Need More Cardio But Can’t Run? Try Rucking

The stealth cardio that you can do anywhere

Photo by Andrea Piacquadio from Pexels

We can’t all be runners. But that’s okay.

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.

Instead, maybe you can get a good workout by walking with weight on your back.

Rucking is an exercise that almost anyone can do. All you need is the ability to walk and a backpack.

This dead-simple exercise 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 with 20 lbs. For a progression, you could add 5 pounds a week until you reach a challenging weight for yourself.

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.

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!”

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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What Equipment Do You Need to Ruck?

You might already have everything you need. Nothing expensive is required. 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 a cheap backpack, two water bottles, a couple of canned goods out of the pantry, 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.

Find something heavy that doesn’t have an unusual shape that will jab into your back while you hike.

• Soup cans (full)

• Rocks or bricks

• Steel plates

• Sandbags

• Dumbbells or small kettlebells

• Hardcover books

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.

Your backpack should fit nicely where the shoulder straps are against your body. Get your backpack, throw in some weight 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.

Optional ways to spend money:

• Rucking backpack with plates

• Weighted vest— I use a 20 LB vest for some walks

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Rucking is Low-impact

This is an advantage for your knees and hips. Running and other brisk exercise can aggravate the joints, but rucking might work for you.

Start small with only a few pounds and gradually increase your load. Eventually, you could work your way up and improve your strength while giving your body some essential exercise.

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“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 hiking 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, you’re set.

What are you waiting for? Let’s ruck!

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Walk More Die Less Challenge Update!

Thanks to everyone who joined the challenge! We’ve logged over 130,000 steps between us in the last 10 days.

Some Pics from the Scavenger Hunt:

Danni Macfarland

,

Mac

,

ZoKitc

,

Jill_KeyWellnessllc

Amy K Williams

,

Nicole

,

Luke

,

Kristi Keller 🇨🇦

Anyone who wants to join in on the Walk More Die Less Challenge, it’s not too late!