Rucking: The Low-Impact Workout You Need  - Rancho La Puerta
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Rucking: The Low-Impact Workout You Need 

High-intensity interval training (HIIT) has been a fitness favorite for nearly two decades. It offers substantial benefits for people of all fitness levels, including older adults and those managing weight issues or obesity. From obstacle course races to grueling workout challenges, HIIT enthusiasts have long embraced its intensity and rewards. However, not everyone enjoys pushing their physical limits in every workout. Rucking offers an excellent alternative for fitness enthusiasts seeking a safer, approachable way to achieve vigorous exercise benefits. 

What is Rucking? 

Rucking involves walking while carrying a weighted backpack or vest. Originating in the military, where service members hike long distances with heavy packs, rucking has transitioned into civilian fitness. Veterans introduced the practice after their service, and it quickly gained popularity as an accessible and effective workout. 

This activity requires minimal equipment: comfortable walking shoes, a sturdy backpack or vest, and an uninterrupted route. Its low barrier to entry has made it a favorite among fitness enthusiasts, leading to the growth of rucking clubs, events, and challenges worldwide. 

Physical Benefits of Rucking 

Rucking combines low- to moderate-intensity cardio with strength training. Carrying a load strengthens the lower body and core, improves aerobic capacity, and burns calories. It also reduces the risk of age-related conditions like type 2 diabetes, heart disease, sarcopenia, and osteoporosis. A 165-pound individual carrying a 20-pound pack for 45 minutes can burn over 400 calories, comparable to running but with less joint stress. 

Walking briskly with a loaded pack engages aerobic and anaerobic energy systems. Rucking near the first ventilatory threshold (VT1) promotes oxygen consumption and carbohydrate metabolism, making it an efficient workout. With its focus on functional strength and endurance, rucking offers a practical and low-impact way to stay fit. 

Social Benefits of Rucking 

Beyond its physical benefits, rucking fosters a sense of community. While it can be done solo, group rucking events emphasize camaraderie and shared challenges. GORUCK organizes events and regional clubs where participants motivate one another to achieve longer distances, carry heavier loads, or maintain a steady pace. These gatherings transform exercise into a social experience, helping fitness enthusiasts build connections while achieving their goals. 

Getting Started with Rucking 

Starting rucking is simple. All you need is a weighted backpack and proper footwear. Begin with lighter weights—8 to 10 pounds for individuals under 150 pounds—and gradually increase the load and distance. Ensure the weight is evenly distributed to avoid strain or discomfort. For added comfort, consider a weighted vest, which some fitness enthusiasts find preferable to a backpack. 

Incorporating strength training can further enhance rucking performance. Exercises targeting the lower body and core build the endurance needed for longer sessions. Start with short walks—10 minutes out and back—and progressively increase duration and intensity. 

Whether you are looking for a functional workout, a social fitness activity, or a low-impact alternative to running, rucking offers an exciting way to challenge your body, connect with others, and enjoy the great outdoors. 

Bio (at Bottom of Page) 

Pete McCall, MS, CSCS  is a dynamic force in the fitness industry and a seasonal instructor with us at The Ranch. As an ACE Certified Personal Trainer with over two decades of experience, Pete has been featured as a trusted expert in publications such as The Washington PostThe New York TimesLos Angeles TimesRunner’s World, and Self. He is the author of three books on the science of exercise. 

With a master’s degree in exercise science and health promotion, Pete combines deep knowledge with practical expertise. He has helped write both the NASM and ACE personal training certifications. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association (NSCA, further cementing his role as a leader in fitness education. Known for his engaging approach and passion for helping others, Pete inspires individuals to move, feel more substantial, and live healthier lives.