Create a Totally Custom Rucking Training Program!

Though a lot of the exercises we share on this website and our newsletter are essentially for everyone, not everyone can or should perform them. Each of us has our path, goals, time, and unique abilities, that we must consider when planning any workout, let alone a rucking workout. With that in mind, rather than post another rucking workout here, I’m extremely excited to announce that I’ve created the first version of a totally custom rucking workout generator meant to provide you with your own workout, based on your age, gender, goals, and equipment. 

My goal with this service is to continue to refine it so that it provides YOU with what you need to meet your goals while rucking safely…and most of all, enjoying yourself. And…as you’ll no doubt notice, the workouts are pretty similar to a lot of what’s been published by Ruckr in the past. That’s because we believe that the best workouts are simple and functional, and engage the body (and mind) in ways that promote long-term health and wellness. In other words, the best stuff never goes out of style.

My ask of you is this: please try this service and evaluate the workout it generates for you based on your own goals and abilities. If, for instance, it recommends weighted pushups and you know that you cannot perform a weighted pushup, please switch pushups for an exercise that you can do, perhaps knee push-ups. And, as with any workout routine, before starting, consult with a healthcare provider or personal trainer, and consider seeking advice from an experienced rucker. Begin with a lighter weight, gradually increasing it over time to reduce the risk of injury, and always pay attention to how your body feels throughout the process.

Finally, as a way of continually improving this new service (and the Ruckr newsletter), I would LOVE to your feedback via email any time. Enjoy!

15-Minute Rucking Routine: Strengthen Your Heart and Body in the Great Outdoors

The BIG Benefits of Outdoor Workout Routines

Exercising outdoors offers numerous advantages beyond just breaking free from the monotony of indoor cardio machines and adding variety to your routine.

1. Mental Health Boost
   There’s a reason a stroll in the park leaves you feeling rejuvenated. Outdoor workouts tap into nature’s inherent stress-relieving properties, significantly enhancing your mental well-being. Studies have shown that fresh air, sunshine, and greenery can work wonders for your mood, reducing stress and anxiety levels.

2. Soak Up the Sun
   One of the simplest benefits of taking your workout outside is exposure to natural sunlight. Sunlight is your body’s best source of vitamin D, essential for bone health, immune function, and mood regulation. Just 15–30 minutes of sun exposure can help you meet your daily vitamin D needs.

3. Variety and Fun
   Let’s face it: running on a treadmill or sticking to the same indoor routine can get boring fast. When you take your cardio outdoors, the world becomes your gym. Hills, trails, parks, and even city streets offer a constantly changing environment that keeps things interesting. This variety can make your workout feel more like play and less like work, helping you stay motivated and engaged.

4. Improved Cardiovascular Health
   Exercising in fresh air and natural environments can further enhance your cardiovascular health, reducing the risk of heart disease. The varied terrains challenge your heart and lungs more effectively than a flat indoor surface. Plus, the refreshing breeze on your face and the rhythmic sound of your footsteps make the experience more enjoyable, encouraging you to push a little harder.

Embracing outdoor workouts not only revitalizes your fitness routine but also contributes to overall well-being. So grab your gear, step outside, and let nature elevate your exercise experience.

Safety First: Preparing for Your Outdoor Rucking Workout

Before you lace up and take your outdoor rucking routine, it’s essential to cover all your safety bases. That way, the only things burning will be your muscles and lungs—not your skin or enthusiasm.

Warm-Up and Cool-Down Are Non-Negotiable

Jumping straight into intense activity can put you at risk for injuries. Start with a dynamic warm-up to get your blood flowing, muscles ready, and mind focused. This reduces the chance of strains or sprains. Similarly, a proper cool-down helps your body transition back to rest, easing muscle tension and promoting quicker recovery.

Stay Hydrated and Protect Yourself from the Sun

Hydration is crucial, especially when you’re sweating outdoors. Bring a water bottle and take regular sips throughout your workout—don’t wait until you feel thirsty, as that’s a sign you’re already dehydrated. Protect your skin by applying sunscreen with at least SPF 30. Consider wearing lightweight, UV-protective clothing and a hat to shield yourself from harmful rays.

Be Mindful of the Weather

Mother Nature can be unpredictable, so always check the forecast before heading out. If it’s cool, dress in layers that you can remove as you warm up. In warmer conditions, opt for moisture-wicking fabrics to keep sweat at bay. During hot weather, aim to exercise early in the morning or later in the evening when temperatures are more comfortable.

Common Sense Isn’t Always Common Practice

These precautions might seem obvious, but it’s easy to overlook them when you’re eager to get moving. Taking a few minutes to prepare can make your outdoor workout safer and far more enjoyable.

