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Rucking: The Simple, Low-Impact Fitness Solution for Every Body

  • Writer: Ryan G.
    Ryan G.
  • May 29
  • 7 min read

Updated: Jun 22

Most people know they should move more. But getting started can sometimes feel overwhelming or intimidating. Running is tough on the joints and can be especially disheartening if you're not conditioned. Gyms can be expensive and often require an up-front commitment — and what do you even do when you get there?


That’s where rucking comes in...

What Is Rucking?


At its core, rucking is just walking with weight. You throw a weighted pack on your back and go for a walk — on a sidewalk, in a park, up a hill, wherever. It’s simple, scalable, and surprisingly effective.


Humans have been carrying weight over distance for most of our existence — it’s literally what our bodies evolved to do. Rucking taps into that deep evolutionary groove. And it turns out, it’s a missing link in modern fitness.


Whether you’re totally new to exercise or you’re already training and want a lower-impact alternative to running, rucking is worth your attention.


Why Sedentary People Should Start With Rucking


If you’re not currently active, rucking is one of the safest, easiest ways to build a habit of movement.


1. It’s beginner-friendly. You’re just walking — something you already do — with a little extra resistance. That resistance builds strength while gently increasing your heart rate. (And if you're not ready to walk with weight, just start by walking or hiking and worry about adding resistance later!)


2. It’s efficient. Rucking burns up to 2–3x more calories than walking alone. And because you’re carrying weight, your muscles are engaged, helping preserve and build lean tissue — especially important as we age.


3. It builds functional strength and cardio — together. Rucking is a hybrid between resistance and aerobic training. Author Michael Easter describes it as “cardio for people who hate running, and lifting for people who hate the gym.” You get the endurance benefits of walking, paired with the strength benefits of loaded movement.


4. It’s good for your bones. Weight-bearing activity helps maintain bone density, and rucking is particularly beneficial for women, who are at increased risk of osteoporosis after menopause.


5. It’s easy to fit into your life. You can ruck while walking your dog (more on that later), doing errands, or catching up on podcasts. No special clothes or gym memberships required.

Best of all? It’s a form of movement that doesn’t feel punishing. And that’s key to sticking with it.


Why Active People Should Consider Rucking, Too


Already hitting the gym or logging runs? Rucking is a smart addition or alternative.


1. It’s low impact. Running is effective, but tough on joints. Rucking offers similar or better fat-loss and cardiovascular benefits with fewer injuries. A military study [1] found soldiers were six times more likely to get injured running than rucking.


2. It supports lean muscle. Unlike long-duration cardio, which can sometimes erode muscle, rucking helps preserve it. You avoid the “skinny-fat” look that can come from too much running and too little strength work.


3. It’s a mental workout. Carrying a load builds grit. You’re embracing a bit of discomfort — which builds resilience in a way that scrolling Instagram never will.


Rucking vs. Running: Why Your Knees Will Thank You


Running can be effective for cardiovascular health and fat loss — but it comes at a cost.


According to a review in the Journal of Sports Science and Medicine [2], running places up to 8.02 times your bodyweight in peak force on your knee joint with each stride. That’s a massive amount of repetitive stress, especially for people who are heavier, new to exercise, or recovering from injury.


By contrast, rucking — even with added weight — distributes impact more evenly and results in far lower joint loading. Walking (even loaded walking) typically places only 2.72 times your bodyweight in peak force on the knee [3].


That means:


  • If you weigh 180 pounds, running can place over 1,400 pounds of force on each knee with every step.

  • Rucking with a 30-pound pack might bring that up to about 570 pounds per step — not nothing, but still significantly lower than the stress running creates.


This stark difference in joint stress is one reason why rucking has a much lower injury rate than running. In a study of soldiers from the 101st Airborne Division [1], researchers found that participants were:


  • 6x more likely to get injured running than rucking

  • 2.3x more likely to get injured lifting than rucking


For everyday people, rucking provides the cardiovascular benefits of aerobic exercise — with significantly lower orthopedic risk. That makes it an ideal choice for longevity-focused fitness, especially for people with joint concerns.


The 'SUPERMEDIUM' Advantage


Rucking promotes what Easter calls the “SUPERMEDIUM” physique — strong but not bulky, lean but not underweight. The kind of build that’s “harder to kill.”


For women, it helps build muscle where it matters — without needing to set foot in a weight room. For men, it helps rein in unnecessary bulk while building real-world, usable strength.


It’s not about aesthetics (although the SUPERMEDIUM build isn't a bad look); it’s about building a body that’s prepared for life.


How to Start Rucking


Start light and slow. A good beginner setup is 10–25 pounds for a walk of 20–30 minutes, once or twice a week. Focus on maintaining good posture and a natural gait.


