Rucking is turning into a bit of a new fitness craze and we are all for it! There are so many great benefits for your overall health.
What is Rucking?
Rucking is walking outdoors with a weighted backpack – the word essentially comes from “hiking with a ruck sack”.
What are the benefits of Rucking?
- Increased muscle and bone load (to stimulate bone remodeling) due to extra weight
- Increased aerobic benefit of carrying extra weight
- Balance and coordination work that uneven surfaces, such as trails, create
- Outdoor exercise in nature and its many benefits, including Vitamin D absorption
Why is building bone density important and who for?
Improving bone density is extremely important in the female cohort. Particularly in the following age groups:
- 18-30 year olds – building their “bone bank” to set them up for a long life of healthy bones
- Menopausal and post-menopausal women – due to a drop in oestrogen levels resulting in a reduction in bone remodeling
However it is important to maintain bone density promoting activities all the way through life! And rucking is one good option for this.
How to start rucking safely:
Starting rucking is straightforward, but it’s essential to approach it gradually to avoid injury as your body will need to adapt slowly to extra load. Here’s some simple steps to follow:
- Start light: start with something as small as 5% of your body weight.
For example, a 70kg female, would start by adding 3.5kg to her rucksack for the first 2 weeks. - Gradual progression: gradually build weight by 2.5kg every 2 weeks. Pay attention to how your body responds and adjust weight accordingly. Delayed onset muscle soreness (DOMS) is normal, but you don’t want to be hobbling the next day!
The goal would be to build to a maximum of 20% body weight.
- Choose you terrain and distance wisely: Start with walking a distance you are used to on the flat, rather than on hills as this will increase fatigue and load on the body.
Like with the weight, build your distance and increase elevation gradually.
- Proper gear: Make sure you have a good quality backpack that is fitted to your body, with adjustable straps. Straps should be firm and sitting above your hips to keep the load close to your body.
Now, we had better not forget the Podiatry perspective! Make sure you have good quality, supportive shoes for this activity. Depending on the surfaces you are walking on, either a road running shoe, or a trail running shoe or a hiking boot would be appropriate.
And if you have orthoses, definitely make sure you wear them for this activity.
Consulting a professional: If you are struggling to adapt to this new activity or would like more individualised advice based on your specific health and fitness levels, an Exercise Physiologist would be an excellent option for you.
If you need your orthoses checked, or footwear assessed, book an appointment with myself or Anna and we can set you on the right path to rucking success!