15-Minute Rucking Routine: Strengthen Your Heart and Body in the Great Outdoors

Let’s do this! Here’s a full-body outdoor rucking workout you can perform anywhere to get your heart pumping. This routine combines strength and cardio exercises, incorporating movements that get you up and down from the ground, which your heart will love (even if you might not at the moment). If this is your first time doing some (or all) of these exercises, you may want to reduce the weight of your rucksack or even start with body weight only. As always, listen to your body!

Instructions

After each strength exercise, you’ll perform a cardio move for a specified number of repetitions. You have one minute to complete each of the five supersets listed below. If you finish before the minute is up, use the remaining time to rest before moving on to the next set. Complete three circuits of these supersets within 15 minutes to achieve an effective cardio workout.

Get ready to elevate your heart rate and challenge your entire body with this efficient and invigorating routine!

Explosive Rucksack Squat (strength)

This one is simple but ultra-effective. With your weighted rucksack on, slowly squat as low as you can go, keeping your back straight and your knees over your feet. Once you’ve reached the lowest part of the squat, explode upwards without hyperextending your knees. Repeat this 10-12 times.

High Knees (cardio)

Like you’re running or marching quickly in place, lift your left knee as high as you can, lowering it just as quickly, then quickly lift your right knee. Repeat this 20 times (that’s 20 times per knee lift…it’s easiest to just count on one of your knees)

Rucksack Pushups (strength)

Put your hands on the ground, shoulder-width apart, or on a low wall or even a stable chair or bench, and lower yourself until your chest touches the ground (or your hands), then push off and raise yourself back up without totally locking out your elbows. Repeat this 8-10 times.

High Knees (cardio)

Repeat the high knees drill again, for 20 reps each knee.

Rucksack Lunges (strength)

Stand with your feet together, then step forward with one leg and lower your body until both knees are at a 90-degree angle. Push off your front foot to return to the starting position. Alternate legs and repeat 10-12 times per leg.

High Knees (cardio)

Repeat the high knees drill again, for 20 reps each knee.

Rucksack Rows (strength)

Bent-over rows with a rucksack help strengthen your upper back, shoulders, and biceps. Stand with your feet shoulder-width apart, knees slightly bent, and rucksack in hand. Hinge at the hips, keeping your back straight and your chest up. Pull the rucksack toward your waist, squeezing your shoulder blades together. Lower the rucksack back to the starting position. Repeat this 10-12 times.

Planks (strength + cardio)

Start in a pushup position or on your forearms with your rucksack on your back. Keep your body in a straight line from head to heels, engaging your core. Hold the plank position for 30-60 seconds.

High Knees (cardio)

Repeat the high knees drill again, for 20 reps each knee.

Go back to the start and repeat this entire circuit 3 times!

With this energizing routine, you’re not only enhancing your fitness but also embracing the benefits of the great outdoors. So gear up, step outside, and let each movement bring you closer to a healthier, happier you. Remember, every journey begins with a single step—make yours count today!

How to Calculate Calories Burned While Rucking

The following calculator takes into account your weight, your pack weight, your average speed while rucking (or running…if you’re into that sort of thing), the average incline or grade, and what kind of terrain you’re rucking on. The result…how many calories you burn while rucking!

Rucking Calories Calculator

Your Weight (lbs): Pack Weight (lbs): Hiking Speed (mph): Incline Grade (%): Terrain Factor: Paved Road (1.0) Grass Path (1.1) Gravel Road (1.2) Forest Trail (1.3) Sand Dunes (1.5) Calculate Calories Burned

Calories Burned: 0

One thing you might be asking is “how am I supposed to calculate the average incline grade?”. To do this, the first thing you’ll need to know is the elevation change of your ruck, hike or walk. Divide this by the distance of your ruck, hike, or walk, using the same units as the elevation change (i.e., feet or meters), then multiply by 100. Okay…but how might you see the elevation change?

If you use Google Maps or Apple Maps (or probably any other mapping app that takes into account walking), you can actually see the grade change.

Google Map of a walk/hike between two points

As you can see above, this map shows a 404’ increase and a 20’ decrease in elevation over the course of the 1.1-mile hike. So…there’s a 164-foot increase in elevation. And, since 1 mile is equal to 5,280 feet (and 1.1 miles is 5,808 feet), I would divide 164 by 5,808 and multiply the result by 100, which equals 2.82%.

Hope that helps!

The 5 Best Plant-Based Protein Powders to Fuel Your Ruck and Your Life

When it comes to boosting your longevity (health + lifespan), plant-based protein powders are an excellent way to give you an edge over father time. Packed with essential amino acids, vitamins, and minerals, they provide the necessary nutrients for muscle recovery and sustained energy. What’s more, numerous studies, like this one from NIH, have shown that people over the age of 65 who have “consumed high amounts of protein had a 28% lower risk of dying from any cause and a 60% lower risk of dying from cancer.” And…when it comes to age-related muscle loss (i.e., sarcopenia), exercise paired with a higher intake of protein is truly the best antidote. Needless to say, we are huge fans of protein powders.

