Rucking, the simple act of walking with a weighted backpack, is gaining popularity as a practical and effective fitness trend. Its straightforward approach makes it accessible for individuals of all fitness levels, and the potential benefits make it a compelling option for those looking to enhance their exercise routines.
<p>In a recent discussion, <i>Here & Now</i>’s Indira Lakshmanan speaks with <a href="https://eastermichael.com/" class="Link" target="_blank"><b>Michael Easter</b></a>, author of the upcoming book “<a href="https://eastermichael.com/walk-with-weight/" class="Link" target="_blank">Walk With Weight: The Definitive Guide to Rucking</a>.” They cover the basics of getting started with rucking and the myriad advantages it offers.</p>
<p>This article was initially published by <a href="https://www.wbur.org/hereandnow/2026/02/11/rucking-fitness" class="Link" target="_blank">WBUR.org</a>.</p>
<p class="fullattribution">Copyright 2026 WBUR</p>Exploring the Benefits of Rucking
Rucking is more than just a trend; it’s a versatile workout that can help enhance your cardiovascular endurance, build strength, and increase calorie burn. Here’s how to get started and some practical insights to maximize your rucking experience.
Getting Started with Rucking
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Choose Your Gear: Start with a comfortable backpack. Look for one that fits well and has adjustable straps to distribute the weight evenly on your back. Next, fill it with weights. You can use dumbbells, sandbags, or even water bottles. A good starting point is 10-20% of your body weight.
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Focus on Form: Maintain a good posture while walking. Keep your back straight and shoulders relaxed. Engage your core to ensure you’re not straining your back.
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Pick Your Path: Start on flat, even terrain to get accustomed to the additional weight. As you progress, you can challenge yourself with hills or varied landscapes.
Rucking Benefits
- Increased Caloric Burn: Walking with weight elevates your heart rate more than walking without extra weight, contributing to a more intense workout.
- Functional Strength: Rucking involves multiple muscle groups, primarily in your back, legs, and core, which can enhance your overall functional strength.
- Mental Health Boost: Walking outdoors with added weight can provide not only a physical challenge but also a mental one, helping to clear your mind and reduce stress.
Conclusion
Rucking offers a simple yet effective way to boost your fitness routine, whether you are a beginner or an experienced athlete. It integrates strength and endurance building while also offering a chance to enjoy the great outdoors. So grab a backpack, load it with some weight, and take the next step in your fitness journey with rucking!
