You want to do something for your perseverance, but can’t or do not want to jog? Then back could be worth a try. A sports scientist explains what’s behind-and gives beginner tips.
Wide foot marches, with great weight on your back – somehow sounds like a military? If it is about backing, this association is correct. Because this training has said its origins there, more precisely: in the USA.
Rucking means nothing more than walking with a weight backpack. If you take it exactly, the hiking tour with luggage on your back also counts. Sometimes jogging with additional weights is also referred to with this term, as sports scientist Andreas Barz explains. The most important questions at a glance:
Is back something for me?
“Rucking is an interesting form of training for everyone who is looking for an alternative to jogging and don’t just want to go for a walk,” says Andreas Barz, who is a lecturer at the German University of Prevention and Health Management/BSA Academy.
Because it brings a little more training effect than a simple walk, but it is far from being as exhausting as running and is less stressing the musculoskeletal system. The training can be easily adapted to your own fitness level, according to the sports scientist. If you want to increase the stress, you run uphill, pack your backpack a little more – or do more kilometers.
What brings back to the body?
First of all, Rucking trains what sports scientists call the basic endurance, i.e. the basis of every sporting performance. If you put it on it, you can even take advantage of it for losing weight: “The calorie consumption per hour can be more than twice as high as when walking on a straight track and without additional weight,” says Andreas Barz. According to the sports scientist, those who are on the road are also trained on uneven terrain.
What should I consider if I want to try back?
“If you can go to symptoms, you can also try it out,” says Andreas Barz. The good thing: you can test it without major hurdles, because special equipment is not necessary. The backpack that you already have at home is sufficient.
It is only important to consider some rules for the sake of spine for the sake of packing. So the weight should be stowed close to the back and does not slide in the pocket. Andreas Barz advises to get in with five to ten kilograms of additional weight and gradually increase.
What if I want to jog with additional weight?
The sports scientist advises a careful entry. The reason: “Due to the additional load, significantly larger brake forces and many times higher loads on the musculoskeletal system.” Those who are not careful risk overload and injuries.
The sports scientist only advises jogging with additional weights if you already have a certain running experience. And even then the following applies: Get in with short distances and low weights and listen to your own body well. It also makes sense to get a special backpack with a hip belt in order to fix the weight well on the body.
Read more on utopia.de:
- Drink 2 liters a day? Study recommends different value
- Berlin, Hamburg, Frankfurt, Munich: 7 nice hiking tours near the city
- Tension in the back: 4 expert tips that help quickly
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