We’ve tried LOTS of products out there. Here are five of our favorite best plant-based protein powders to support your rucking routine and everyday life.

1. Orgain Organic Protein

   Orgain’s Organic Protein powder is a favorite among plant-based athletes for its clean, wholesome ingredients. With 21 grams of protein per serving, sourced from peas, brown rice, and chia seeds, this powder provides a complete protein profile. It’s also free of artificial sweeteners, making it a great option for fueling long rucks without added chemicals.
   

2. Vega Sport Premium Protein

   Designed for performance, Vega Sport offers 30 grams of protein per serving, with a blend of pea, pumpkin seed, sunflower seed, and alfalfa protein. It also contains BCAAs and tart cherry to help with muscle recovery and reduce inflammation, making it perfect for intense rucking sessions. Vega Sport is NSF Certified for Sport, ensuring high-quality ingredients.
   

3. Garden of Life Raw Organic Protein

   Garden of Life delivers 22 grams of protein per serving with a mix of 13 sprouted plant proteins, including pea, quinoa, and chia. This protein powder is packed with digestive enzymes and probiotics, promoting gut health along with muscle repair, making it an ideal option for those focused on whole-body wellness.
   

4. Nuzest Clean Lean Protein

   If you’re looking for a minimal-ingredient protein powder, Nuzest’s Clean Lean Protein is an excellent choice. It’s made from pea protein isolate and contains all nine essential amino acids. With 20 grams of protein per serving, it’s easy on the stomach and free from common allergens, making it perfect for fueling rucks without the risk of bloating or discomfort.
   

5. Sunwarrior Warrior Blend

   Sunwarrior’s Warrior Blend offers 27 grams of protein per serving with a blend of pea, hemp seed, and goji berry proteins. It’s known for its smooth texture and contains MCTs (medium-chain triglycerides) for an extra energy boost during long rucks. Sunwarrior is also rich in antioxidants, which help reduce muscle inflammation and support recovery.
   

When it comes to fueling your ruck and supporting long-term health, these plant-based protein powders provide the essential nutrients you need for energy, muscle recovery, and overall wellness. Incorporating any of these options into your routine will help you stay strong and energized, whether you’re tackling a ruck or just getting through a busy day.

The Power of Positive Aging: 5 Ways Rucking Helps You Age Gracefully

As we age, maintaining both physical and mental health becomes increasingly important, and finding an exercise that addresses these needs can be a game-changer. Enter rucking: a simple, effective workout that involves walking with a weighted rucksack. Not only does rucking build physical strength and endurance, but it also fosters a mindset of positive aging—allowing you to age gracefully, stay active, and live a more fulfilling life. Here’s how rucking can support your journey toward healthy, positive aging.

1. Building Strength and Endurance

One of the biggest challenges as we age is the loss of muscle mass and endurance. This decline, known as sarcopenia, can lead to reduced mobility and a decrease in quality of life. Rucking directly combats this by incorporating resistance into your walks. Carrying a weighted rucksack strengthens your legs, core, and upper body, promoting muscle growth and maintaining bone density.

Unlike high-impact exercises, rucking is easy on the joints, making it an ideal option for older adults. It allows you to build strength without the risk of injury that comes with more intense workouts like running or heavy weightlifting. Rucking also improves cardiovascular endurance, supporting heart health and helping you stay active for longer.

2. Enhancing Balance and Stability

Falls are a major concern for older adults, and they often lead to injuries that can significantly impact mobility and independence. Rucking improves balance and stability by strengthening the muscles in your legs, core, and back. The added weight of the rucksack engages your stabilizer muscles, helping to improve your posture and coordination over time.

Rucking also challenges your balance as you navigate different terrains—whether you’re walking on a flat surface, going uphill, or maneuvering on uneven ground. This variety enhances your body’s ability to adjust to different movements, reducing the risk of falls and improving your overall stability.

3. Boosting Mental Health and Well-Being

Positive aging isn’t just about physical health; it’s also about mental well-being. Regular physical activity like rucking has been shown to reduce stress, anxiety, and depression—all of which can become more prevalent as we age. The rhythmic movement of walking combined with the natural weight-bearing element of rucking helps release endorphins, the “feel-good” hormones that elevate your mood.

Rucking outdoors offers additional mental health benefits. Spending time in nature has been proven to improve mental clarity, reduce stress, and foster a sense of peace. The combination of physical activity and fresh air can boost cognitive function and enhance your emotional resilience, helping you stay mentally sharp and positive as you age.

4. Promoting Social Connections

One of the often-overlooked aspects of aging gracefully is the importance of social connections. Rucking provides an excellent opportunity to stay socially engaged, whether by joining a rucking group or rucking with friends and family. The shared experience of a ruck can help you build meaningful relationships and stay connected to a community of like-minded individuals.

Social engagement has been linked to improved mental health and longevity. By rucking regularly with others, you’re not only working on your physical fitness but also maintaining vital social connections that contribute to a longer, healthier life.

