[Skip to main content](https://www.nike.com#skip-to-content)[Accessibility at Nike](https://www.nike.com/accessibility#introduction) - [](https://www.nike.com/jordan) - [](https://www.nike.com/w/converse-akmjx) - [Find a Store](https://www.nike.com/retail) - [Help](https://www.nike.com/help) [Help](https://www.nike.com/help) - [Order Status](https://www.nike.com/orders/details/) - [Shipping & Delivery](https://www.nike.com/help/a/shipping-delivery) - [Returns](https://www.nike.com/help/a/returns-policy) - [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) - [Size Charts](https://www.nike.com/help/a/size-charts) - [Contact Us](https://www.nike.com/help/#contact) - [Membership](https://www.nike.com/membership) - [Promotions & Discounts](https://www.nike.com/promo-code) - [Product Advice](https://www.nike.com/product-advice) - [Send Us Feedback](https://www.nike.com#site-feedback) - [Join Us](https://www.nike.com/membership) - [Sign In](https://www.nike.com/register) [](https://www.nike.com) - [Men](https://www.nike.com/men) - [Limited Time](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [Extra 25% Off Select Styles](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [New & Featured](https://www.nike.com/w/new-mens-3n82yznik1) - [New Arrivals](https://www.nike.com/w/new-mens-3n82yznik1) - [Best Sellers](https://www.nike.com/w/mens-best-76m50znik1) - [Latest Drops](https://www.nike.com/w/new-upcoming-drops-k0gk) - [Back to School Shop](https://www.nike.com/w/back-to-school-840ik) - [SNKRS Launch Calendar](https://www.nike.com/launch) - [Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok) - [All Shoes](https://www.nike.com/w/mens-shoes-nik1zy7ok) - [Basketball](https://www.nike.com/w/mens-basketball-shoes-3glsmznik1zy7ok) - [Jordan](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok) - [Lifestyle](https://www.nike.com/w/mens-lifestyle-shoes-13jrmznik1zy7ok) - [Running](https://www.nike.com/w/mens-running-shoes-37v7jznik1zy7ok) - [Sandals & Slides](https://www.nike.com/w/mens-sandals-slides-fl76znik1) - [Training & Gym](https://www.nike.com/w/mens-training-gym-shoes-58jtoznik1zy7ok) - [Custom Shoes](https://www.nike.com/w/mens-nike-by-you-shoes-6ealhznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1) - [All Clothing](https://www.nike.com/w/mens-clothing-6ymx6znik1) - [Jackets & Vests](https://www.nike.com/w/mens-jackets-vests-50r7yznik1) - [Pants](https://www.nike.com/w/mens-pants-and-tights-2kq19znik1) - [Shorts](https://www.nike.com/w/mens-shorts-38fphznik1) - [Sweats & Sweatshirts](https://www.nike.com/w/mens-fleece-4xh6qznik1) - [Swim](https://www.nike.com/w/mens-surf-swimming-3c2djznik1) - [Tops & Graphic Tees](https://www.nike.com/w/mens-tops-t-shirts-9om13znik1) - [Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1) - [All Accessories](https://www.nike.com/w/mens-accessories-equipment-awwpwznik1) - [Bags & Backpacks](https://www.nike.com/w/mens-bags-and-backpacks-9xy71znik1) - [Hats & Headwear](https://www.nike.com/w/mens-hats-visors-and-headbands-52r49znik1) - [Socks](https://www.nike.com/w/mens-socks-7ny3qznik1) - [Sunglasses](https://www.nike.com/w/sunglasses-arlyp) - [Shop By Sport](https://www.nike.com/gear-up) - [All Conditions Gear](https://www.nike.com/acg) - [Baseball](https://www.nike.com/w/mens-baseball-99fchznik1) - [Basketball](https://www.nike.com/w/mens-basketball-3glsmznik1) - [Football](https://www.nike.com/w/mens-football-3hj8mznik1) - [Golf](https://www.nike.com/w/mens-golf-23q9wznik1) - [Locker Room](https://www.nike.com/LockerRoom) - [Running](https://www.nike.com/w/mens-running-37v7jznik1) - [Skateboarding](https://www.nike.com/w/mens-skateboarding-8mfrfznik1) - [Soccer](https://www.nike.com/w/mens-soccer-1gdj0znik1) - [Tennis](https://www.nike.com/w/mens-tennis-ed1qznik1) - [Training](https://www.nike.com/w/mens-training-gym-58jtoznik1) - [Women](https://www.nike.com/women) - [Limited Time](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [Extra 25% Off Select Styles](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [New & Featured](https://www.nike.com/w/new-womens-3n82yz5e1x6) - [New Arrivals](https://www.nike.com/w/new-womens-3n82yz5e1x6) - [Best Sellers](https://www.nike.com/w/womens-best-5e1x6z76m50) - [Back to School Shop](https://www.nike.com/w/back-to-school-840ik) - [SNKRS Launch Calendar](https://www.nike.com/launch) - [Shop by Color](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6) - [Dark