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What to Know About Rucking and the Benefits of this Gritty Exercise

Need a new excuse to get outside? Want to get more exercise in less time? And spend time with friends, too? Give rucking a try!


Rucking is when you walk or hike with a weighted backpack or vest. Rucking originated in the military, training troops for on-the-ground missions by having them carry a load of gear on a long march. Now companies like GORUCK and and 5.11 offer ruckpacks and weighted vests that are comfortable, sleek and weight-adjustable, making rucking easy to get into.


Rucking takes something that should be easy, like walking, and makes it more challenging. It's a great way to boost the intensity of an activity if you're limited on time. There are rucking communities and GORUCK events that encourage people to get outdoors and get moving.


Sometimes us gritty girls need to mix it up and get some exercise that pushes more than our muscles. For women, rucking can make us feel connected to what life is like without modern day comforts, when daily activities involve manual labor like carrying weight. Carrying a weighted pack can make you feel strong and capable, and help you get the outdoors time that you're craving.


Interested in learning more about the benefits of rucking for women? Here are some tips and frequently asked questions about rucking.


How many miles should I ruck?

Women rucking together on a trail
Photo: Instagram/rocketcityrucks

When you first start rucking, or haven't taken out a weighted vest or ruckpack in a while, start with 1-2 miles on a flat surface. From there you can work your way up and add distance and inclines.


How much weight should I carry?

GORUCK recommends that women (or any beginner) start rucking by first carrying 10 pounds. Carrying 10 pounds while rucking is considered lightweight, 20 pounds is medium intensity, and 30 pounds is heavy.

The benefits of rucking for women
Photo: Instagram/tashamkaye

What are the benefits of rucking?

Carrying weight is a part of life, and rucking keeps your body in shape to handle tasks like helping a friend move or hauling your groceries. Rucking helps to build up your core strength, contributing to overall improved health. Staying in shape with rucking can help prevent injuries by strengthening muscles.


Rucking burns 3X more calories than walking

Carrying weight while you walk can help you burn three times more calories than walking alone, and is comparable to jogging, according to the GORUCK website.

The health benefits of rucking for women
Photo: Instagram/andylunger

Rucking also helps improve cardio and endurance, and contributes to overall heart health.


Rucking is ideal for people who don't like running

Not everyone loves running. Rucking is a great alternative to running that still provides a cardio workout. Rucking can also be a better social activity than running, as it's easier to carry a conversation while doing it.



Rucking improves posture

Exercising good posture with rucking helps to counteract the inevitable slouching most of us experience throughout the day while looking at our computer or phone.


Ruckpacks and weighted vests are designed to pull your shoulders back so that you're walking tall with a long neck.


This makes sure that you have proper posture while rucking and can also help encourage good posture in your daily life.


What's a good pace for rucking?

GORUCK recommends a 15-minute per mile pace.

Women rucking together
Photo: Instagram/shanna_adderley

If you're not able to reach one mile within 20 minutes, it's recommended to reduce the weight in your rucksack and gradually work your way up.

How do I keep my sports bra straps from digging into my shoulders while rucking?

Make sure the support you're wearing is free of hard material in the area of the strap that will lay under the weighted vest or rucking backpack. Wearing a weighted vest or ruckpack puts more weight on your trapezius muscle.


For women, this means it will lay over sports bra straps, and those designed with plastic or metal adjustable straps may dig into your shoulders and make the pack uncomfortable. If you're experiencing this pain, it's time to switch up your rucking outfit.


Join an all-women rucking event

At the bottom of the article you'll find a link to download the Sandlot app where you can find and join GORUCK communities and events.

Warrior Women International holding a rucking event
Photo: Instagram/warriorwomenintl

You'll see that there are lots of women who ruck, and likely many in your area who would be happy to be your new rucking buddy.


Outside Moms can make their family walks a workout with rucking

Family walks are a great way to bond with kids of all ages. Moms who want to turn their walk up a notch and get some more exercise in the process can wear a rucksack or weighted vest. Bring the dogs, bring the kids, let's go ruck!



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