5. Supporting Longevity and Healthy Aging

Rucking promotes longevity by addressing key aspects of aging: strength, endurance, mental health, and social connection. The combination of low-impact cardio and strength training helps maintain muscle mass, protect bone health, and improve heart health—all of which are essential for aging gracefully. The mental and social benefits of rucking further enhance your quality of life, helping you stay engaged, fulfilled, and active as you grow older.

Conclusion

The power of positive aging lies in embracing activities that support both your body and mind. Rucking offers a holistic approach to aging gracefully, combining physical exercise with mental well-being and social connection. Whether you’re just starting out or have been active for years, rucking is an excellent way to maintain strength, stability, and mental clarity as you age. By incorporating rucking into your routine, you can continue to live a vibrant, active life and experience the many benefits of positive aging.

5 Hydration Tips for Rucking in Hot Weather

If it’s been as hot where you live as it’s been around here, you’ll certainly have found that you’re not only sweating more but with all that sweat escaping your body, you’re having to drink more water. Staying properly hydrated is crucial when rucking in hot weather, as the combination of heat, physical exertion, and added weight can quickly lead to dehydration. Here are some essential tips to keep you hydrated and safe during your rucks:

• Start Hydrated: Begin your ruck well-hydrated by drinking at least 16-20 ounces of water a couple of hours beforehand. This gives your body time to absorb the fluids and prepare for exertion.

• Drink Regularly: During your ruck, aim to drink 7-10 ounces of water every 20 minutes, even if you don’t feel thirsty. A hydration bladder or water bottles within easy reach can help you maintain this routine without stopping.

• Use Electrolytes: When you sweat, you lose not only water but also essential electrolytes like sodium, potassium, and magnesium. Consider adding an electrolyte drink or tablets to your water to replenish these crucial minerals and maintain energy levels. My wife and I have been LOOONG time customers of LMNT, which is a 100% sugar-free powder that contains a science-backed ratio of electrolytes, including sodium, potassium, and magnesium. In fact, we both drink a liter of water with a ½ or full packet of LMNT added to it upon waking every single morning. This helps us replenish our water and electrolytes and get the day started right.

• Plan Ahead: Choose shaded routes and ruck during cooler parts of the day, like early morning or late afternoon. Dress in light, moisture-wicking clothing to help manage sweat.

• Monitor Your Body: Pay attention to signs of dehydration, such as dizziness, headache, or dark urine. If you notice these symptoms, stop, rest, and hydrate immediately. Prioritizing hydration ensures a safer and more enjoyable rucking experience in the heat.

How Much Weight Should You Carry? A Guide for Beginners

As you know by now, rucking is an accessible and effective workout that combines walking or hiking with carrying weight in a backpack, offering both cardiovascular and strength-building benefits. However, one of the most common questions I get is, “How much weight should I carry?” Selecting the right weight is crucial to avoid injury and ensure a positive experience. Here’s a guide to help beginners choose the right amount of weight for their rucks.

Start Light and Build Up Gradually

For beginners, it’s important to start light and gradually increase the weight as your body adapts. A good starting point is to carry about 10-15% of your body weight. For instance, if you weigh 150 pounds, this means starting with a rucksack weighing between 15 to 22 pounds. This range provides enough resistance to feel the workout’s benefits without putting excessive strain on your joints and muscles.

Listen to Your Body

Everyone’s fitness level is different, so it’s essential to listen to your body when choosing how much weight to carry. If you’re new to fitness or haven’t been active for a while, start closer to the 10% mark or even lower. Pay attention to how your body feels during and after the ruck. If you experience any sharp pain, discomfort, or fatigue that lasts more than a day, consider reducing the weight and building up more slowly.

Consider Your Rucking Goals

Your rucking goals also play a role in determining how much weight to carry. If your aim is to build endurance and cardiovascular fitness, a lighter weight carried over a longer distance is ideal. If you’re looking to build strength and muscle, you might consider increasing the weight gradually but rucking shorter distances to start. Either way, increasing weight and distance should be done incrementally to prevent injuries.

Focus on Form and Technique

When you’re rucking, the weight should be distributed evenly in your backpack and held close to your body. A poorly packed rucksack or an uneven load can lead to back strain and poor posture, increasing the risk of injury. Make sure to maintain a strong core, keep your shoulders back, and walk with a steady pace.

Gradual Progression is Key

After you’ve built up some strength and confidence, you can start to increase the weight in your rucksack by 2 to 5 pounds at a time. A good rule of thumb is to increase the weight no more than 10% every 3-4 weeks. This gradual progression allows your body to adapt to the added load without overtraining.

Safety First

Remember, rucking is not about how much weight you can carry but how effectively you can improve your fitness. Starting light, focusing on form, and gradually increasing your load will help you build strength and endurance safely and sustainably.

By choosing the right weight and progressing gradually, beginners can reap the full benefits of rucking while minimizing the risk of injury. Happy rucking!

