Rucking

What is rucking?

Rucking is a form of training that combines active walking and weight load, thanks to a backpack filled with weight (plates, books, bottles, etc.). Long reserved for military training, it has now become popular as a complete, simple, economical and powerful activity.

Without the need for complex equipment or a gym, it attracts both experienced athletes and people who are retrained. By combining muscular, cardio and mental discipline, rucking is a versatile practice, passable in nature as well as in the city.

Where does rucking come from?

The word comes from "rucksack". The practice has its roots in the military, especially among special forces, for whom walking with heavy equipment is a conventional training. It was the GORUCK brand, founded by a former American green beret, that introduced rucking to the general public through events, specialized bags, and a true international community.

What are the benefits of rucking?

Rucking is a comprehensive activity that combines physical and mental benefits. On the body level, it effectively strains the muscles of the legs, buttocks, back and abdominals, while improving posture and balance. Less aggressive for joints than running, it allows regular practice without major risk of injury. It also promotes weight loss, thanks to a calorie expenditure significantly higher than that of a conventional walk. Mentally, rucking develops discipline and the taste for effort, while offering a beneficial moment of disconnection. In the midst of nature, this ballasted walk even becomes a form of active meditation, conducive to stress reduction and mental clarity.

What are the contraindications?

Although rucking is accessible to any able and healthy person, in particular in case of back pain, hernia or lumbar fragility, is not recommended, as loading may worsen the symptoms. People with knee, hip or ankle injuries should also avoid this practice until fully recovered. Similarly, individuals with unstabilized heart or respiratory disorders should abstain without medical advice. Finally, during pregnancy, it is better to favour a gentle walk without burden.

How is rucking done?

Rucking can be performed as early as adolescence, provided that there is no excessive load. In adults, this is an excellent alternative to conventional fitness. Seniors may also practice, with light loads and medical advice if necessary. The most important thing is to adjust the weight of the bag and the duration of the walk according to the age, physical condition and objectives of each.

Rucking can also be played alone, in groups or in clubs. More and more cities host collective sessions, often supervised by coaches or enthusiasts. This makes it possible to remain motivated, to progress in safety and to share a spirit of camaraderie. It is also a good way to learn good things and avoid posture mistakes.