Rucking Awesome
Showing off my rucking gear after a ruck. I don’t remember having the energy to smile, but there it is!
A few weeks ago I added something new to my workouts: rucking.
All that means is carrying weight while walking or hiking. It’s how the military keeps soldiers in shape - they throw on their heavy packs and march several miles at different speeds. It is an incredibly efficient means of exercise.
I’ve been avoiding running (except when playing ultimate) because of my meniscus tear. This is a way to get my legs worked out without the joint stress of running.
I have had a weighted vest for a few years and used to wear it for workouts and running quite often. It maxed out at 20lbs, but that was plenty to add another dimension to a workout. When I started reading about rucking, I threw that back on and while walking Finn and decided I wanted more weight.
So I invested in a backpack and a 30lb plate to start. After a few rucks, I ordered another 15lb weight to add in and that is my current limit. I don’t see myself adding more, but that could change.
So, how is it? Interesting. All I do is walk for about an hour, but I make sure I do it in the hilly parts of the neighborhood. Going uphill really gets the heart rate up. Equally as important is being able to go downhill slowly and with control. No slamming feet down, very deliberate steps are taken to maximize hamstring building.
Not the most exciting workout, so I listen to podcasts to help pass the time. In the summer heat, I need to do these as early as I can because it does get hot carrying a 45lb pack on my back.
A few observations so far:
The first mile isn’t much different than a normal walk in terms of heart rate and calories burned. The longer I go (and the more hills I climb) the higher my heart rate goes and the more calories I burn.
My legs feel like I’ve gone for a hard run the day or so after a ruck. Quads and calves really feel it.
45 pounds is a LOT harder than 30lb. One hour is tough with that weight.
On flat ground my heart rate stays right around 100bpm. On hills it generally climbs into the 130s, but will also jump over 150 at times.
With 30lb I did 4 miles in just over an hour. With 45lb I barely get 3 miles in an hour.
My goal is 2 or 3 rucks a week, for an hour a time. In addition to building up my leg muscles, this also should be increasing bone density and strength over my entire body, something running can’t do. Since my DEXA scan I’ve been looking for ways to build up bone density in my back and this should be doing that. I’ll know for sure when I get another DEXA scan later this year.
For a great resource on rucking, check out this site.
There is also a ruck club in Greensboro. I have yet to join one of their events, but I hope to soon.
Let me know if you want to join me for a ruck!