Five Benefits of Rucking with Friends or Family

As someone who loves to be outdoors and is married to a homebody, I often find myself hinting to my wife that we should take a hike, take the dog to the beach, have a picnic, go backpacking, ride our bikes, or any other myriad excuse to spend quality time outside…together.

It’s not that my wife doesn’t like to spend time outside. It’s just that her natural inclination – especially on weekends and shorter holidays – is to do chores around the house, bake bread (or amazing pretzels), read, etc. 
That being said, when my hints (and promises to help with the chores) work, more often than not we end up rucking and hiking together. And…during every ruck/hike, at some point, we both exclaim (in one way or another) what a great day/ruck/hike it is.

Even a little rain can't stop us from rucking, hiking, or backpacking. Sometimes...it's even more fun!

What we’ve learned is that as much as rucking is a fantastic way to boost your fitness, doing it with friends or family can enhance the experience even more. Not only does rucking together add a social element, but it also brings a variety of physical and mental benefits that can keep you motivated and engaged.

1. Increased Motivation and Accountability: One of the biggest benefits of rucking with others is the built-in motivation and accountability. When you ruck with friends or family, you’re more likely to stick to a regular schedule. Knowing someone is counting on you to show up makes it harder to skip a session, which helps maintain consistency and progress.

2. Strengthened Relationships: Just like taking leisurely strolls together, rucking provides an opportunity to connect with loved ones in a relaxed, natural setting. Walking with weight requires a steady pace, allowing for meaningful conversations and bonding time without the usual distractions. Whether you’re catching up on life or sharing a peaceful silence, rucking together strengthens relationships and builds shared memories. This is certainly where my wife and I often have the best conversations.

3. Enhanced Safety and Support: Rucking with a group also adds an element of safety, especially on longer routes or trails. Having others around can be reassuring if you encounter unexpected obstacles or need assistance. Plus, friends and family can offer support and encouragement during challenging sections, making the experience more enjoyable.

4. Friendly Competition and Team Spirit: Rucking with others – especially people you’re close with – often brings a healthy dose of friendly competition. Pushing each other to go a bit farther or carry a bit more weight can be motivating. In fact, just last week it was my wife who increased the weight of her rucksack…which led me to do the same. This camaraderie not only drives personal growth but also fosters a sense of team spirit and shared achievement.

5. A Fun, Social Workout: Finally, rucking with friends or family makes the workout feel less like exercise and more like a fun adventure. The social aspect distracts from the physical effort, turning rucking into an enjoyable, shared activity that everyone looks forward to…even my wife!

So, you see, incorporating rucking into your routine with friends or family offers a powerful combination of fitness, connection, and fun, making it a highly rewarding experience for everyone involved. If you haven’t already, I urge you to try it…even if you’re the only one wearing the rucksack. I guarantee your family and friends will ask lots of questions and some will likely go on to start rucking as well (if they don’t already).

DIY Ruck Weights: 10 Creative Ideas for Adding Weight to Your Pack

After I graduated from college way back when I was living in a tiny rented studio and was dirt poor. Of course, this didn’t stop me from trying to stay in shape.

With no money to pay for a gym membership, I got inventive. Along with the obligatory pushups and other body-weight exercises, I repurposed 2.5-gallon water jugs as dumbbells, which enabled me to add weight to my squats and also perform exercises for my back and biceps that weren’t being hit via the other body-weight exercises.

If you’re wondering how to add weight to your backpack, here are ten ideas that I have used in the past:

• Water Bottles: Fill multiple (smaller) bottles for adjustable weight and hydration on the go.

• Laundry Detergent: Full containers add weight and fresh scent to your ruck ;-).

• Books: Stack heavy books for a simple, adjustable load.

• Rice Bags: Use sealed rice or grain bags for easy, moldable weight.

• Dumbbells: Toss in small dumbbells for compact, solid weight. To make it a bit more comfortable, you may want to add a folded towel behind the dumbbells as well.

• Sandbags: Fill ziplock bags with sand for a customizable, dense load.

• Canned Goods: Pack sturdy cans for weight and post-ruck snacks!

• Bricks: Wrap bricks in towels for a dense, challenging load.

• Workout Plates: Use weight plates from your home gym for a consistent, balanced load.

• Pet Food: Fill your ruck with bags of pet food for a double-duty ruck and grocery run.

Rucking for Weight Loss

There’s a lot of information out there about using various forms of exercise to help you lose weight. As it turns out, rucking happens to be one of the best – and possibly easiest – forms of exercise you can do to burn more calories…fast!

In this video, popular fitness pro, Paul Revelia, from Pro Physique, explains how different exercises, including rucking (and rucking uphill), compare when trying to burn more calories to lose weight.

Extra: If you’re interested in accurately-ish calculating calories burned while rucking, there’s also a great article, published several years ago in Outside magazine, about how to use the “Pandolf equation” to accomplish this very thing.

