For years, running has been celebrated as the ultimate exercise for powerful legs and a strong heart. However, a growing fitness trend, backed by scientific research, is offering a compelling and gentler alternative. This practice, known as 'rucking', is gaining popularity for delivering significant lower-body and cardiovascular benefits without the high-impact stress of pounding the pavement.
What Is Rucking And How Does It Build Strength?
Rucking is a simple yet powerful concept: it involves walking at a consistent pace while carrying additional weight. This load is typically held in a backpack or a weighted vest. While it sounds like ordinary walking, the added weight dramatically changes the body's physiological response. The extra load forces the major muscles in the lower body—including the quadriceps, hamstrings, glutes, and calves—to work harder. Simultaneously, the core and stabilizer muscles engage intensely to maintain proper posture and balance under the weight.
The science behind this is clear. Carrying even a modest load increases heart rate, oxygen consumption, and overall muscular effort, effectively transforming a simple walk into a form of low-impact resistance training. A key study monitored lower-limb muscle activity in female recreational hikers. The participants walked 8 km while carrying loads equivalent to 0%, 20%, 30%, and 40% of their body weight. The findings were significant: carrying between 20% to 40% of body weight led to a substantial increase in activation in crucial muscles like the vastus lateralis, gastrocnemius, and hamstrings compared to walking with no load. This evidence strongly supports rucking as an effective method for building leg strength.
Rucking vs. Running: A Gentler Path to Fitness
The primary appeal of rucking lies in its ability to increase training intensity through added weight, not through speed or high-impact force. Running relies on repetitive, jarring contact with the ground, which can stress joints. Rucking, in contrast, elevates the challenge while keeping the movement pattern closer to natural walking. Research indicates that while a backpack load increases joint moments at the hip, knee, and ankle, the overall impact forces on the joints remain lower than in running.
An NIH-backed study observed that walking with a backpack generated higher ground reaction forces and increased mechanical loading on the lower limbs compared to unloaded walking, even when performed at the same speed. This makes rucking an excellent option for those seeking the strength and endurance benefits of intense exercise but who need to avoid high-impact activities.
Who Should Try Rucking and Essential Safety Tips
Rucking can improve functional strength, balance, and stamina for a wide range of people, from trained individuals to recreationally active adults. It is particularly relevant for those who want stronger legs but may be limited by joint sensitivity, past injuries, or a simple dislike for high-impact exercises like running.
To practice rucking safely and effectively, follow these guidelines:
- Start Light: Begin with a weight of about 5–10% of your body weight.
- Progress Gradually: Slowly increase either the distance you walk or the weight you carry, not both at once.
- Maintain Good Posture: Use a proper, well-fitted backpack and keep your back straight.
- Wear Supportive Footwear: Choose shoes with good arch and heel support.
- Control Your Pace: Walk at a steady, controlled speed; this is not about speed walking.
- Listen to Your Body: Persistent pain or excessive fatigue are clear signals to stop and rest.
However, rucking is not suitable for everyone. Individuals with untreated joint disorders, a history of stress fractures, disc-related back problems, or chronic lower-back pain may be at higher risk. Pregnant individuals and the elderly should also exercise greater caution or consult a healthcare professional before beginning.
Disclaimer: This article is intended for general informational purposes only and does not constitute medical or fitness advice. Always consult with a healthcare or fitness professional before starting any new exercise regimen.
