Episode 52: What is "Rucking" and Why You Should Be Doing It

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Season 5 Episode 8

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If you aren't in the military or an avid hiker, you might not be familiar with Rucking. But recently, this simple exercise—walking with a weighted pack—has been gaining attention from longevity experts like Dr. Peter Attia as a potential "super exercise".

In this solo Saturday episode, I dive into the research to explain why rucking is such a powerful tool for increasing VO2 max and building strength simultaneously. We cover the safety guidelines to protect your back, how to program your first 4 weeks, and why I love this tool for athletes bridging the gap between walking and running after an injury.

In This Episode, We Cover:

• What is Rucking? Defining the movement and why it pushes you into the "Zone 2" cardio sweet spot.
• The Safety Rules: A review of the Genitrini et al. study on load distribution—why you need a hip belt and why you shouldn't exceed 40% of your body weight.
• The 10% Rule: Where to start if you are a beginner (Hint: Start with just 10% of your body weight).
• Programming 101: Why you should only change one variable at a time (Duration, Weight, or Speed) to avoid injury.
• Rehab Applications: How to use rucking to rehab ACL injuries when you aren't cleared to run yet.
• Gear Check: Why you should probably ditch the running shoes for hiking shoes.

Resources Mentioned:

• Impact of Backpacks on Ergonomics: Biomechanical and Physiological Effects: A Narrative Review

• GoRuck: Beginner recommendations and standards.

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Disclaimer: Although we are healthcare providers, we are not YOUR healthcare provider. Content is for educational purposes only. Please consult your physician before making lifestyle changes.

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Published on 16 hours ago