Hiking the JMT: Expert-level Ruck or Just an AMAZING Backpacking Trip?

Last week I accomplished a lifelong dream of hiking the John Muir Trail (JMT), from Horseshoe Meadows (via the Cottonwood Pass trail) to Happy Aisle, Yosemite. Via this 250-mile hike — accounting for the actual JMT plus three extra resupply hikes — I learned a metric ton about myself, about backpacking, and about the importance of…rucking.

Just another beautiful day on the JMT. Somewhere in Kings Canyon.

Preparing for a Long Backpacking Trip or Thru Hike

Though many would-be expert backpackers extoll the virtues of preparing for long trips and thru hikes by doing other long trips, often at elevation, as a working professional that lives at sea level, I did not have that luxury. Though I’ve backpacked much of my life, until the JMT I had never backpacked or hiked more than three days in a row. And…though I wasn’t necessarily worried about having to hike 10+ miles every day for three weeks, I was nonetheless interested to see how I fared compared to other people I know (or hiked with).

In lieu of doing lots of other preparatory trips leading up to the JMT, I rucked (mostly while walking my dog) 4-5 days per week. In my busy-ish world, this meant scheduling about an hour a day to don my 35lbs ruck pack and “hike” the hills of my neighborhood and local park, which does have a few long hills and rocky paths. Though none of these rucks were particularly brutal, like some of the passes on the JMT, they were particularly helpful in getting used to the extra weight I’d be carrying on the JMT.

Aside from rucking, I also lifted weights (or did weighted workouts with my ruck pack) 5-6 days per week. These were more to keep my entire body moving…and to add a bit of extra muscle that I knew I would end up losing anyway. More on that later.

What Did I Learn?

Firstly, rucking even a few miles a day DEFINITELY helped me prepare for doing longer daily hikes on the JMT. Honestly, having hiked with three different people for a few days a piece on the JMT, the two people who had not been rucking but were in otherwise good shape had a tougher time transitioning to carrying 35+ lbs than the two of us who had been rucking leading up to the hike. Secondly, though my watch told me I had burned a lot of calories each day on my hike, in actuality I had burned at least double what was being reported by virtue of carrying a pack. This was pretty evident as no matter how many snacks and calories I consumed, my frame continued to shed weight, mostly muscle mass, over the course of three weeks. This is NOT a bad thing. Rather, it’s yet another reason rucking (and backpacking) are such great exercises; walking with extra weight simply burns more calories. Finally, though rucking and backpacking are certainly siblings, they are not exactly the same. I see rucking as a daily way to disconnect while getting amazing exercise outside. I wear my normal workout clothes and my ruck pack is quite comfortable…plus I get to walk my dog in the process. Backpacking on the other hand is about the journey and destination(s). Sure, it’s a nice way to get extra fit outdoors while also disconnecting from the real world. But, I see backpacking as a holiday and rucking as a way to get there.

You Should Do Both!

Probably the most profound thing I learned leading up to and during my JMT hike is that rucking and backpacking (and trail running…if you can), go together like peanut butter and jelly. Rucking provides me with a daily goal and outlet to collect my thoughts. During my almost daily rucks (with my dog), I come up with new ideas and relieve the stress of the day, all while feeling my muscles working under the weight of my pack. And…just as you might deposit money into a savings account that you’ll use to take a big trip, using the muscles (and muscle memory) you’ve built while rucking on a fantastic backpacking trip is a great way to reap the rewards of all of those rucks you did.

PLUS…what’s cool about a multi-day backpacking trip is that your pack actually gets lighter every day, thereby providing you with a feeling that it’s all been worth it.

Simple Ways to Get Started with Rucking

Rucking is one of the most straightforward yet effective ways to boost your fitness and enjoy the great outdoors. Whether you’re a seasoned athlete looking for a new challenge or a fitness beginner wanting to get active, rucking offers a versatile workout that can be tailored to your needs. The best part? You don’t need fancy equipment or a gym membership to get started. Here’s how you can begin your rucking journey today.

1. Start with What You Have

The beauty of rucking lies in its simplicity. You don’t need a specialized rucksack or high-end weights to begin. Start with a sturdy backpack you already own and fill it with items you have around the house—books, water bottles, or even canned goods. Aim for a total weight of about 10-15% of your body weight to start. As you build strength and endurance, you can gradually increase the weight.

2. Choose the Right Footwear

Your footwear is critical in rucking, as you’ll be spending a lot of time on your feet. Choose comfortable, supportive shoes that are suitable for the terrain you’ll be walking on. For urban rucking, a good pair of running or walking shoes will do. If you plan to hit trails, consider trailing running shoes or hiking boots with better ankle support and grip.

3. Pick Your Route

Rucking can be done almost anywhere—around your neighborhood, in a local park, or on nearby hiking trails. Start with a route you’re familiar with, ideally one that’s flat and easy to navigate. As you get more comfortable, you can explore new areas and introduce more challenging terrain, such as hills or uneven paths.

