Rucking is a type of fitness activity that involves wearing a backpack loaded with weight and walking or hiking for an extended period of time. Rucking is often used as a military training exercise, but has also gained popularity as a form of cardio and strength training for civilians. Casual rucking for fitness is a way to enjoy the benefits of rucking while taking it at a slower pace and focusing on leisure and relaxation.
Slow rucking is a variation of rucking that emphasizes taking it slow and enjoying the journey, rather than pushing for speed or endurance. This type of rucking is ideal for people who are new to the activity, or those who prefer to take a more relaxed approach to their fitness routine.
Walking slowly every day can be extremely beneficial for your health, regardless of how slow you are. Regular exercise, such as slow rucking or hiking, can help improve cardiovascular health, strengthen the muscles, increase endurance, and reduce stress. In addition, being in nature and getting fresh air can boost your mental well-being and help you unwind from daily life.
So, how do you get started with slow rucking? Here are some tips to help you get started:
- Choose a suitable backpack: Look for a backpack that fits comfortably and has adjustable straps so you can customize the fit for your body type. A good backpack should have a hydration bladder and enough pockets for carrying essential items such as water, snacks, and a first aid kit.
- Determine the weight of your backpack: Start with a light weight, such as 10-15% of your body weight, and gradually increase the weight as you get used to rucking.
- Pick a trail: Choose a trail that is appropriate for your skill level and has enough distance to provide a good workout. Start with a short distance and gradually increase as you become more confident.
- Warm up: Before starting your rucking session, do a few minutes of light cardio to warm up your muscles and get your heart rate up.
- Set a slow pace: Rucking is not about speed, it’s about putting in the time and effort to reach your destination. Set a pace that is comfortable for you and stick to it.
- Focus on your form: Keep your posture straight and your core engaged. Swing your arms to help keep your balance and maintain a steady pace.
- Enjoy the journey: Take in the scenery, listen to the sounds of nature, and enjoy the feeling of moving your body and getting some exercise.
In conclusion, slow rucking is a great way to get fit and healthy while enjoying the outdoors. It’s a low-impact exercise that is suitable for all ages and fitness levels, and can be done at your own pace. Give it a try and experience the many benefits of rucking for yourself!
Ruck Slowly Every Day for Your Entire Life!
Rucking, or carrying a weighted backpack while walking, has several health and fitness benefits. Here are some of the benefits of rucking slowly every day for an hour or two:
- Improves cardiovascular health: Rucking is a low-impact form of exercise that can improve heart health, lower blood pressure, and improve circulation.
- Strengthens muscles: The weight carried during rucking works the legs, core, and upper body muscles, improving overall strength and stability.
- Boosts metabolism: The moderate intensity of rucking can increase the body’s metabolic rate, helping to burn calories and aid in weight management.
- Improves posture: Rucking helps to improve posture by strengthening the muscles that support the spine, reducing the risk of back pain.
- Enhances mental well-being: Rucking is a meditative form of exercise that can help reduce stress and improve mood.
- Blood flow: Rucking can improve blood flow by increasing the circulation of blood and oxygen to various parts of the body. This can be especially beneficial for individuals with heart disease or other circulatory problems.
- Lymphatic system: Rucking can also help improve the functioning of the lymphatic system, which helps remove waste and toxins from the body. This can improve overall health and help prevent chronic diseases.
- Chronic diseases: Regular exercise, including rucking, can help reduce the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes. This is due to its positive effects on cardiovascular health, blood sugar control, and weight management.
- COVID-19: Regular exercise, including rucking, can also improve overall health and make it less likely to die from COVID-19. Exercise can help boost the immune system, reduce inflammation, and improve overall health, making it easier for the body to fight off infections.
- It is important to start slowly and gradually increase the intensity and duration of the rucking sessions, especially for older adults or individuals with pre-existing medical conditions. Consultation with a doctor is recommended before starting any new exercise program.
It is important to note that rucking, like any form of exercise, should be approached with caution, especially in older adults. It is recommended to consult a doctor before starting a rucking program, especially if you have any pre-existing medical conditions.
The OG Rucking Ruck is the GoRuck Backpack
GORUCK is a company that specializes in rucking gear, including rucking backpacks, hydration bladders, and other accessories. Their most popular rucking backpacks are the GR1 and GR2, which are designed for durability and comfort.
The GR1 backpack is made with high-quality materials, including a 1050D Cordura fabric exterior and a durable YKK zippers. It features a large main compartment with a hydration sleeve, multiple pockets for organization, and MOLLE webbing for attaching additional gear. The GR2 is a larger version of the GR1 and features more storage space and a padded laptop sleeve.
