Unleashing the Power of Rucking: Why It's Harder Than It Looks
When I embarked on my first official "ruck" as part of an online training program, I underestimated the true difficulty of this activity. Carrying an eight-pound dumbbell wrapped in a towel in my pack, it felt like an everyday walk with my pup, which wasn’t what I was going for. Determined to intensify the experience, I swapped the dumbbell for a 20-pound ruck plate and set out for a 4-mile ruck. However, my rookie mistake resulted in some ankle pain that took a bit to subside. This quickly taught me valuable lessons about patience, progressive training, and the importance of building a strength training foundation.
Fast forward to a recent charity ruck walk I participated in. Around mile 16, I encountered a veteran in need of electrolytes and a banana to ease his cramping. He was smart to ask a mom for supplies since a lot of ruckers there were carrying Bud Light like it was Gatorade (maybe they were on to something because what felt like a challenge to me didn’t seem to faze many of them!). Thankfully, I had what he needed, and together we completed the last mile. At that moment, I fully grasped the deceptively challenging nature of rucking, pushing both the body and mind to their limits.
Embracing the Challenge of Time under Tension
At first glance, rucking may appear as a leisurely walk with a backpack. However, its prolonged duration intensifies the challenge. Rucking demands that your muscles continuously bear the load, engaging them for extended periods. This time under tension sets rucking apart from regular walking or running, testing your physical and mental stamina. By embracing this challenge, you cultivate resilience and gain a deeper understanding of your body's capabilities.
Efficiency in Motion: Multiple Muscles Working Simultaneously
Unlike many traditional workouts that isolate specific muscle groups, rucking engages multiple muscles simultaneously. Each step requires your legs to power through, while your back and shoulders stabilize the load, and your core maintains proper alignment. Even your grip strength comes into play as you hold onto the backpack straps. This synchronized engagement not only provides a comprehensive full-body workout but also enhances overall functional fitness.
Bearing the Weight for Overall Strength
The weight load during rucking serves as a catalyst for challenging your muscles, promoting strength and resilience. Gradually increasing the load over time allows your muscles to adapt and grow stronger. This newfound strength extends beyond the realm of rucking, benefiting your performance in other physical activities and daily tasks.
Mental Resilience: Conquering Obstacles, Inside and Out:
Rucking is not only a physical challenge but also a mental one. Nature is unpredictable, and so are the obstacles you'll encounter while rucking. Uneven terrains, hills, and inclines (not to mention challenging weather conditions like the extreme heat and cold we have in Chicago) add an extra layer of difficulty to your journey. Embrace these obstacles as opportunities for growth, as they push your limits, increase endurance, and foster mental resilience. Incorporating incline rucks on challenging surfaces can prepare you for future training in mountainous regions, adding another dimension to your rucking experience.
If you are new to rucking and/or our Mother Ruckers group here in Chicago’s North Shore area, please reach out for some tips, resources, and suggestions I’m learning along the way. I also have some incredible rucking coaching and resources I can refer you to for professional guidance.
