Rucking weighted walking works better than running
There are plenty of fashionable fitness trends that come and go. Rucking, however, is not one of them. This seemingly simple activity - walking with a loaded backpack or other weight on your back - has its roots deep in military tradition and in recent years has been finding its way into the everyday lives of thousands of people around the world. And the reason is simple: it works. Not only does it burn a surprisingly large number of calories, but it also spares your joints, strengthens your back, and improves overall physical fitness in a way that conventional running cannot offer.
The term "rucking" comes from the English word rucksack, meaning a backpack. In a military context, it is a standard part of training - soldiers march long distances with full kit that can weigh tens of kilograms. The civilian version is naturally milder, but the principle remains the same: take a backpack, add some weight to it, and simply walk. No special equipment, no gym membership, no complex techniques. Just steps forward with a little extra on your back.
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Why rucking burns more calories than ordinary walking - and sometimes even more than running
To be clear from the outset: rucking will not beat sprinting or intense interval training in terms of immediate energy expenditure. But compared to running at moderate intensity and especially to plain walking, the result is surprising. According to estimates by sports physiology experts, rucking can increase the caloric expenditure of walking by up to 30 to 45 percent - and that is solely due to the added weight. The body has to work significantly harder to move greater mass, muscles that would otherwise remain idle are engaged, and the heart beats faster without the person needing to break into a run.
That is the key difference. Running is problematic for many people - it hurts the knees, strains the hips, causes tendon inflammation, and for beginners it can be both psychologically and physically discouraging. Rucking offers comparable energy expenditure with significantly lower impact on the musculoskeletal system. The movement during walking is biomechanically gentler, the foot lands more softly, and the body is not subjected to the repeated impacts that are unavoidable when running. For middle-aged people, for those recovering from injury, or simply for those who do not enjoy running, rucking is nothing short of a revelation.
Specific numbers depend on a person's weight, walking pace, and the weight of the load, but as a rough guide: a person weighing 80 kilograms burns approximately 300–350 calories per hour during leisurely walking. With rucking using a load of 10–15 kilograms and a slightly brisker pace, this figure can climb to 500–600 calories per hour. That is a result that many recreational runners do not achieve during their training - while their joints remain comfortable and they do not wake up the next morning with aching legs.
The American organisation GoRuck, which is behind the popularisation of rucking in the civilian world, described this phenomenon precisely: it is not about being the fastest or the strongest, but about enduring - and enduring consistently. It is precisely this philosophy that makes rucking an activity that can be maintained throughout one's entire life.
How to get started - and what to watch out for
Starting rucking is easy, but as with any physical activity, the right beginning determines whether a person comes to love the activity or gives it up after a week. The most common mistake beginners make is overloading - they add too much weight too soon and the next day have painful backs or shoulders. The golden rule of rucking is: start with ten percent of your own body weight and gradually add more.
For someone weighing 75 kilograms, this means starting with a backpack weighing around 7–8 kilograms. That may sound like little, but after an hour of walking at a brisk pace or on a gentle hill, it is more than enough. The load can be gradually increased every two to three weeks as the body adapts.
As for equipment, there is no need to invest in a specialised military backpack right from the start. A sturdy hiking backpack with a good back system and hip belt that distributes the weight evenly will suffice. Anything can be used as ballast - bottles of water, books, a sandbag, or weights designed specifically for rucking. What is important is that the load is firmly positioned as high as possible in the backpack and as close to the back as possible - this minimises strain on the lumbar spine and keeps the centre of gravity stable.
Walking technique is more important in rucking than it might initially appear. An upright posture, retracted shoulder blades, gaze forward - these are the fundamentals that prevent overloading of the cervical and thoracic spine. It is also naturally worth choosing footwear with good arch support, as the load on the feet is greater during rucking than during an ordinary walk.
Take Martina, a forty-three-year-old accountant from Brno, who for years struggled with excess weight and knee pain following unsuccessful attempts at regular running. Two years ago she started rucking - initially just five kilograms in a backpack, three times a week for an hour's walk around the neighbourhood. After six months she had lost eight kilograms, the knee pain had subsided, and she had joined a group of ruckers who meet every Saturday morning in the forest outside the city. "I never thought walking could be so demanding and yet so enjoyable," she says. Her story is not an exception - thousands of people who have discovered rucking as a path to movement that they enjoy and that does not destroy them share similar experiences.
Rucking and its impact on overall health
Caloric expenditure is only one side of the coin. Rucking has a whole range of other health benefits that make it a comprehensive training tool - and not merely a way to lose weight.
Regular walking with a load strengthens postural muscles, that is, those that hold the spine in the correct position. At a time when most of us spend hours each day hunched over a computer or phone, this is a benefit whose value cannot be overstated. A study published in the Journal of Strength and Conditioning Research confirmed that regular load-bearing walking demonstrably improves muscular strength in the lower body and trunk stability - comparably to some strength exercises performed in the gym.
Rucking also significantly strengthens the cardiovascular system. The heart works during load-bearing walking in a moderate-intensity zone for an extended period, which is precisely the type of load that cardiologists recommend for the prevention of cardiovascular disease. Unlike short, intense workouts, the body here remains in the so-called aerobic zone long enough for adaptations of the heart muscle to occur.
The effect on bone density is also significant. Load-bearing activities generally stimulate the formation of bone mass and reduce the risk of osteoporosis - and rucking, as a form of load-bearing walking, works considerably better in this regard than swimming or cycling, which, while gentle on the joints, do not sufficiently stimulate the bones.
Mental health is another dimension that rucking offers. Movement outdoors, a natural environment, the rhythm of footsteps - all of this contributes to a reduction in cortisol levels, the stress hormone. Rucking also combines easily with meditation or listening to podcasts and audiobooks, so an hour spent with a backpack on your back can simultaneously be an hour of mental regeneration. As writer and ultramarathon runner Christopher McDougall aptly remarked: "Humans are made to move - and the most natural movement is walking." Rucking simply amplifies this naturalness a little.
For those seeking a social dimension to sport, rucking also offers a community aspect. Groups of ruckers are forming around the world, meeting regularly for shared outings. In the Czech Republic this trend is only just gaining momentum, but abroad - especially in the USA and Great Britain - there are hundreds of organised groups, races, and challenges. Rucking thus ceases to be merely a solitary activity and becomes a way of building friendships and community around a shared value of movement.
As regards the frequency and duration of training sessions, most experts recommend starting with three to four sessions per week lasting thirty to sixty minutes and gradually extending both the distance and duration. Unlike strength training, rucking does not require long recovery periods - muscles are not stressed by eccentric contractions to the same degree as during weight training and the body usually recovers more quickly. Nevertheless, rest remains part of any sensible training plan.
Rucking is also an excellent complement to other sports. Cyclists use it to strengthen the upper body, swimmers to develop endurance on land, strength athletes for aerobic conditioning training without loss of muscle mass. It is precisely this versatility that makes rucking a tool that anyone can adapt to suit themselves - regardless of age, gender, or starting physical condition.
Is rucking for everyone? Almost yes. People with serious spinal or shoulder problems should consult a doctor or physiotherapist before starting, but for the vast majority of the population it is a safe and highly effective activity. At a time when we are looking for ways to move more while not damaging our health, rucking offers an answer that is surprisingly simple: take a backpack, add a little weight, and go outside. The body will appreciate it more than one might expect.
