Need More Cardio But Can’t Run? Try Rucking

The stealth cardio that you can do anywhere

Photo by Andrea Piacquadio from Pexels

You don’t need to hang out with the sweaty grunters at the gym and run on a DREADMILL to get your cardio done. You can get a good workout by walking with some weight on your back instead.

This is an exercise that almost anyone can do. All you need is the ability to walk, and a backpack. It’s perfect for those who feel they are too late to the running game to even get started.

QWe can’t all be runners.

It’s a dead-simple exercise that creates endurance and strengthens your back, legs, and core. The typical starting point is to carry one-tenth of your body weight. For example, a 200-pound guy would start out with 20 pounds and add 5 pounds a week — topping out at around 40 pounds.

Rucking burns a lot of calories, almost as much as running. That’s why it’s a stealth cardio. No one will even know you’re exercising.

Cross-country walking burns around 250 calories per hour. Rucking can nearly double that. It’s a highly effective way to get in a good workout.

“But, Tim! I don’t have any trails here! I can’t ruck in town, can I?”

Why not? Don’t you have sidewalks or parks? If there are outside walking spaces, then go for it!

“But… I’m afraid I’ll look dumb!”

Really, if you’re like me, you’ve always got that problem I can look dumb no matter what I’m doing, so I don’t let it stop me. I just look for more things to do while I look dumb ANYWAY. This is yet another in the long list of things I look dumb doing.

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You might already have everything you need to go rucking. You don’t need to buy an expensive pack to get going. And you don’t have to load up like

Erik Hogan

(who writes Field Notes) with enough supplies to go overnight camping.

Start small and manageable. For some, that’s two water bottles and a sandwich.

Anyone can put some items in a pack and walk around. It has one of the lowest barriers to entry. Contrast that with biking, where even the cheapest ride is hundreds of dollars. You already have legs and shoes, and you might have a backpack. You can easily find some weight in your house, like canned goods.

To give rucking a try, find something heavy that doesn’t have an unusual shape that will jab into your back while you hike. Things that people have used — soup cans (full), rocks, bricks, steel plates, sandbags, dumbbells, and small kettlebells. Try the loaded pack on in the house and add padding if needed. A folded sweater or small blanket can stabilize the weight and keep it from rattling around in there.

Your backpack should fit well where the shoulder straps are against your body. That doesn’t mean you need an expensive pack, though. You can start with whatever you have and go bigger, better, later on. Get whatever you have for a bag, throw in some water bottles and a sweater, and give it a go!

My sixty-dollar hiking backpack with a chest and waist strap is perfect. I already own it and the dumbbells I use for weight.

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Rucking is Low-impact

There are many reasons that running, cycling, and HIIT workouts might be too much for you. Recent illness, age, or a large frame can mean you won’t be doing things like burpees or jogging.

Keeping your speed low is an advantage for knees and hips. Running can really aggravate the joints, where rucking might work for you.

But if you can walk for any length of time, you can try carrying a bit of weight with you. Start small with only a few pounds and gradually increase your load over time. Eventually, you could work your way up and increase your strength while giving your body some essential exercise.

“Okay, Tim. You convinced me. How far should I go?”

Start small. Try a few blocks round trip with a light load.

The key to stuff like this is repetition, not going gangbusters. Less is more.

If you work out every other day for half a mile, you make progress. If you cripple yourself by rucking 6 miles on day one and don’t go again for three weeks, expect only suffering.

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Rucking is a Great Way to Prep For Hiking

This is my favorite reason to ruck. My goal is to be ready to go out on long hikes while carrying my pack and not feel like a used dishrag when I reach the destination. I want to carry my snacks, water, and emergency gear on my back, and still feel good.

That means practice. I can’t go hiking three times a week, so it takes forever to get in shape for it. But I can go rucking right out my front door anytime.

I typically carry everything for my wife as well as myself. I have her snacks, water, her jacket or sweater, and my regular gear. So, training with a heavier load before go day means I am ready, willing, and able to take her stuff, too. Bonus points for any guy who carries his girl’s stuff.

You don’t need to be in great shape to start. If you can walk and wear a backpack at the same time, you’re set.

What are you waiting for? Let’s ruck!