#4 - 5 Physical Benefits of Rucking

[00:00:00] Lindsay: Welcome back to Just Ruck it. I'm your host, Lindsey. And today we're going to march into the physical benefits of rucking. I've talked about the rucking gear and how rucking can mimic your personal struggles. But this time we're going to focus on how it strengthens the body.

[00:00:16] Today, I'm going to give you five ways you can physically benefit from rucking and some bonus tips on how to get the most out of this powerhouse of a workout.

[00:00:27] Number one,

[00:00:29] I hate running. Rucking is a low impact cardiovascular workout. Which means you're getting the benefits of an endurance exercise without the high impact of running. This is great news if you're like me and you're looking for a way to improve your stamina and cardio fitness without putting too much stress on your joints.

[00:00:53] Rucking keeps your heart rate in a steady, steady rhythm. moderate range, which is ideal for building cardiovascular endurance. The extra weight increases the challenge without the need to run or jog. Over time, this is going to build your capacity to sustain physical activity for longer periods. The beauty of rucking is that you can scale the weight and distance to fit your fitness level.

[00:01:22] And your time commitments, you can start with shorter rucks or lighter weights and gradually increase them to build up your endurance over time. It's adaptable. Maybe one day you've got time to spend. So you go with a lightweight and a long rock, or maybe you've only got 20 minutes. So beef up that weight for short distances.

[00:01:46] It's adaptable. Try that with running. 

[00:01:51] Okay. Number two, rucking. Is also a great way to build strength. The weight on your back activates your muscles, legs, core, upper body, making it a full workout without the need for a gym for your legs.

[00:02:10] Every step you take with weight works those quadriceps, the hamstrings, and calves. Uphill rucks are going to make those glutes fire, and it gives your legs an extra challenge, helping you build functional strength for everyday activities and more strenuous hikes or climbs. To support the weight on your back, you're going to activate your core and back muscles.

[00:02:33] They are constantly engaged. This strengthens your abdominal and lower back muscles, helping you improve the overall stability and balance. A strong core is critical for maintaining proper form, avoiding injuries. Nobody wants them. Rucking doesn't just work your lower body. Your shoulders, your back are also engaged.

[00:02:58] It's going to help you build strength and endurance in your upper body. As you carry the load, you can add to the upper body conditioning by carrying what we call coupon weight. For me, I try to aim to do a carry day once a week into my routine. Sometimes, this is just by itself. I pick up some dumbbells and walk up and down my driveway. Sometimes, it's picking up a rock on trail and carrying it for a half a mile. Add something to your upper body just to give your arms something to do and build that muscle too.

[00:03:31] Number three, posture. Rucking can greatly improve your posture. When carrying weight on your back, your body is naturally going to adjust to a more upright position, which can help correct common imbalances over time. Rucking forces you to engage your posterior muscles to maintain an upright position, especially in the upper back and shoulders.

[00:03:57] This is going to counteract the forward leaning posture that many of us develop from sitting at our desks or looking at screens. 

[00:04:06] Rucking is going to create body awareness. I mean, you have a lot of time to think and focus on your posture while you're out there rucking. Pay attention to how you're carrying your weight on your load can not only improve your posture, but also can ward off injury. Because of this, you're going to start to notice some changes in your day to day posture.

[00:04:27] For me, I notice that I stand up so much taller. I'm less likely to slouch when I'm working in my office.

[00:04:35] Number four, another huge benefit of rucking is improved joint stability. The combination of a low impact in movement and added weight strengthens the muscles around your joints, which helps stabilize them and prevent injuries.

[00:04:54] One of the biggest reasons why I started this journey is I wanted to age gracefully. I am very tall, and I wanted to make sure that I had the muscles to support my large skeletal frame.

[00:05:07] As I aged. The extra weight is going to challenge your stabilizing muscles, particularly around your knees, hips, and ankles. This added strength is going to help reduce the risk of injury during other activities. and improve your overall balance and stability.

[00:05:26] Unlike impact exercises, oh, I don't know, like running, rucking does not put excessive strain on your joints. Thanks. The slow, steady movement allows you to strengthen your muscles and joints without the pounding impact, making it an ideal option for people of all ages and fitness levels.

[00:05:49] Number five. Did you know there's other health benefits?

[00:05:53] Rucking does not stop just at the physical. It is a simple yet powerful activity that can improve your metabolic health and aid in weight management. Thanks to the extra calorie burden just from carrying all that weight. Because rucking involves endurance and cardio simultaneously, it boosts your metabolism, helping your body to burn more calories during and after your workout.

[00:06:20] Try a 10 minute ruck after a meal. It's really going to boost that metabolism. Rucking is an effective way to manage your weight, as it burns more calories than just walking alone. Plus, it is easy to incorporate into your routine without needing a gym or expensive equipment.

[00:06:39] I mean, just throw on a pack and go for a walk. It is literally that easy. 

[00:06:44] Okay, I made you a promise. And here are some of those bonus tips. What I want you to do is start light. I've said it before.

[00:06:53] If you are going to start this out, start by just taking a walk. No wait, pick a set route, push yourself and walk it as fast as you can and get your time. Then begin with a lightweight. 10 pounds for ladies, 20 pounds for men, and focus on maintaining good form and walk that exact same route. As your body adapts, you're going to be able to meet your non weighted time.

[00:07:21] And then from there, you can gradually increase your weight. 

[00:07:25] You can change up the terrain, start on flat ground to get used to your weight, then progress to hills and trails. And that's going to help you build the strength. This is also going to challenge your body in different ways. Thanks. Since you're going to be using different muscle groups while you're going up and down a hill and it'll improve your balance as you pick your way over obstacles on a trail.

[00:07:51] Be consistent. Like any workout, consistency is what brings those results. Rucking is about the long game. Commit to yourself with obtainable rucking goals.

[00:08:03] I started with a 2 mile road ruck, 3 times a week. Over the span of months, I am still doing that exact same ruck. Slowly, I got faster. The faster I got, the more weight I added. My current goal is 2 mile ruck with 25 pounds in 30 minutes. But that's my current goal to prep myself to get there. I started with no weight and just walked until I could do two miles in 30 minutes.

[00:08:34] Then I've been slowly adding the weight on from there. I have not actually achieved this goal yet. I'm four months in, but I am consistently showing up to tackle that challenge. 

[00:08:47] Okay, that's a wrap for today. Rucking isn't just about carrying the weight. It's about building a stronger, healthier body, one step at a time.

[00:08:58] With every ruck, you're building endurance, strengthening muscles, improving your posture, and protecting your joints. So whether you're here to improve your fitness, prepare for a big adventure, or simply take better care of your body, rucking has a place in your journey. Join me next week as we take a deep dive to focus on the weights in your ruck.

[00:09:22] As always, if you have any questions or feedback, reach out on social media and leave a five star review. Life is Rucking wonderful. So get out there and ruck your way to a stronger body and a better life.