Neutrals](https://www.nike.com/w/womens-color-shop-brown-4elb3z5e1x6) - [Illusion Green](https://www.nike.com/w/womens-color-shop-green-5e1x6z9cm3q) - [Midnight Blue](https://www.nike.com/w/womens-color-shop-blues-5e1x6z7wk8r) - [Pink Rise](https://www.nike.com/w/womens-color-shop-fierce-pinks-4x3uaz5e1x6) - [Warm Neutrals](https://www.nike.com/w/womens-color-shop-new-neutrals-5e1x6z98ed2) - [Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw) - [All Accessories](https://www.nike.com/w/womens-accessories-equipment-5e1x6zawwpw) - [Bags & Backpacks](https://www.nike.com/w/womens-bags-and-backpacks-5e1x6z9xy71) - [Hats & Headwear](https://www.nike.com/w/womens-hats-visors-and-headbands-52r49z5e1x6) - [Socks](https://www.nike.com/w/womens-socks-5e1x6z7ny3q) - [Sunglasses](https://www.nike.com/w/sunglasses-arlyp) - [Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok) - [All Shoes](https://www.nike.com/w/womens-shoes-5e1x6zy7ok) - [Basketball](https://www.nike.com/w/womens-basketball-shoes-3glsmz5e1x6zy7ok) - [Jordan](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [Lifestyle](https://www.nike.com/w/womens-lifestyle-shoes-13jrmz5e1x6zy7ok) - [Running](https://www.nike.com/w/womens-running-shoes-37v7jz5e1x6zy7ok) - [Sandals & Slides](https://www.nike.com/w/womens-sandals-slides-5e1x6zfl76) - [Training & Gym](https://www.nike.com/w/womens-training-gym-shoes-58jtoz5e1x6zy7ok) - [Custom Shoes](https://www.nike.com/w/womens-nike-by-you-shoes-5e1x6z6ealhzy7ok) - [Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6) - [All Clothing](https://www.nike.com/w/womens-clothing-5e1x6z6ymx6) - [Bras](https://www.nike.com/w/womens-sports-bras-40qgmz5e1x6) - [Leggings](https://www.nike.com/w/womens-tights-leggings-29sh2z5e1x6) - [Matching Sets](https://www.nike.com/w/womens-matching-sets-clothing-2lukpz5e1x6z6ymx6) - [Jackets & Vests](https://www.nike.com/w/womens-jackets-vests-50r7yz5e1x6) - [Pants](https://www.nike.com/w/womens-pants-and-tights-2kq19z5e1x6) - [Shorts](https://www.nike.com/w/womens-shorts-38fphz5e1x6) - [Skirts & Dresses](https://www.nike.com/w/womens-skirts-and-dresses-5e1x6z8y3qp) - [Sweats & Sweatshirts](https://www.nike.com/w/womens-fleece-4xh6qz5e1x6) - [Swim](https://www.nike.com/w/womens-surf-swimming-3c2djz5e1x6) - [Tops & Graphics Tees](https://www.nike.com/w/womens-tops-t-shirts-5e1x6z9om13) - [Shop By Sport](https://www.nike.com/gear-up) - [All Conditions Gear](https://www.nike.com/acg) - [Basketball](https://www.nike.com/w/womens-basketball-3glsmz5e1x6) - [Cheer](https://www.nike.com/w/womens-cheerleading-1cyjkz5e1x6) - [Golf](https://www.nike.com/w/womens-golf-23q9wz5e1x6) - [Locker Room](https://www.nike.com/LockerRoom) - [Running](https://www.nike.com/w/womens-running-37v7jz5e1x6) - [Soccer](https://www.nike.com/w/womens-soccer-1gdj0z5e1x6) - [Softball](https://www.nike.com/w/womens-softball-2dlpvz5e1x6) - [Tennis](https://www.nike.com/w/womens-tennis-5e1x6zed1q) - [Training](https://www.nike.com/w/womens-training-gym-58jtoz5e1x6) - [Volleyball](https://www.nike.com/w/womens-volleyball-5e1x6ztc2u) - [Kids](https://www.nike.com/kids) - [Limited Time](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Extra 25% Off Select Styles](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Get Set for School](https://www.nike.com/back-to-school) - [New Arrivals](https://www.nike.com/w/new-kids-3n82yzv4dh) - [Best Sellers](https://www.nike.com/w/kids-best-76m50zv4dh) - [Back to School Shop](https://www.nike.com/w/kids-back-to-school-840ikzv4dh) - [Back to School Shoes](https://www.nike.com/w/kids-back-to-school-shoes-840ikzv4dhzy7ok) - [Back to School Clothing](https://www.nike.com/w/kids-back-to-school-clothing-6ymx6z840ikzv4dh) - [Bags & Backpacks](https://www.nike.com/w/back-to-school-bags-and-backpacks-840ikz9xy71) - [Nike x LEGO®](https://www.nike.com/w/nike-lego-collection-58jr) - [Teens](https://www.nike.com/teens) - [Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok) - [All Shoes](https://www.nike.com/w/kids-shoes-v4dhzy7ok) - [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-shoes-agibjzv4dhzy7ok) - [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-shoes-6dacezv4dhzy7ok) - [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-shoes-2j488zv4dhzy7ok) - [Basketball](https://www.nike.com/w/kids-basketball-shoes-3glsmzv4dhzy7ok) - [Jordan](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [Lifestyle](https://www.nike.com/w/kids-lifestyle-shoes-13jrmzv4dhzy7ok) - [Running](https://www.nike.com/w/kids-running-shoes-37v7jzv4dhzy7ok) - [Sandals & Slides](https://www.nike.com/w/kids-sandals-slides-fl76zv4dh) - [Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh) - [All Clothing](https://www.nike.com/w/kids-clothing-6ymx6zv4dh) - [Big Kids (7-15 yrs)](https://www.nike.com/w/big-kids-clothing-6ymx6zagibjzv4dh) - [Little Kids (3-7 yrs)](https://www.nike.com/w/little-kids-clothing-6dacez6ymx6zv4dh) - [Baby & Toddler (0-3 yrs)](https://www.nike.com/w/baby-toddler-kids-clothing-2j488z6ymx6zv4dh) - [Bras & Tights](https://www.nike.com/w/kids-bras-tights-88mejzv4dh) - [Jackets & Vests](https://www.nike.com/w/kids-jackets-vests-50r7yzv4dh) - [Pants](https://www.nike.com/w/kids-pants-and-tights-2kq19zv4dh) - [Shorts](https://www.nike.com/w/kids-shorts-38fphzv4dh) - [Skirts & Dresses](https://www.nike.com/w/kids-skirts-and-dresses-8y3qpzv4dh) - [Sweats & Sweatshirts](https://www.nike.com/w/kids-fleece-4xh6qzv4dh) - [Swim](https://www.nike.com/w/kids-surf-swimming-3c2djzv4dh) - [Tops & Graphic Tees](https://www.nike.com/w/kids-tops-t-shirts-9om13zv4dh) - [Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh) - [All Accessories](https://www.nike.com/w/kids-accessories-equipment-awwpwzv4dh) - [Bags & Backpacks](https://www.nike.com/w/kids-bags-and-backpacks-9xy71zv4dh) - [Hats & Headwear](https://www.nike.com/w/kids-hats-visors-and-headbands-52r49zv4dh) - [Socks](https://www.nike.com/w/kids-socks-7ny3qzv4dh) - [Shop By Sport](https://www.nike.com/gear-up) - [Basketball](https://www.nike.com/w/kids-basketball-3glsmzv4dh) - [Gymnastics](https://www.nike.com/w/gymnastics-dance-inspired-2obuy) - [Fan Gear](https://www.nike.com/fan-gear) - [Football](https://www.nike.com/w/kids-football-3hj8mzv4dh) - [Running](https://www.nike.com/w/kids-running-37v7jzv4dh) - [Soccer](https://www.nike.com/w/kids-soccer-1gdj0zv4dh) - [Jordan](https://www.nike.com/jordan) - [Limited Time](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [Extra 25% Off Select Styles](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [New & Featured](https://www.nike.com/w/new-jordan-37eefz3n82y) - [New Arrivals](https://www.nike.com/w/new-jordan-37eefz3n82y) - [Best Sellers](https://www.nike.com/w/best-jordan-37eefz76m50) - [Heat Check](https://www.nike.com/w/jordan-heat-check-1n7xt) - [Back to School Shop](https://www.nike.com/w/back-to-school-jordan-37eefz840ik) - [Men](https://www.nike.com/w/mens-jordan-37eefznik1) - [Shop All](https://www.nike.com/w/mens-jordan-37eefznik1) - [Shoes](https://www.nike.com/w/mens-jordan-shoes-37eefznik1zy7ok) - [AJ1](https://www.nike.com/w/mens-jordan-1-shoes-4fokyznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-jordan-clothing-37eefz6ymx6znik1) - [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw) - [Women](https://www.nike.com/w/womens-jordan-37eefz5e1x6) - [Shop All](https://www.nike.com/w/womens-jordan-37eefz5e1x6) - [Shoes](https://www.nike.com/w/womens-jordan-shoes-37eefz5e1x6zy7ok) - [AJ1](https://www.nike.com/w/womens-jordan-1-shoes-4fokyz5e1x6zy7ok) - [Clothing](https://www.nike.com/w/womens-jordan-clothing-37eefz5e1x6z6ymx6) - [Accessories](https://www.nike.com/w/jordan-accessories-equipment-37eefzawwpw) - [Kids](https://www.nike.com/w/kids-jordan-37eefzv4dh) - [Shop All](https://www.nike.com/w/kids-jordan-37eefzv4dh) - [Shoes](https://www.nike.com/w/kids-jordan-shoes-37eefzv4dhzy7ok) - [AJ1](https://www.nike.com/w/jordan-1-shoes-1onraz3aqegz4fokyzy7ok) - [Clothing](https://www.nike.com/w/kids-jordan-clothing-37eefz6ymx6zv4dh) - [Accessories](https://www.nike.com/w/kids-jordan-accessories-equipment-37eefzawwpwzv4dh) - Sport - [Basketball](https://www.nike.com/w/jordan-basketball-37eefz3glsm) - [Golf](https://www.nike.com/w/jordan-golf-23q9wz37eef) - [Cleats](https://www.nike.com/w/jordan-cleats-spikes-37eefz5ufbh) - [NikeSKIMS](https://www.nike.com/nikeskims) - [All Shoes](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok) - [NikeSKIMS Rift](https://www.nike.com/w/nikeskims-shoes-b2asdzy7ok) - [All Clothing](https://www.nike.com/w/nikeskims-b2asd) - [Bras](https://www.nike.com/w/nikeskims-sports-bras-40qgmzb2asd) - [Jackets](https://www.nike.com/w/nikeskims-jackets-vests-50r7yzb2asd) - [Leggings](https://www.nike.com/w/nikeskims-tights-leggings-29sh2zb2asd) - [Shorts](https://www.nike.com/w/nikeskims-shorts-38fphzb2asd) - [Tops and