4. Focus on Form

Good form is key to preventing injuries and getting the most out of your rucking workout. Stand tall with your shoulders back and your core engaged. Keep your steps short and steady, avoiding long strides that can strain your joints. Make sure your rucksack is secured tightly to minimize movement and distribute the weight evenly.

5. Set Small Goals

When you’re just starting, it’s important to set small, achievable goals to build your confidence and maintain motivation. Begin with a short distance, such as 1-2 miles, and a light weight. Track your progress and gradually increase the distance or the weight as you feel more comfortable. Small wins will help keep you motivated and committed to your rucking routine.

6. Hydrate and Fuel Properly

Staying hydrated is essential during any workout, and rucking is no exception. Bring a water bottle with you and take regular sips, especially if you’re rucking for longer distances. If your ruck is longer than an hour, consider bringing a small snack, like an energy bar or a banana, to keep your energy levels up.

7. Warm-Up and Cool Down

Before you start rucking, spend a few minutes warming up your muscles with dynamic stretches or a light jog. This will help prepare your body for the workout and reduce the risk of injury. After your ruck, take time to cool down with static stretches, focusing on your legs, back, and shoulders to help with recovery.

8. Join a Community

One of the best ways to stay motivated and enjoy rucking is to connect with others who share your interests. Look for local rucking groups or online communities where you can share tips, routes, and experiences. Rucking with others can make the workout more enjoyable and provide an extra layer of accountability.

9. Listen to Your Body

As with any new exercise routine, it’s important to listen to your body and not push too hard too soon. Start slowly and give your body time to adapt to the new demands you’re placing on it. If you feel any pain or discomfort, take a break and assess your form, weight, and distance before continuing.

10. Have Fun and Enjoy the Process

At its core, rucking is about enjoying the journey as much as the destination. It’s a great way to explore new places, clear your mind, and improve your fitness—all while carrying a little extra weight. So, have fun with it! Change up your routes, challenge yourself with different weights and distances, and most importantly, enjoy the process of getting stronger and healthier.

And…if you’re interested in going further, download our FREE guide to rucking exercises!

Starting with rucking is simple, and the benefits are numerous. It’s an activity that grows with you—whether you’re taking your first steps with a light load or tackling challenging terrain with a heavy rucksack. With these tips, you’re ready to lace up your shoes, grab your rucksack, and hit the road. Happy rucking!

Rucking, Trail Running, and Hiking: Exploring the Differences and Benefits for Mind and Body Fitness

When it comes to outdoor fitness, three (mostly acoustic…or sans major equipment) activities often come to mind: rucking, trail running, and hiking. While each offers unique benefits, they all share a common goal—enhancing both mind and body fitness through connection with the great outdoors. Let’s dive into the differences between these activities and explore why incorporating any, or all, of them into your routine can be a game-changer for your health and well-being.

What is Rucking?

Rucking is essentially walking or hiking with a weighted backpack, also known as a rucksack. This activity originated in the military, where soldiers would march long distances carrying heavy loads. Today, rucking has gained popularity among fitness enthusiasts for its simplicity and effectiveness. The added weight in your rucksack turns a regular walk into a full-body workout, engaging your legs, core, and upper body muscles.

Benefits of Rucking:

• Full-Body Workout: The extra weight challenges your muscles, helping to build strength and endurance.

• Low-Impact: Unlike running, rucking is easier on the joints, making it accessible for people of all fitness levels.

• Mental Resilience: The steady pace of rucking, combined with the physical challenge, promotes mental toughness and focus.

What is Trail Running?

Trail running involves running on natural terrain, such as dirt paths, forest trails, or mountain routes. Unlike running on pavement, trail running requires more agility, balance, and strength due to the uneven and often challenging surfaces. It’s a high-intensity workout that not only improves cardiovascular fitness but also enhances coordination and mental clarity.

Benefits of Trail Running:

• Cardiovascular Fitness: Trail running is an excellent way to improve heart health and build stamina.

• Improved Agility: Navigating uneven terrain strengthens your ankles, knees, and core, improving overall balance and coordination.

• Mental Clarity: The focus required to stay on track and avoid obstacles sharpens the mind and provides a break from daily stressors.

What is Hiking?

Hiking is a more relaxed form of walking, usually on nature trails, mountains, or other scenic routes. It can vary in intensity from easy walks on flat terrain to challenging climbs in mountainous areas. Hiking is accessible to almost everyone and is a fantastic way to enjoy the outdoors, breathe fresh air, and experience the beauty of nature.

Benefits of Hiking:

• Physical Fitness: Hiking helps improve cardiovascular health, strengthens leg muscles, and boosts endurance, especially on more challenging trails.

• Stress Relief: The slower pace of hiking allows you to unwind, reducing stress and promoting a sense of well-being.

