Rucking is simply walking with a weighted backpack. It sits at the intersection of aerobic conditioning and muscular strength, offering a massive caloric burn with significantly less joint impact than running.
The Physics of the Load
Adding weight changes the energy expenditure equation linearly. For every 1% of body weight added, energy cost increases by roughly 1%. Furthermore, rucking forces postural correction; a heavy pack demands an upright torso, counteracting the modern slouch.
Starting Protocol
| Week | Load (lbs) | Distance | Pace |
|---|---|---|---|
| 1 | 10-15 | 2 miles | 15-20 min/mile |
| 2 | 15-20 | 3 miles | 15-20 min/mile |
| 3 | 20-25 | 3 miles | 15-18 min/mile |
| 4 | 25-30 | 4 miles | 15-18 min/mile |
Warning: Ensure the weight is positioned high on the back. Use a dedicated rucksack or wrap weights in towels to prevent shifting.