Supercharge Your Walks with Rucking

Humans have been rucking since forever—literally. For thousands of years, people carried what they needed to survive—food, tools, and water—on their backs, whether they were hunters bringing their kill back to camp or soldiers hauling gear into battle. Rucking has always been a fundamental part of human movement. In more modern times, it became a cornerstone of military training, helping soldiers build endurance, strength, and resilience. Today, rucking is making a comeback—not out of necessity, but as one of the simplest, most effective workouts you can do.

Earlier this year, I decided to revisit rucking. I hadn’t done it in years—not since my college Army ROTC days, when we’d march around campus with weighted packs during PT. Back then, it was all about preparing for the physical demands of military life. Now, it’s less about drills and more about getting the most out of my daily walks with my pup, Raven. Adding weight has turned these walks into something purposeful and powerful, without requiring more time from my day.

When I think about those long rucks, they were more than just workouts—they were tests of willpower. Marching with a weighted pack wasn’t glamorous, but it got the job done. Now, rucking feels like a way to connect with that no-frills, functional fitness mentality. It’s not about speed or flashiness; it’s about showing up, putting in the effort, and reaping the results.

What Is Rucking?​
At its core, rucking is walking with weight on your back. That’s it. But don’t let the simplicity fool you—rucking is one of the most efficient ways to build cardiovascular fitness, strength, and mental toughness.

Cardio haters, rejoice—this is for you! I do NOT enjoy running. It’s never been my thing. Rucking is a perfect compromise—a low-impact, purposeful workout that still delivers a cardio boost without pounding pavement. If you do love running, don’t tune out just yet...rucking is great for cross-training, active recovery, or building endurance and strength.

Adding weight to your walk creates a full-body workout. Your legs, core, and back work harder to stabilize and move, while your heart gets a steady cardio boost. And there’s a mental component, too. The rhythm of rucking teaches endurance, grit, and the satisfaction of pushing through challenges.

Rucking offers a variety of physical and mental benefits:

1. Builds Strength: While it won’t replace heavy lifting, rucking strengthens your legs, glutes, and core with every step.
2. Cardiovascular Fitness: Adding weight increases your heart rate, turning a simple walk into an effective calorie-burning workout.
3. Low Impact: Unlike running, rucking is gentle on your joints, making it accessible for people of all fitness levels. Unlike running, rucking is gentle on your joints, making it a great option for long-term fitness.
4. Functional Fitness: Carrying weight builds real-world strength, improving your ability to tackle everyday tasks like carrying groceries or lifting kids.
5. Mental Toughness: Rucking isn’t just physical; it builds resilience and discipline as you push through longer distances or heavier weights.
6. Mental Clarity: There’s something calming about walking with intention. Whether you’re clearing your head or setting goals, rucking is as much a mental exercise as it is physical.
7. Adaptable: You can adjust weight, distance, and intensity to match your fitness level and goals.
8. Efficient: For me, rucking turned my regular walks into a workout that packs more benefits into the same amount of time.

When I started rucking again, I quickly noticed how much more intentional (and productive) my walks felt. Even short distances with a light pack made a big difference in how I felt physically—and mentally.

How to Get Started with Rucking

• Use What You Have: You don’t need specialized gear to start. A sturdy backpack filled with books, water bottles, or even sandbags works fine. Just make sure the weight is evenly distributed.
• Start Small: If you’re new to rucking, begin with a light weight—about 10% of your body weight—and walk 2 to 3 miles at a comfortable pace.
• Build Gradually: Over time, add weight or increase your distance. For beginners, 40-60 minutes (2-3 miles) is a great starting point. As you progress, aim for 90 minutes or more with heavier weights.
• Focus on Form: Keep your back straight, shoulders back, and core engaged to prevent poor posture or strain.
• Gear Up: As you commit to rucking, consider investing in a durable rucking pack with secure weight pockets and reinforced straps for better comfort and posture.

Rucking Is for Everyone!

One of the best things about rucking is its accessibility. Whether you’re new to fitness or an experienced athlete, rucking meets you where you are. Adjust the weight, distance, and intensity to fit your goals.

If you’re not ready to invest in gear, don’t worry. Play sand in Ziploc bags reinforced with duct tape works as a great low-budget option. You can also use water jugs (secure the tops), small weight plates, or even textbooks. I started with what I had around the house, and it worked just fine.

Avoiding Common Mistakes

• Don’t Overdo It: If you’re adding rucking to an existing workout routine, balance your intensity to avoid overtraining. Start small and gradually increase.
• Maintain Form: Poor posture or an unbalanced pack can cause strain. Make sure your load is secure and evenly distributed in your pack.
• Don't Dismiss Recovery: Like any workout, rucking requires proper recovery. Stretch, hydrate, and give your body time to adapt to the new demands.

Bringing It Home...

Rucking is more than just exercise—it’s a way to turn everyday movement into something extraordinary. Rucking becomes more than just a workout—it’s a mindset. It’s about taking something simple, like walking, and adding a challenge that pushes you physically and mentally. It’s helped me reconnect with my past, made my walks with Raven more purposeful, and reminded me that fitness doesn’t have to be complicated to be effective.

Whether you’re looking to boost cardio, build strength, or take on a new challenge, rucking might be exactly what your routine is missing. Grab a bag, add some weight, and start moving. Whether you’re walking your dog, hitting the trails, or strolling your neighborhood, rucking grows with you—building strength, endurance, and a little extra grit with every step.