Tanks](https://www.nike.com/w/nikeskims-tops-t-shirts-9om13zb2asd) - [Accessories](https://www.nike.com/w/nikeskims-accessories-equipment-awwpwzb2asd) - [Shop by Color](https://www.nike.com/w/nikeskims-b2asd) - [Cobalt](https://www.nike.com/w/nikeskims-blue-8hfx3zb2asd) - [Ivory](https://www.nike.com/w/nikeskims-white-4g797zb2asd) - [Obsidian](https://www.nike.com/w/nikeskims-black-90poyzb2asd) - [Phoenix](https://www.nike.com/w/nikeskims-brown-557pqzb2asd) - [Shop by Material](https://www.nike.com/w/nikeskims-b2asd) - [Airy](https://www.nike.com/w/nikeskims-nikeskims-airy-5c1qqzb2asd) - [Matte](https://www.nike.com/w/nikeskims-nikeskims-matte-5s3enzb2asd) - [Satin Shine](https://www.nike.com/w/nikeskims-nikeskims-shine-aq8qbzb2asd) - [Seamless](https://www.nike.com/w/nikeskims-nikeskims-seamless-6lh4szb2asd) - [Stretch Knit](https://www.nike.com/w/nikeskims-nikeskims-stretch-knit-21jwlzb2asd) - [Studio Stretch](https://www.nike.com/w/nikeskims-studio-stretch-admbq) - [NikeSKIMS Guides](https://www.nike.com/w/nikeskims-b2asd) - [NikeSKIMS Lookbook](https://www.nike.com/nikeskims-lookbook) - [NikeSKIMS Bra Guide](https://www.nike.com/nikeskims-bra-guide) - [NikeSKIMS Fabric Guide](https://www.nike.com/nikeskims-collection-guide) - [Back to School](https://www.nike.com/back-to-school) - [Sale](https://www.nike.com/w/back-to-school-sale-2083c) - [Limited Time](https://www.nike.com/w/back-to-school-sale-2083c) - [Extra 25% Off Select Styles](https://www.nike.com/w/back-to-school-sale-2083c) - [Men](https://www.nike.com/w/mens-back-to-school-sale-shoes-2083cznik1zy7ok) - [Shoes](https://www.nike.com/w/mens-back-to-school-sale-shoes-2083cznik1zy7ok) - [Clothing](https://www.nike.com/w/mens-back-to-school-sale-clothing-2083cz6ymx6znik1) - [Accessories](https://www.nike.com/w/mens-back-to-school-sale-accessories-equipment-2083czawwpwznik1) - [Shop All](https://www.nike.com/w/mens-back-to-school-sale-2083cznik1) - [Women](https://www.nike.com/w/womens-back-to-school-sale-shoes-2083cz5e1x6zy7ok) - [Shoes](https://www.nike.com/w/womens-back-to-school-sale-shoes-2083cz5e1x6zy7ok) - [Clothing](https://www.nike.com/w/womens-back-to-school-sale-clothing-2083cz5e1x6z6ymx6) - [Accessories](https://www.nike.com/w/womens-back-to-school-sale-accessories-equipment-2083cz5e1x6zawwpw) - [Shop All](https://www.nike.com/w/womens-back-to-school-sale-2083cz5e1x6) - [Kids](https://www.nike.com/w/kids-back-to-school-sale-shoes-2083czv4dhzy7ok) - [Shoes](https://www.nike.com/w/kids-back-to-school-sale-shoes-2083czv4dhzy7ok) - [Clothing](https://www.nike.com/w/kids-back-to-school-sale-clothing-2083cz6ymx6zv4dh) - [Accessories](https://www.nike.com/w/kids-back-to-school-sale-accessories-equipment-2083czawwpwzv4dh) - [Shop All](https://www.nike.com/w/kids-back-to-school-sale-2083czv4dh) - [Jordan](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) - [Shoes](https://www.nike.com/w/back-to-school-sale-jordan-shoes-2083cz37eefzy7ok) - [Clothing](https://www.nike.com/w/back-to-school-sale-jordan-clothing-2083cz37eefz6ymx6) - [Accessories](https://www.nike.com/w/kids-jordan-accessories-equipment-37eefzawwpwzv4dh) - [Shop All](https://www.nike.com/w/back-to-school-sale-jordan-2083cz37eef) Cancel Cancel Ask NikeAI Popular Search Terms [jordan kids](https://www.nike.com/w?q=jordan%20kids&vst=jordan%20kids)[basketball](https://www.nike.com/w?q=basketball&vst=basketball)[shoes](https://www.nike.com/w?q=shoes&vst=shoes)[kids' shoes](https://www.nike.com/w?q=kids%27%20shoes&vst=kids%27%20shoes)[jordan](https://www.nike.com/w?q=jordan&vst=jordan)[jordan 4](https://www.nike.com/w?q=jordan%204&vst=jordan%204)[air max](https://www.nike.com/w?q=air%20max&vst=air%20max)[soccer cleats](https://www.nike.com/w?q=soccer%20cleats&vst=soccer%20cleats) [](https://www.nike.com/favorites "Favorites")[](https://www.nike.com/cart "Bag Items: 0") # Everything You Need To Know About Rucking: What It Is, Risks, Benefits And How To Do It ##### Sports & Activity Read on to learn about how to incorporate this military training technique into your fitness routine. Last updated: December 21, 2024 5 min read  If you’re looking for a workout with an intensity somewhere between walking and [running](https://www.nike.com/a/can-running-give-you-abs), rucking might be the answer. Below, experts explain what rucking is, the possible benefits (and risks) of the activity and tips to get started. ## What Is Rucking? Rucking is simply walking [or hiking](https://www.nike.com/a/benefits-of-hiking) while carrying a weighted