In addition to the GR1 and GR2, GORUCK also offers a variety of other rucking backpacks and bags, including the GR3, GR Echo, and GR Tac. These bags are designed to meet the specific needs of military, law enforcement, and other professionals who require a high level of durability and functionality.
When it comes to rucking, the weight you add to your backpack can have a big impact on the difficulty and effectiveness of your workout. As a general guideline, you should aim to add 10-20% of your body weight to your backpack, but it’s important to start with a lighter weight and gradually increase as you build up strength and endurance. It’s also important not to add too much weight, as this can increase the risk of injury and make it difficult to maintain good form during your workout.
For those who are looking to take their rucking to the next level, there are various training and competition events available, such as the GORUCK Challenge and the Ruck.Fit program. These events are designed to help you build strength, endurance, and camaraderie with other ruckers, and can be a great way to push yourself to new limits and achieve personal milestones.
GORUCK is a reputable brand that offers high-quality rucking gear, including backpacks, hydration bladders, and other accessories. Whether you’re new to rucking or a seasoned pro, they have a range of products to meet your needs and help you achieve your goals. Remember to start with a lighter weight and gradually increase as you build up strength and endurance, and always listen to your body and take breaks as needed. Happy trucking!
Training Plan
Here is a comprehensive slow-rucking training plan that you can follow:
Week 1:
- Day 1: Start with a 10-minute warm-up walk, then gradually increase your speed to a slow jog for 10 minutes. Finish with a 5-minute cool-down walk.
- Day 2: Rest day
- Day 3: Repeat the same routine as Day 1
- Day 4: Rest day
- Day 5: Repeat the same routine as Day 1
- Day 6: Rest day
- Day 7: Repeat the same routine as Day 1
Week 2:
- Day 1: Start with a 10-minute warm-up walk, then gradually increase your speed to a slow jog for 15 minutes. Finish with a 5-minute cool-down walk.
- Day 2: Rest day
- Day 3: Repeat the same routine as Day 1
- Day 4: Rest day
- Day 5: Repeat the same routine as Day 1
- Day 6: Rest day
- Day 7: Repeat the same routine as Day 1
Week 3:
- Day 1: Start with a 10-minute warm-up walk, then gradually increase your speed to a slow jog for 20 minutes. Finish with a 5-minute cool-down walk.
- Day 2: Rest day
- Day 3: Repeat the same routine as Day 1
- Day 4: Rest day
- Day 5: Repeat the same routine as Day 1
- Day 6: Rest day
- Day 7: Repeat the same routine as Day 1
Week 4:
- Day 1: Start with a 10-minute warm-up walk, then gradually increase your speed to a slow jog for 25 minutes. Finish with a 5-minute cool-down walk.
- Day 2: Rest day
- Day 3: Repeat the same routine as Day 1
- Day 4: Rest day
- Day 5: Repeat the same routine as Day 1
- Day 6: Rest day
- Day 7: Repeat the same routine as Day 1
From week 5, you can start incorporating some lightweight rucking, such as carrying a backpack filled with some weight (e.g. weights, water bottles, etc.). Start with 10-15 minutes of rucking, gradually increasing the duration and weight as you progress.
It’s essential to listen to your body and adjust the plan as needed. Make sure to rest when you need to and never push yourself too hard. Remember, slow and steady progress is the key to success.
Slow is Smooth, Smooth is Fun
Rucking, backpacking, and walking are all great forms of exercise that offer numerous benefits to your health and well-being, regardless of the intensity or pace. The key to reaping the benefits of these activities is consistency and duration, not speed or intensity.
Walking slowly every day can improve cardiovascular health, strengthen your muscles, increase endurance, and reduce stress. It’s a low-impact exercise that’s suitable for all ages and fitness levels, and can be done at your own pace. By taking it slow, you can enjoy the journey and the scenery, and focus on being present in the moment.
The focus of rucking or backpacking should be on duration, not speed. It’s about putting in the time and effort to reach your destination, not rushing to get there. This approach allows you to move at a pace that is comfortable for you and reduces the risk of injury.
It’s important to listen to your body and not push yourself too hard. Overdoing it can lead to muscle pain and discomfort the next day, which can discourage you from continuing your rucking or backpacking journey. Gradually increasing the duration and intensity of your walks or hikes is a better approach to building your strength and endurance over time.
In conclusion, it’s not necessary to walk fast or engage in high-intensity activities to benefit from rucking, backpacking, or walking. It’s all about duration and consistency, and doing what feels comfortable and enjoyable for you. By taking it slow, you can prevent injury, enjoy the journey, and reap the many benefits of these activities for your health and well-being.
Image by Sasin Tipchai from Pixabay