Rucking Gains Traction as Cardio Alternative
The fitness trend of rucking—walking with a weighted backpack—is gaining popularity as a low-injury workout that burns 2-3 times more calories than regular walking. Proponents recommend starting with 10-30% of your bodyweight for 1-2 miles to improve endurance and bone density.
The practice of "ruck marching" has been a cornerstone of military training for centuries, used to build the endurance and strength of soldiers from Roman legionaries to modern-day Special Forces. This military-grade conditioning method transitioned to the civilian world, largely driven by former service members. The popularization of rucking as a mainstream fitness trend can be significantly credited to former Green Beret Jason McCarthy, who founded the gear and event company GORUCK in 2008. The company now has over 500 affiliated ruck clubs and organizes more than 1,000 events annually, fostering a strong community aspect to the once-solitary activity. Beyond cardiovascular fitness, rucking is a form of weight-bearing exercise that has been shown to improve bone density, which can help combat age-related bone loss. The added load also engages muscles throughout the back, core, and legs, providing a full-body workout that builds strength more than walking or running alone. Compared to running, rucking presents a significantly lower risk of injury. One U.S. Army study found running accounted for 34% of injuries in a division, while rucking was responsible for only 2%. The lower impact on joints like the knees and ankles makes it a more sustainable long-term fitness option for many.