rucksack or backpack. It’s a staple of international military training, as soldiers must be able to carry weapons, food, and other supplies for long distances, according to a 2010 paper in the [Australian Army Journal](https://www.researchgate.net/publication/258883795_The_History_of_the_Soldier's_Load). Walking with a weighted pack can be beneficial for active civilians, too. Not to mention, it’s an accessible way to build strength and improve endurance. (Related: [What Is Power Walking — And Do You Need To Add It to Your Weekly Workouts?](https://www.nike.com/a/what-is-power-walking)) ## Shop Nike Hiking Clothing [View All](https://www.nike.com/w/hiking-clothing-557pqz6ymx6z90dwjza6d74) - [ \ Nike ACG \ Women's Dri-FIT High-Waisted 4" Trail Running Shorts \ __$72.97__ __$90__](https://www.nike.com/t/acg-womens-dri-fit-high-waisted-4-trail-running-shorts-LeDWQOgT/IO9643-004) - [ \ Nike ACG "Wildsee" \ Women's Dri-FIT Short-Sleeve Base Layer Top \ __$47.97__ __$60__](https://www.nike.com/t/acg-wildsee-womens-dri-fit-short-sleeve-base-layer-top-8AvHnMhh/IO1460-104) - [ \ Nike ACG "Tuff Fleece" \ Pullover Hoodie \ __$108.97__ __$120__](https://www.nike.com/t/acg-tuff-fleece-pullover-hoodie-njCV8f/DZ3392-004) - [ \ Jordan Chicago \ Women's Shorts \ __$62.97__ __$75__](https://www.nike.com/t/jordan-chicago-womens-shorts-8JM8xg/FN5681-244) - [ \ ACG "High Stakes" \ Women's Loose Fit Hiking Pants \ __$125__](https://www.nike.com/t/acg-high-stakes-womens-loose-fit-hiking-pants-baVRmtaM/IM4294-236) - [ \ ACG "Wolf Grid" \ Women's Therma-FIT Hiking Pants \ __$100__](https://www.nike.com/t/acg-wolf-grid-womens-therma-fit-hiking-pants-f3L9og0w/IO4476-698) - [ \ ACG "Wolf Grid" \ Women's Therma-FIT 1/2-Zip Hiking Top \ __$100__](https://www.nike.com/t/acg-wolf-grid-womens-therma-fit-1-2-zip-hiking-top-01LOHlcr/IO4471-698) - [ \ ACG "Wolf Grid" \ Men's Therma-FIT 1/2-Zip Hiking Top \ __$100__](https://www.nike.com/t/acg-wolf-grid-mens-therma-fit-1-2-zip-hiking-top-mOsz9fPb/IM4233-698) - [ \ Nike ACG "Phantazma" \ Women's Storm-FIT ADV Jacket \ __$180__](https://www.nike.com/t/acg-phantazma-womens-storm-fit-adv-jacket-sF4IZ8QR/IF0101-104) - [ \ Nike ACG "Wildsee" \ Men's Dri-FIT Short-Sleeve Base Layer Top \ __$60__](https://www.nike.com/t/acg-wildsee-mens-dri-fit-short-sleeve-base-layer-top-hk4pnNDl/IO1452-104) ## The Benefits of Rucking Since rucking involves walking, it qualifies as cardio exercise. But the addition of a weighted pack takes the intensity to a new level. “The load significantly increases the difficulty by causing muscles to work harder to maintain your pace — similar to the effect of walking or [running uphill](https://www.nike.com/a/hill-sprints-workout-benefits) versus walking or running on level ground,” Rob Shaul, C.S.C.S., said. That extra effort will have your heart and lungs working hard, making rucking an effective activity for building aerobic fitness. In fact, healthy men (i.e., men who haven’t been diagnosed with a chronic condition) saw significant improvements in maximal oxygen uptake or V02 max — a common measure of aerobic fitness — following a 10-week rucking program, per a 2019 study in the [Journal of Strength and Conditioning Research](https://pubmed.ncbi.nlm.nih.gov/31269002/). Carrying a weighted pack also turns an ordinary walk into a strength exercise. Practically every muscle — from your shoulders to your feet — is involved, said Stew Smith, C.S.C.S., a military fitness training coach and former Navy SEAL. The [glutes](https://www.nike.com/a/squat-benefits-to-your-body), hips, quads, hamstrings, calves, [shins](https://www.nike.com/a/stress-fracture-vs-shin-splints), and feet are responsible for the walking motion. However, you also need tremendous strength in the lower back, neck, and shoulders to brace against the load, Smith said. In short, rucking is a serious total body workout. (Related: [7 Variations of Glute Bridges That Will Shake Up Your Next Workout](https://www.nike.com/a/glute-bridges-exercise)) ## The Risks of Rucking Though rucking is fairly low-impact — making it easier on the joints than high-impact activities such as running, Smith said — there are still risks. In particular, rucking too far, too often, or carrying a load that’s too heavy for your current ability level may cause lower body, lower back, shoulder, or neck pain. It’s also important to [wear shoes with plenty of ankle support](https://www.nike.com/a/arch-support-inserts). Especially if you’re rucking on uneven terrain, he added. Without proper footwear, walking with a heavy load can [cause blisters](https://www.nike.com/a/blood-blister-on-toe) and foot pain, and increase your odds of rolling an ankle. Strength training exercises that target the muscles you use while rucking may also help you avoid injury. 