As you adapt, you can add weight or distance — but not both at once — and increase your pace (without breaking into a run). Progress gradually (in 5–10 pound increments) to a maximum of ⅓ of your bodyweight.


You can also increase your pace without breaking into a run (that's what we're trying to avoid, remember?) To bring your ruck time down, don’t gallop, keep your feet low to the ground, and one foot on the ground at all times. Keep your arms lower than you do when you’re full-on sprinting, then just move your legs faster. It's called the "Airborne Shuffle" and you can see an example here.


And remember: discomfort is part of the point. But pain is not. If something hurts, scale back.


Basic Rucking Guidelines


  • Frequency: 1–3x per week to start

  • Weight: 10–25 lbs to begin; max out around ⅓ of bodyweight

  • Time: Start with 20–30 minutes; increase slowly

  • Terrain: Sidewalks, trails, hills — anywhere you can walk

  • Extras: Wear your ruck around the house to build shoulder and core endurance


What You Need to Get Started


You don’t need to spend a lot to start rucking. Here’s a simple list of what you actually need, along with some example gear at different price points. For more extensive gear recommendations, check out this GoRuck white paper (from which I got much of my information).


🛑 Disclaimer: I’m not affiliated with any of these brands and receive no compensation. These are just examples to get you started. However, I’ve included discount codes from trusted sources where available.


🧳 Rucksack (Backpack)


You’ll need a sturdy backpack that can carry 10–50 pounds. Some people like to ruck in weighted vests. That's probably OK, especially for lighter weights and/or shorter distances, but a rucksack is generally considered better. Michael Easter addresses the issue in this article — but the takeaway is that you ruck however you can, and if you want to use a vest, use a vest.



🪨 Weight


Any compact weight will do — bricks, books, or a purpose-built plate!



💡 Tip: Weight is weight. so don't overspend on expensive plates.


🥾 Footwear


Supportive shoes or boots reduce the risk of injury, especially if you’re rucking on trails or with heavier loads. I usually wear my 12-year-old Oakley SI Assault jungle boots (I bought them in 2012 to take to Israel and they're still holding up) or my Salomon Speed Assault 2 (amazing mid-height cross between a trail runner and a combat boot) — or my Arctery'x Acrux GTX when I need them to be waterproof. I like Superfeet insoles. And go with 100% merino wool socks — they’re naturally wicking, breathable, and incredibly comfortable. Some blends claim added durability, but I’ve always found pure merino to hold up just fine and feel better on long rucks.



💧 Useful Accessories (Optional)



📱 Tracking (Optional)


If you’re interested in tracking your rucks, you’ve got plenty of options:

  • A wristwatch and map (old school)

  • The free RuckWell app (that’s what I use — it’s perfectly adequate)

  • Any fitness tracker. I hear the Garmin Instinct and Forerunner series are solid for the price. My brother has been happy with his Fitbit and his RingConn trackers.


Final Thoughts: Just Get Moving (and Bring Your Monster)


Rucking doesn’t require perfect gear, ideal weather, or a personal trainer. You just need a pack, some weight — and ideally, a four-legged companion or two.


Personally, I’ve made rucking a part of my weekly routine. It complements the other things I do to stay healthy and fit — resistance training in my garage gym, yoga and mobility work, and kickboxing, among many other things. But rucking is different. It’s quiet, grounding, and easy to sustain — especially because I’m always joined by my two dogs, Beowulf and Parka.



Parka (left) and Beo (right).
Parka (left) and Beo (right).

If you’ve got a furry monster of your own, take them with you. Dogs love rucks. It’s exercise for them, fresh air for both of you, and a bonding experience that beats another aimless scroll on your phone.


So load up. Head outside. Walk with purpose — and with paws beside you.


Citations


[1] Lovalekar MT, Abt JP, Sell TC, Nagai T, Keenan K, Beals K, Lephart SM, Wirt MD. Descriptive Epidemiology of Musculoskeletal Injuries in the Army 101st Airborne (Air Assault) Division. Mil Med. 2016 Aug;181(8):900-6. doi: 10.7205/MILMED-D-15-00262. PMID: 27483531.


[2] Hohmann E, Reaburn P, Tetsworth K, Imhoff A. Plantar Pressures During Long Distance Running: An Investigation of 10 Marathon Runners. J Sports Sci Med. 2016 May 23;15(2):254-62. PMID: 27274662; PMCID: PMC4879438.


[3] Miller RH, Edwards WB, Brandon SC, Morton AM, Deluzio KJ. Why don't most runners get knee osteoarthritis? A case for per-unit-distance loads. Med Sci Sports Exerc. 2014 Mar;46(3):572-9. doi: 10.1249/MSS.0000000000000135. PMID: 24042311.

 
 
 

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