Do you want to do something for your endurance, but can’t or don’t want to jog? Then rucking might be worth a try. A sports scientist explains what’s behind it – and gives tips for beginners.
Long walks, with a lot of weight on your back – sounds somehow like the military? When it comes to rucking, this association is correct. Because this training has its origins there. But don’t worry: Rucking is also suitable for pacifists.
Rucking means nothing more than walking with a weighted backpack. If you take it seriously, this also includes hiking tours with luggage on your back. This term is also sometimes used to describe jogging with additional weights, as sports scientist Andreas Barz explains.
Is rucking for me?
“Rucking is an interesting form of training for anyone who is looking for an alternative to jogging and doesn’t just want to go for a walk,” says Andreas Barz, who is a lecturer at the German University for Prevention and Health Management/BSA Academy.
Because it provides a little more training effect than a simple walk, but is nowhere near as strenuous as running and puts less strain on 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 load, run uphill, pack your backpack a little heavier – or plan on doing more kilometers.
What does rucking do for the body?
First of all, rucking trains what sports scientists call basic endurance, the basis of all sporting performance. If you go the extra mile, you can even use it to lose weight: “The calorie consumption per hour when rucking can be more than twice as high as when walking in a straight line and without additional weight,” says Andreas Barz. According to the sports scientist, those who travel on uneven terrain also train coordination and sure-footedness.
What should I consider if I want to try rucking?
“If you can walk without any symptoms, you can also try rucking,” says Andreas Barz. The good thing: You can test it out without any major hurdles because no special equipment is necessary. The backpack you already have at home is completely sufficient.
It’s just important to follow a few rules when packing for the sake of your spine. The weight should be stored close to your back and not slide back and forth in the bag. Andreas Barz advises starting with five to ten kilograms of additional weight and gradually increasing your weight.
What if I want to jog with extra weight?
The sports scientist advises starting cautiously. The reason: “The additional load results in significantly greater braking forces and many times greater stress on the musculoskeletal system.” If you’re not careful, you risk overexertion and injury.
The sports scientist only recommends jogging with additional weights if you already have a certain amount of running experience. And even then: start with short distances and low weights and listen carefully to your own body. It also makes sense to get a special backpack with a hip belt to keep the weight securely attached to your body.
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