1. # 1.Build a Foundation Even if you already have a strength-training routine, it may be useful to spend a few weeks building up the muscles you’ll rely on for rucking. “A combination of lunges, goblet squats, and kettlebell Romanian deadlifts are excellent lifts to add in to help build the strength and durability that’s required for rucking,” Smith said. (Related: [Your Guide to Side Lunges: Benefits, Technique and Variations To Try](https://www.nike.com/a/side-lunges-benefits)) Aim to lift two to three days per week — and doing two to three sets of 10 reps per move is a great place to start. As you advance in your lifting and rucking, you can increase your weight and switch to five sets of five reps, Smith said. But, consider working with a personal trainer or strength and conditioning specialist to help you ease you into programming. 2. # 2.Get Equipment There are specialty rucking packs you can buy. Smith’s favorite is the military-grade ALICE pack. But there are packs of all shapes and sizes on the market, so you can find the one that fits your needs. If you already have a backpack, consider using it. “Nearly any solid backpack will work for rucking,” Shaul said. There are also specialty rucking weights, but many people simply put sand or gravel in a plastic bag or use weight plates or dumbbells. Just be sure to wrap any weights in a towel so the hard edges won’t dig into your back, Shaul said. [Shop Nike Backpacks](https://www.nike.com/w/training-gym-bags-and-backpacks-58jtoz5e1x6z9xy71znik1) 3. # 3.Start Light Load up your pack with no more than 10 percent of your body weight for your first several rucks, Smith said. Progress by adding 10 to 15 percent every one to two weeks, provided you’re feeling good, he said. Work your way up to carrying 25 percent of your body weight, if you can. 4. # 4.Nail the Right Placement The placement of the load is important. “Ideally, and this is counterintuitive, the weight will be placed high in the back, between the athlete's shoulder blades,” Shaul said. This lessens the strain on your hips and lower back. He suggested placing a volleyball or folded towel in the bottom of the pack before putting the load in to help elevate it so it’s in between your shoulder blades. Adjusting the pack straps so the load sits high will also help. 5. # 5.Find Your Mileage and Frequency Start with a distance that feels manageable. For someone who walks for cardio, first check that you can walk at least one mile a day without pain or struggle. From there, Smith suggests rucking one mile every other day, with an unweighted walk in between rucking days. Add 10 to 15 percent to your mileage each week if you’re ready to progress. Words by Lauren Bedosky ## Shop Nike Hiking Shoes [View All](https://www.nike.com/w/hiking-shoes-90dwjzy7ok) - [ \ Nike ACG Pegasus Trail \ Men's Trail Running Shoes \ __$155__](https://www.nike.com/t/acg-pegasus-trail-mens-trail-running-shoes-Z5DRSN1X/HV8116-301) - [ \ ACG Zegama Hike \ Men's Hiking Shoes \ __$190__](https://www.nike.com/t/acg-zegama-hike-mens-hiking-shoes-6qcazrJu/IO7854-002) - [ \ Nike React SFB Carbon \ Men’s Elite Outdoor Shoes \ __$180__](https://www.nike.com/t/react-sfb-carbon-mens-elite-outdoor-shoes-k7gKNd/CK9951-900) - [ \ Nike Pegasus Trail 5 GORE-TEX \ Men's Waterproof Trail Running Shoes \ __$180__](https://www.nike.com/t/pegasus-trail-5-gore-tex-mens-waterproof-trail-running-shoes-Tqyf11TS/FQ0908-403) - [ \ Nike ACG Pegasus Trail \ Women's Trail Running Shoes \ __$155__](https://www.nike.com/t/acg-pegasus-trail-womens-trail-running-shoes-iWBZdVmf/HV8121-310) - [ \ Nike Juniper Trail 3 \ Men's Trail Running Shoes \ __$71.97__ __$95__](https://www.nike.com/t/juniper-trail-3-mens-trail-running-shoes-wfHTW1/FQ0904-001) - [ \ Nike Pegasus Trail 5 GORE-TEX \ Women's Waterproof Trail Running Shoes \ __$161.97__ __$180__](https://www.nike.com/t/pegasus-trail-5-gore-tex-womens-waterproof-trail-running-shoes-ltkHcC/FQ0912-001) - [ \ ACG Zegama Hike \ Women's Hiking Shoes \ __$190__](https://www.nike.com/t/acg-zegama-hike-womens-hiking-shoes-8rePLfum/IO7855-200) - [ \ Nike Manoa