• Connection with Nature: Hiking provides a direct connection with nature, offering opportunities for mindfulness and mental relaxation.

Comparing the Three

While rucking, trail running, and hiking each have their own distinct characteristics, they all offer incredible benefits for both mind and body fitness.

• Intensity: Trail running is the most intense, offering a high-cardio workout with quick bursts of energy. Rucking adds a strength component with the added weight, making it a moderate-to-high intensity workout depending on the weight carried. Hiking is typically the least intense, focusing more on endurance and the mental benefits of spending time in nature.

• Impact: Rucking and hiking are both low-impact activities, making them suitable for a wider range of fitness levels. Trail running, while highly effective, is more demanding on the joints and requires a higher level of fitness and agility.

• Focus: Rucking emphasizes both physical and mental endurance, trail running focuses on speed and agility, and hiking offers a more meditative experience that allows for reflection and relaxation.

Why All Three Are Fantastic for Mind and Body Fitness

Incorporating rucking, trail running, and hiking into your fitness routine can provide a well-rounded approach to health and well-being.

• Physical Health: Each activity targets different aspects of fitness—strength, endurance, agility, and cardiovascular health. By rotating between these activities, you can build a comprehensive fitness routine that addresses all these areas.

• Mental Health: The mental benefits of outdoor activities are profound. Rucking builds mental toughness, trail running sharpens focus and clarity, and hiking promotes relaxation and stress relief. Together, they create a balanced approach to mental fitness.

• Connection with Nature: All three activities get you outdoors, away from the digital distractions of daily life, and into environments that naturally promote peace and well-being. This connection with nature is vital for both mental and physical health, offering a reset that’s hard to find elsewhere.

Conclusion

Whether you’re carrying a rucksack, lacing up for a trail run, or setting out on a hike, you’re doing more than just working out—you’re investing in your overall well-being. Each of these activities offers unique benefits that can help you build a strong, resilient body and a clear, focused mind. So, mix it up! Embrace the diversity of rucking, trail running, and hiking to create a fitness routine that’s as rewarding for the mind as it is for the body. Get outside, challenge yourself, and enjoy the incredible benefits of these powerful outdoor activities.

The Rise of Rucking: Why It’s Becoming My Favorite Way to Disconnect and Recharge

In a world where we’re constantly glued to our screens, finding an activity that’s good for both body and mind feels like striking gold. Enter rucking—a workout that’s quickly become my go-to for staying fit and clearing my head. If you haven’t heard of it yet, let me tell you why it’s worth trying, and how it’s helped me reconnect with nature in ways I never imagined.

So, What Exactly is Rucking?

Rucking is as simple as it gets. You throw on a backpack, add some weight, and start walking or hiking. It’s a fitness practice that started in the military but has since found its way into the civilian world—and for good reason. There’s no need for fancy equipment or a gym membership, just a sturdy rucksack, a bit of added weight, and a willingness to hit the pavement or the trail.

Why I Fell in Love with Rucking

I’ve always struggled to stick with traditional workouts. Running can be too harsh on my knees, and weightlifting often feels too repetitive. But rucking? It’s different. For one, it’s accessible. Whether you’re a seasoned athlete or just getting back into fitness, rucking can be adapted to fit your level. It’s low-impact, so it’s easy on the joints, and it gives you a full-body workout without the burnout.

As I’ve gotten more into it, I’ve realized how perfectly rucking combines cardio with strength training. Walking with added weight challenges your legs, core, and upper body all at once. Plus, you can always up the weight or distance to keep things interesting. For me, it’s been the perfect way to stay active without dreading the workout.

The Real Magic: Getting Outdoors

But here’s where rucking really stands out for me: it’s a reason to get outside. We’re all living in a world that demands our attention 24/7—emails, social media, the constant ping of notifications. It’s overwhelming, and sometimes you just need to step away from it all. That’s what rucking offers—a chance to disconnect and breathe in the fresh air.

Spending time outdoors isn’t just a break from the digital chaos; it’s genuinely good for your mental health. Whenever I’m out rucking, the stress just melts away. There’s something about being in nature, with the sounds of birds and the rustling of leaves, that brings a sense of calm you just can’t find indoors. And the slow, steady pace of rucking lets me soak it all in—no rush, just me, the trail, and my thoughts.

Why You Should Give Rucking a Try

Rucking has become more than just a way to stay fit for me—it’s a mental reset, a way to reconnect with what’s important. When I’m out on the trail, I’m not thinking about my phone or my to-do list. I’m focused on the moment, on the rhythm of my steps and the beauty around me. And that’s something we all need a little more of these days.

So if you’re looking for a workout that’s not just about burning calories but also about finding some peace and clarity, give rucking a shot. It’s simple, it’s effective, and best of all, it gets you outside. Grab your rucksack, head out the door, and see how rucking can help you disconnect from the noise and reconnect with yourself. You might just find, like I did, that it’s exactly what you’ve been looking for.