Rucking, aka walking with a weighted backpack, experienced a true boom in recent years, and it’s one of those fitness trends pretty much anyone can try. Even though this routine is pretty beginner-friendly, it’s important to stay safe during your rucking adventures. Our basic guidelines will help you enjoy rucking to the fullest without dealing with pain and injuries.
Baby Steps
Rucking sounds easy on paper, but you shouldn’t rush things if you’re new to it. Don’t do it for prolonged periods of time or too often, and make sure your rucksack isn’t too heavy to prevent strain and potential injuries.
Right Gear
The gear you use during your rucking adventures makes all the difference. Choose a sturdy backpack and make sure to distribute the weight correctly. It’s also a good idea to go rucking in supportive shoes with good traction and ankle support.
Warm Up & Cool Down
Treat rucking just like any other workout, and make sure to warm up by doing some cardio and dynamic stretches. It’s also a good idea to cool down afterward by doing some light stretches.
Proper Form
Focus on your form while going rucking, and make sure to maintain good posture with a neutral spine and your core engaged. Try not to lean forward too much so you won’t strain your back.
