Everything You Need to Know About Rucking: What It Is, Risks, Benefits and How to Do It

If you're looking for a workout with an intensity somewhere between walking and running, rucking might be the answer. Below, experts explain what rucking is, the possible benefits (and risks) of the activity and tips to get started.

Rucking is simply walking or 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.

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.

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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 versus walking or running on level ground", Rob Shaul, CSCS, 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 VO2 max—a common measure of aerobic fitness—following a 10-week rucking programme, according to a 2019 study in the Journal of Strength and Conditioning Research.

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, CSCS, a military fitness training coach and former Navy SEAL.

The glutes, hips, quads, hamstrings, calves, shins 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.

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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. Especially if you're rucking on uneven terrain, he added. Without proper footwear, walking with a heavy load can cause blisters 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.