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WANNA RUCK?
I tried the viral ‘rucking’ workout – it can burn 1,500 calories an hour and is completely free
Find out how you can get started with items you already own today
YOU'VE probably heard how great walking can be for shedding a few extra pounds.
So what happens when you add a heavy rucksack into the mix?
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Also known as rucking, the idea is you grab your backpack, load it up with some heavy items such as weights, books, tin cans or whatever you’ve got lying around, and head outdoors.
As a keen walker, I’m always looking for ways to kick my walks up a notch and this seemed like the perfect way to do it.
I also love strength training, so being able to do it on the move instead of inside four walls of a gym is very appealing to me now that the weather is getting better.
“Rucking is growing in popularity due to its simplicity, accessibility and effectiveness,” says Joe Warner, personal trainer and editor-in-chief of health and performance media website .
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“Unlike other forms of exercise, it requires minimal equipment and can be done almost anywhere.
“The social aspect of the activity, often done in groups, adds to its appeal, fostering a sense of community and motivation.”
Here, the experts talk us through the basics and I share my experience as a first time rucker.
What is the rucking trend?
Rucking is basically walking or hiking with a heavy backpack.
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It stems from a type of training in the military, but the rucksack doesn't need to be anything special - nor does what goes in it.
With over 19million views on the rucking hashtag, it’s no surprise that TikTok is catching on to how effective rucking is – especially for burning calories.
World's 'easiest' workout where you burn 500 calories in just 30 minutes
“Rucking provides a full-body workout, enhancing cardiovascular endurance, strength and stamina,” says , personal trainer and strength and conditioning coach at .
“It primarily targets your legs, back and core muscles, while also promoting better posture and bone density.”
Why is rucking good for you?
Rucking is a great form of exercise and anyone can give it a go.
It can boost your health in so many ways. For example, it increases your heart rate, which then improves your cardiovascular endurance and reduces your risk of heart disease.
“Rucking burns more calories than regular walking due to the added weight, aiding weight loss and fat reduction,” says Tom.
If you sit at a desk all day, rucking could be a great exercise to improve your posture too.
“The need to balance the weight and maintain good form enhances posture and reduces the risk of back pain,” he adds.
I tracked my ruck using my Apple Watch and covered a distance of 6.6km which took me an hour and nine minutes.
It was a beautiful day when I went out for my ruck, so I loved combining the strength training element with being outside.
Rucking is also a low-impact workout compared to running, so you’ll reduce your chances of getting injured while still getting an intense workout.
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How much weight do you need for rucking?
There are no hard-and-fast rules when it comes to how much weight you need for rucking, but Joe advises that beginners start with 10 per cent of their body weight.
“Beginners can use items like water bottles, books or sandbags, gradually increasing the weight as they build strength,” he suggests.
“Start with a light weight and a short distance, then progressively increase both as you become more comfortable.”
That’s also the beauty of rucking – you can scale your workout to your fitness level and ability.
I burnt double the number of calories I would normally on a walk
Daniella Gray
Going forward, on the days when I’m feeling energetic and strong, I can fill my backpack with heavier items, but when I’m taking it easy, I can reduce the weight.
I’m a pacy walker but with the added weight, I had to slow down.
I also noticed that my breathing really increased when I was walking on an incline.
I burned 419 calories in total, which is around double the amount I would normally burn on a walk of that distance.
But experts at say some people can burn between 1,500 and 2,250 an hour.
Is it safe to ruck every day?
It is safe to ruck every day but injuries can occur when you’re adding weights into the mix.
For example, when I felt my shoulders beginning to ache during my ruck, I adjusted the straps on my backpack to minimise any swinging and ensure I was comfortable enough to continue.
Something I felt I could improve on was my posture.
With the extra weight, I felt as though my back was hunched over a little, so I might have to look into exercises that will improve my shoulder and back strength.
To maintain good posture, Joe recommends keeping your back straight and your shoulders back.
“Be mindful of the terrain you choose, as uneven surfaces can increase the risk of falls and injuries,” he warns.
“Always warm up before starting and cool down after to prevent muscle strain.
“And finally, stay hydrated and listen to your body – if you experience pain or discomfort, stop and assess before continuing.”
How to lose weight safely
Losing weight should be a long-term commitment to healthier living, rather than any drastic measures.
The NHS tips - which can be adopted slowly - include:
- Get active for 150 minutes a week – you can break this up into shorter sessions
- Aim to get your 5 A Day – 80g of fresh, canned or frozen fruit or vegetables count as 1 portion
- Aim to lose 1 to 2lbs, or 0.5 to 1kg, a week
- Read food labels – products with more green colour coding than amber and red are often a healthier option
- Swap sugary drinks for water – if you do not like the taste, add slices of lemon or lime for flavour
- Cut down on food that's high in sugar and fat – start by swapping sugary cereal for wholegrain alternatives
- Share your weight loss plan with someone you trust – they can help motivate you when you have a bad day
Read about:
- The five fat loss foundations
- The calorie formula for weight loss
- The perfect portion sizes for meals to lose weight
- Sun Health's 8-week weight loss kick start plan
I really enjoyed my ruck. It was a great way to shake up my routine by adding variety, and it definitely provided more intensity and interest.
My legs were also quite stiff the next day, which is something I wouldn’t usually experience on a regular hike/walk, so if I kept it up, rucking could increase the strength in my leg muscles over time.
I tend to work out by myself anyway, so the solitude aspect didn’t put me off.
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In fact, it gave me the opportunity to plug into a podcast and enjoy the peace.
But if you prefer working out in groups, there are rucking community groups you can join to meet new people or exercise with friends.
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