Rucking is walking or hiking while carrying a weighted rucksack or backpack. It’s based on military training workouts.
It’s easy to get started. Simply put some weight on your back and go for a walk. You can use anything as a weight, such as a bag of rice, books, bricks or dumbbells. Start at a comfortable pace and keep an upright posture.
If you do too much too soon, you may get shoulder or back pain. To avoid injury, start with a low weight, slow speed and short distance. Wear shoes with good ankle support. With practice, you can add weight and increase your speed, and distance.
Rucking builds muscle strength and endurance. It improves cardio fitness, and burns more calories than just walking. The weight pulls your shoulders back, which helps improve your posture.
Read more in this Nike rucking article.
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