Outdoor and fitness enthusiasts alike have embraced a new trend: hiking or walking with a backpack, optionally filled with weights to make it more challenging. Whether it’s exploring scenic trails, conquering challenging terrains, or simply enjoying the great outdoors, adding a backpack to your hike or walk can take your adventure to the next level. By adding weights or heavy loads to your pack, you can turn a casual walk into a challenging workout.
In this article, we’ll explore what rucking is, the benefits of hiking or walking with a backpack, why it’s gaining popularity, and how you can get started on your own backpacking journey.
WHAT IS RUCKING?
Rucking is essentially adding a backpack filled with weights or heavy loads to your walks or hikes, turning leisurely strolls into full-body workouts that will challenge you both physically and mentally. Rucking has its origin in military training, where people have to travel long distances with heavy backpacks. The world “rucking” comes from “ruck “sack” or backpack.
THE BENEFITS OF RUCKING
Walking and hiking already offer tremendous health benefits, which are only amplified by adding weight. Walking at a high pace challenges the cardiovascular system and by adding weight you also challenge the muscles, helping you build strength, endurance, while also burning calories. Plus, carrying extra weight on your back engages your core muscles and stabilizers, promoting better posture and balance, especially as you navigate unpaved and uneven terrain. The added weight adds an element of challenge and adventure to your outdoor experience.
In addition to the physical benefits, hiking for long durations, especially with a heavy load, can also increase your mental toughness. Rucking can become extremely challenging and uncomfortable. By pushing through and not quitting, you’ll become mentally stronger as well as physically.
CHOOSING THE RIGHT BACKPACK
When walking, hiking and rucking with a backpack, choosing the right gear is paramount for success. Look for a backpack that is lightweight, durable, and spacious enough to hold all your essentials. It also has to be comfortable to wear for longer durations and with load. Features to look for are adjustable shoulder, sternum and hip straps for a customized fit, padded shoulder straps and ventilating back panel for comfort and to prevent sweating, multiple compartments and pockets for organization, and hydration compatibility for easy access to water on the go. Whether you’re embarking on a day hike, a weekend camping trip, or a multi-day excursion, investing in a high-quality backpack is key to a successful outdoor adventure. Check out our backpacks, that check all the boxes.
GETTING STARTED: TIPS FOR HIKING WITH A BACKPACK
Are you considering starting rucking, here are some tips:
- Start slow and light: if you’re new to rucking, start with a lighter load and gradually increase the weight as you build strength and endurance. You can also increase your walking speed as you become more and more advanced.
- Focus on form: pay attention to your posture and technique while carrying a backpack to avoid excess strain or even injuries. Keep your back straight, shoulders relaxed, and evenly distribute the weight in the back and between the shoulders.
- Stay hydrated and fueled: bring plenty of water and stay hydrated throughout your hike or walk, especially if you’re carrying extra weight and/or walking in high temperatures. When rucking for longer durations, don’t forget to bring some food. A high carb bar or meal works well.
- Take breaks and have fun: listen to your body and take breaks if needed to rest, recover, and refuel. Don’t forget to enjoy the scenery, take photos, and savor the experience of being outdoors.
- Proper footwear: last but definitely not least, make sure you’re wearing the right footwear. When rucking for long durations and through challenging terrain, you need proper hiking shoes/boots.
CONCLUSION
Hiking or walking with a backpack, also known as rucking, is more than just a trend; it’s a rewarding and fulfilling outdoor experience that offers numerous physical and mental benefits. Whether you’re looking to challenge yourself, explore new trails, or simply enjoy the beauty of nature, adding a backpack to your walks or hikes can enhance your experience and transform your casual walk into a fitness adventure. So grab your backpack, lace up your boots, and hit the road - or purposely get off it - for an unforgettable experience.