds.
Why rucking works
Walking with a weighted backpack activates muscles that regular walking barely touches. Shoulders, back, glutes, quads: everything works a little harder. The added weight increases energy demand (which means you burn more calories), helps improve posture (especially if the load is evenly distributed), and strengthens your heart and endurance. It’s like taking the gym outside—but with way less impact on your joints than running.
Bottom line: if you’re looking for an effective workout that doesn’t hammer your knees and ankles, rucking is a great alternative. And if you’re a runner, it’s the perfect complement on recovery days or for cross-training without losing muscle tone.
Walking, running, rucking: what’s the difference?
It’s not a halfway point between walking and running—it’s its own thing. Walking is a natural movement; running requires more technique and biomechanical stress. Rucking sits somewhere in between, but with a different mindset: the goal isn’t speed, it’s load. It’s part endurance, part strength training. Every step becomes a kind of mobile squat rep. Think of it like the world’s slowest move—but without boxes, and (maybe) with the right playlist or podcast in your ears.
Getting started: your practical guide
Pick the right backpack
You don’t need a high-tech hiking pack (though it can help). What you want is something stable, snug to your back, and with padded shoulder straps. Some brands—like GORUCK—make bags specifically designed for rucking, but you can easily start with whatever you already have at home.
How much weight should you carry?
Just like any workout, progression is key.
- Beginner: 5–7 kg (11–15 lbs)
- Intermediate: 10–15 kg (22–33 lbs)
- Advanced: 15–20 kg (33–44 lbs)
Avoid unstable weights (half-full water bottles, for instance) and aim to keep the load centered and close to your back. A classic trick is to use sandbags, weight plates, or even evenly distributed books.
How long and how often?
Start with 30–40 minutes, even just once a week. Then gradually increase time or load. Rucking is super adaptable: you can do it on your commute, during a weekend hike, on an evening neighborhood walk—or while listening to Fuorisoglia or Il Lungo (just saying).
What should you wear?
Comfortable shoes with good grip, especially if you’re stepping off pavement. Clothing should be breathable—but that applies to any physical activity. If you end up sweating like you just left a Metallica concert in August, you’re doing it right.
Bonus: useful tech
You don’t need special apps, but a few can help track progress and routes.
- Strava: log your walks and check elevation gain.
- AllTrails: great for discovering trails outside the city.
- Strong or HeavySet: perfect for tracking loaded weight like you would with gym sets.
Why you should give it a try
Because it’s simple, effective, free—and let’s face it—kinda cool. Rucking is fitness stripped to its core: no fluff, just substance. An activity that wakes up your body, challenges you without draining you, and makes you feel strong in a new way. You don’t always have to run faster to improve. Sometimes, all it takes is slowing down and adding a little weight on your shoulders.
Literally.