Introduction to Rucking
Over the past eight years, I've accumulated numerous miles on foot and have incorporated weight training to enhance my running performance and build lean muscle. When I first learned about rucking—walking with added weight—in 2021 through friends participating in Go Ruck competitions, I became intrigued. As a runner with a larger build who values strength, I believed rucking could be a suitable addition to my routine.
Benefits and Accessibility of Rucking
Rucking is accessible to most individuals and has been shown to boost key performance markers such as VO2 Max and lactate threshold, along with general endurance and strength. It is a low-impact activity, making it safe when introduced gradually and with caution.
My Rucking Experience
My initial attempt involved a backpack loaded with 20 pounds of sand, which was manageable but caused discomfort due to uneven load distribution. Upgrading to a tactical weighted vest from 5.11 significantly improved comfort. Typically, I add a 20-pound plate and walk for 15 to 30 minutes, depending on my training goals. For beginners, starting with as little as 5 pounds and gradually inc...