The Surprising Workout That’s Making a Comeback (VERY UNDERRATED)

Summary

Humans have evolved to excel at two things: running and carrying heavy loads. While running is well-known as a fitness activity, carrying weight is often overlooked, though it shaped our history. Rucking, the act of hiking with a weighted backpack, is a simple yet powerful workout that burns more calories than walking or running and has a lower injury rate. By starting with a backpack and gradually increasing weight, you can incorporate rucking into your fitness routine. This ancient practice, once used in hunting and war, offers numerous benefits for building strength and endurance today.

Takeaways

• 😀 Humans evolved to excel at two things: running and carrying weight. While running is commonly embraced, carrying weight is often overlooked.
• 😀 Carrying weight was essential for human survival, allowing ancient humans to transport prey back to camp, shaping our physical capabilities.
• 😀 Rucking, or hiking with a weighted backpack, is one of the most effective workouts you can do, burning more calories than walking or running.
• 😀 Carrying weight during rucking engages your muscles and increases calorie burn by 20-300% more than regular walking or running.
• 😀 Rucking is safer than running, with injury rates for rucking being much lower (comparable to walking), which makes it more sustainable over time.
• 😀 To start rucking, you don’t need fancy equipment—just use a backpack filled with weight like sand, rice, or a towel-wrapped dumbbell.
• 😀 It's recommended to start with a weight that’s 10% of your body weight, gradually increasing it as you get comfortable. Don’t exceed 30% of your body weight.
• 😀 When selecting your rucking weight, aim for a balance: a weight that challenges you but doesn’t prevent you from walking long distances comfortably.
• 😀 Backpacks, a crucial part of rucking, have ancient origins. They were first used by mothers and later adopted by military forces for carrying gear.
• 😀 In the military, soldiers have historically carried increasingly heavy loads, but for the average person, staying within a safe weight range (10-20% of body weight) is key to reducing injury risk.
• 😀 Good posture while rucking is important. Aim to maintain a slight forward lean but avoid slouching, which can strain your back and lead to discomfort.

Q & A

What are the two main things humans evolved to be good at?

Humans evolved to be good at running and carrying heavy loads over long distances.

Why is carrying weight considered an important evolutionary trait for humans?

Carrying weight was essential for humans to hunt, track prey, and bring it back to camp. This ability shaped human evolution, allowing us to carry tools and expand our reach.

What is rucking, and how does it relate to human evolution?

Rucking is the act of hiking with a weighted backpack. It relates to human evolution because it mimics the ancient practice of carrying heavy loads over long distances, a skill humans evolved to excel in.

What are the benefits of rucking over regular walking or running?

Rucking burns more calories per mile than walking or running due to the added weight. It also has a much lower injury rate compared to running, which has a 20-70% injury rate, while rucking is similar to walking with only about a 2% injury rate.

How should a person start rucking if they are new to it?

To start, simply use any backpack you have at home and fill it with a weight such as a sandbag or dumbbell wrapped in a towel. Begin with a manageable weight, like 10% of your body weight, and go for a walk. Gradually increase the weight and distance as you become more comfortable.

What is the recommended weight for a beginner when rucking?

Beginners should start with about 10% of their body weight. For example, a person weighing 200 lbs should use 20 lbs. It’s important to start light and gradually increase the weight to avoid injury.

Why is it important to ensure the weight in the backpack is properly placed?

Proper placement of the weight is crucial because it should sit tightly against your back and high on your spine to avoid unnecessary sway and maintain good posture. This helps prevent discomfort and injuries during rucking.

How does poor posture affect rucking?

Poor posture, such as leaning too far forward, can lead to back strain and discomfort. It’s important to maintain a slight lean forward but avoid slouching, as this engages the core and protects the back.

What is the recommended weight limit for rucking based on body weight?

The recommended weight for rucking should never exceed one-third of your body weight. Exceeding this can increase the risk of injury without providing significant additional benefits.

How should a beginner decide on the distance to ruck?

Beginners should start with a distance they’re comfortable with, such as a normal walk of 3 miles. As they gain experience, they can gradually increase the distance to 5-6 miles or more, depending on their fitness level.