Tired of the same old walking routine and craving a new challenging, and little adventure? Look no further than rucking. What's rucking, you ask? Well, it's essentially walking with a loaded backpack, but trust me, it's more exciting than it sounds. Rucking is a fantastic way to build strength, boost cardiovascular health, and enjoy the great outdoors.
First things first: gear up. Grab a sturdy backpack or – better yet a pack made especially for rucking like a Jetti Pack. It should have adjustable straps and fit snugly against your body. Be srue to avoid packs that don’t fit well or that bounce against your back as you walk.
Then, add some weight – but start slowly, with no more than 5% - 10% of your body weight. And I promise, any additional weight in your pack will challenge your body, up the ante on your walk, and torch more calories. Jetti Packs begin at an accessible 7 lbs and you can build as you go up to 30 lbs!
Next, choose the right place to launch your rucking practice. While you can technically ruck anywhere, from city streets to nature trails, pick a spot that aligns with your fitness goals and preferences. If you're a nature lover, a scenic trail might be your jam, but if you're a city dweller, hitting the streets with a weighted backpack can be just as invigorating. Consider how much incline there will be on your first few rucks because you will definitely feel the additional weight most strongly when walking up or down hills.
As you embark on your rucking journey, start slow and steady. Aim for between 10 and 30 minutes for your first few rucks and no more than 2-3 times a week. Listen to your body. If you experience any pain or discomfort, it's crucial to reassess and adjust accordingly. Walking with a loaded backpack engages your muscles differently than a regular stroll. Focus on your posture – stand tall, engage your core, and take purposeful steps. Remember, it's not a race; it's about enjoying the journey and challenging yourself along the way.
One of the best things about rucking is its versatility. Whether you are a fitness newbie or a seasoned walker, you can tailor the intensity to suit your needs. Adjust the weight, vary the terrain, and experiment with distance to keep things interesting. The key is consistency – make rucking a regular part of your routine, and you'll start seeing both physical and mental benefits.
And remember: as with all new forms of exercise, if you have any health concerns or physical limitations, be sure to consult your medical professional before you take on a rucking challenge.