Leather \ Men's Boots \ __$115__](https://www.nike.com/t/manoa-leather-mens-boots-zzN4Dd/HF7095-001)  [](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) ### Move Daily with Nike Training Club Get free guidance from trainers and experts to strengthen your body and mind. [Explore NTC](https://niketrainingclub.sng.link/Ara19/3ocq/gnbq?pcn=OGC%20Articles%20HO21&_dl=niketrainingclub%3A%2F%2Fx-callback-url%2Fworkout%2Ffeatured) Originally published: September 28, 2022 ## Related Stories -  [](https://www.nike.com/a/what-is-tabata-workout) # Sports & Activity # The Beginner Guide to Tabata Workouts -  [](https://www.nike.com/a/can-running-give-you-abs) # Sports & Activity # Can Running Give You Abs? Experts Explain -  [](https://www.nike.com/a/rowing-machine-benefits) # Sports & Activity # 5 Expert-Approved Benefits of Using a Rowing Machine -  [](https://www.nike.com/a/workout-for-beginners) # Sports & Activity # Starting To Build a Fitness Routine? Try This Trainer-Approved Workout for Beginners -  [](https://www.nike.com/a/shoulder-mobility-exercises) # Sports & Activity # Experts Explain Why You Need To Include Shoulder Mobility Exercises Into Your Warm-up Routine Resources [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) Help [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) Company [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) Promotions & Discounts [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) [Resources](https://www.nike.com/help) [Gift Cards](https://www.nike.com/gift-cards) [Corporate Sales](https://www.nike.com/corporate-sales) [Find a Store](https://www.nike.com/retail) [Membership](https://www.nike.com/membership) [Nike Journal](https://www.nike.com/stories) [Site Feedback](https://www.nike.com#site-feedback) [Help](https://www.nike.com/help) [Get Help](https://www.nike.com/help) [Order Status](https://www.nike.com/orders/details/) [Shipping and Delivery](https://www.nike.com/help/a/shipping-delivery) [Returns](https://www.nike.com/help/a/returns-policy) [Order Cancellation](https://www.nike.com/help/a/change-cancel-order) [Payment Options](https://www.nike.com/help/a/payment-options) [Gift Card Balance](https://www.nike.com/orders/gift-card-lookup) [Contact Us](https://www.nike.com/help/#contact) [Company](https://about.nike.com/en) [About Nike](https://about.nike.com/en) [News](http://news.nike.com/) [Careers](https://jobs.nike.com/) [Investors](http://investors.nike.com/) [Purpose](https://purpose.nike.com/) [Sustainability](https://www.nike.com/sustainability) [Accessibility](https://www.nike.com/us/en/accessibility/#introduction) [Promotions & Discounts](https://www.nike.com/promo-code) [Student](https://www.nike.com/help/a/student-discount) [Military](https://www.nike.com/help/a/military-discount) [Teacher](https://www.nike.com/help/a/teacher-discount) [First Responders & Medical Professionals](https://www.nike.com/help/a/first-responder-discount) [Birthday](https://www.nike.com/help/a/birthday-terms-promo) United States - © 2026 Nike, Inc. All Rights Reserved - Guides - [Nike Air](https://www.nike.com/air) - [Nike Air Force 1](https://www.nike.com/air-force-1) - [Nike Air Max](https://www.nike.com/air-max) - [Nike FlyEase](https://www.nike.com/flyease) - [Nike Flyknit](https://www.nike.com/flyknit) - [Nike Free](https://www.nike.com/free) - [Nike React](https://www.nike.com/react) - [Nike Vaporfly](https://www.nike.com/running/vaporfly) - [Nike ZoomX](https://www.nike.com/zoomx) - [Space Hippie](https://www.nike.com/space-hippie) - [Terms of Sale](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfSale&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect) - [Terms of Use](https://agreementservice.svs.nike.com/us/en_us/rest/agreement?agreementType=termsOfUse&uxId=com.nike.commerce.nikedotcom.web&country=US&language=en&requestType=redirect) - [Nike Privacy Policy](https://agreementservice.svs.nike.com/rest/agreement?agreementType=privacyPolicy&uxId=com.nike.commerce.nikedotcom.web&requestType=redirect) - [ \ Your Privacy Choices](https://www.nike.com/guest/settings/do-not-share-my-data) - [CA Supply Chains Act](https://about.nike.com/en/impact-resources/statement-on-forced-labor) ## Africa - [__Egypt__ \ English](https://www.nike.com/eg/) - [__Morocco__ \ English](https://www.nike.com/ma/en/) - [__Maroc__ \ Français](https://www.nike.com/ma/) - [__South Africa__ \ English](https://www.nike.com/za/) ## Americas - [__Argentina__ \ Español](https://www.nike.com.ar) - [__Brasil__ \ Português](https://www.nike.com.br) - [__Canada__ \ English](https://www.nike.com/ca/) - [__Canada__ \ Français](https://www.nike.com/ca/fr/) - [__Chile__ \ Español](https://www.nike.cl) - [__Colombia__ \ Español](https://www.nike.com.co) - [__México__ \ Español](https://www.nike.com/mx/) - [__Peru__ \ Español](https://www.nike.com.pe) - [__Puerto Rico__ \ Español](https://www.nike.com/pr/) - [__United States__ \ English](https://www.nike.com) - [__Estados Unidos__ \ Español](https://www.nike.com/us/es/) - [__Uruguay__ \ Español](https://www.nike.com.uy) - [__Latin America__ \ Español](https://www.nike.com/xl/) ## Asia Pacific - [__Australia__ \ English](https://www.nike.com/au/) - [__中国大陆__ \ 简体中文](https://www.nike.com.cn/) - [__Hong Kong__ \ English](https://www.nike.com.hk/) - [__香港__ \ 繁體中文](https://www.nike.com.hk/) - [__India__ \ English](https://www.nike.in/) - [__Indonesia__ \ English](https://www.nike.com/id/) - [__Japan__ \ English](https://www.nike.com/jp/en/) - [__日本__ \ 日本語](https://www.nike.com/jp/) - [__대한민국__ \ 한국어](https://www.nike.com/kr/) - [__Malaysia__ \ English](https://www.nike.com/my/) - [__New Zealand__ \ English](https://www.nike.com/nz/) - [__Philippines__ \ English](https://www.nike.com/ph/) - [__Singapore__ \ English](https://www.nike.com/sg/) - [__台灣__ \ 繁體中文](https://www.nike.com/tw/) - [__ไทย__ \ ภาษาไทย](https://www.nike.com/th/) - [__Vietnam__ \ English](https://www.nike.com/vn/) ## Europe - [__Österreich__ \ Deutsch](https://www.nike.com/at/) - [__Austria__ \ English](https://www.nike.com/at/en/) - [__Belgien__ \ Deutsch](https://www.nike.com/be/de/) - [__Belgium__ \ English](https://www.nike.com/be/en/) - [__Belgique__ \ Français](https://www.nike.com/be/fr/) - [__België__ \ Nederlands](https://www.nike.com/be/) - [__Bulgaria__ \ English](https://www.nike.com/bg/) - [__Croatia__ \ English](https://www.nike.com/hr/) - [__Česká republika__ \ Čeština](https://www.nike.com/cz/) - [__Czech Republic__ \ English](https://www.nike.com/cz/en/) - [__Danmark__ \ Dansk](https://www.nike.com/dk/) - [__Denmark__ \ English](https://www.nike.com/dk/en/) - [__Finland__ \ English](https://www.nike.com/fi/) - [__France__ \ Français](https://www.nike.com/fr/) - [__Deutschland__ \ Deutsch](https://www.nike.com/de/) - [__Ελλάδα__ \ ελληνικά](https://www.nike.com/gr/) - [__Hungary__ \ English](https://www.nike.com/hu/en/) - [__Magyarország__ \ Magyar](https://www.nike.com/hu/) - [__Ireland__ \ English](https://www.nike.com/ie/) - [__Israel__ \ English](https://www.nike.com/il/) - [__Italia__ \ Italiano](https://www.nike.com/it/) - [__Luxemburg__ \ Deutsch](https://www.nike.com/lu/de/) - [__Luxembourg__ \ English](https://www.nike.com/lu/en/) - [__Luxembourg__ \ Français](https://www.nike.com/lu/) - [__Netherlands__ \ English](https://www.nike.com/nl/en/) - [__Nederland__ \ Nederlands](https://www.nike.com/nl/) - [__Norway__ \ English](https://www.nike.com/no/en/) - [__Norge__ \ Norsk](https://www.nike.com/no/) - [__Polska__ \ Polski](https://www.nike.com/pl/) - [__Portugal__ \ English](https://www.nike.com/pt/en/) - [__Portugal__ \ Português](https://www.nike.com/pt/) - [__Romania__ \ English](https://www.nike.com/ro/) - [__Россия__ \ Русский](https://www.nike.com/ru/) - [__Slovakia__ \ English](https://www.nike.com/sk/) - [__Slovenia__ \ English](https://www.nike.com/si/) - [__Espanya__ \ Català](https://www.nike.com/es/ca/) - [__España__ \ Español](https://www.nike.com/es/) - [__Sweden__ \ English](https://www.nike.com/se/en/) - [__Sverige__ \ Svenska](https://www.nike.com/se/) - [__Schweiz__ \ Deutsch](https://www.nike.com/ch/) - [__Switzerland__ \ English](https://www.nike.com/ch/en/) - [__Suisse__ \ Français](https://www.nike.com/ch/fr/) - [__Svizzera__ \ Italiano](https://www.nike.com/ch/it/) - [__Türkiye__ \ Türkçe](https://www.nike.com/tr/) - [__United Kingdom__ \ English](https://www.nike.com/gb/) ## Middle East - [__Saudi Arabia__ \ English](https://www.nike.sa/en/home) - [__المملكة العربية السعودية__ \ العربية](https://www.nike.sa/ar/home) - [__United Arab Emirates__ \ English](https://www.nike.ae/en/home) - [__الإمارات العربية المتحدة__ \ العربية](https://www.nike.ae/ar/home) - [__Qatar__ \ English](https://www.nike.qa/en/home) - [__دولة قطر__ \ العربية](https://www.nike.qa/ar/home) - [__Kuwait__ \ English](https://www.nike.com.kw/en/home) - [__الكويت__ \ العربية](https://www.nike.com.kw/ar/home)