Last weekend my wife and I celebrated our 20th wedding anniversary and 26 years of being together. To celebrate, we took a short road trip (with our dog) to a little cottage outside of a tiny town three hours north of where we live. We ate. We drank wine. We read. and we walked…a lot.

We (re)learned that the journey, rather than the destination, is often the most important thing in life. While this is certainly true in relationships, it’s also true of walking, hiking, and rucking. This, to me, is what makes rucking so special. Compared to gym-based exercises, rucking is the only exercise (for strength + cardio) that celebrates the journey as much as the destination.

Motivation

Ruck for You: Shifting from ‘Should’ to ‘Want’

We’ve all been there before: it’s time to lace up our shoes, put on a jacket, and don a heavy pack that’ll feel manageable once we put it on, but heavier with every step. We do this because we’ve decided we “should” get more exercise because we “want” to live a longer healthier life. 

And…I am also here to say that when it comes to rucking, the shift from seeing it as something you “should” do to something you genuinely “want” to do can make all the difference in your motivation and enjoyment. Approaching rucking from a mindset of personal fulfillment, rather than obligation, brings new energy and sustainability to your routine.

Instead of focusing on external goals like calorie burn or distance, start by setting intentions that resonate with what you enjoy. Maybe it’s the feeling of fresh air on your face, the quiet of early morning, or the satisfaction of seeing new scenery. When you ruck because it aligns with what makes you feel good, each session becomes less of a task and more of a rewarding experience. 

Personally, when I ruck—which is most often when walking my dog—I rarely bring a phone with me. I use the time out on the trail to simply be present, listening to birds and seeing the beauty around me. Mind you, I do not live in a forest. Quite the contrary, I live in a city. However, by disconnecting from the constant pull of my phone, it’s a lot easier to reconnect with my ruck and my “want” behind it.

As part of this, it’s always great to remind yourself that your rucking journey is yours alone. Let go of comparing your progress to others and instead tune into what makes you feel fulfilled and accomplished. When you make rucking about what you want, not what you feel you should do, it becomes a habit you look forward to, bringing both joy and long-term benefits.

Everyday Ruck

Sneak Rucking into Your Routine Without Extra Time

With the holidays approaching, I’ve been feeling extra crunched for time. As per usual, everyone I know and every client I’m working with wants to squeeze everything into the remaining moments we have before we’re all on some holiday. This, of course, makes it a struggle to find times to ruck, even if I “want” to.

If you’re like me and struggling to find time for rucking, try incorporating it into your daily routine without setting aside extra time. By making small adjustments to activities you already do, you can build strength and endurance seamlessly. I do this by making rucking a regular part of my dog-walking routine.

Another simple way to sneak in rucking is to turn your commute or errands into a mini workout. Whether you’re walking to work or running errands, add a weighted backpack to these everyday tasks. A short trip to the store or a stroll around the neighborhood can become a calorie-burning, strength-building opportunity.

At home, you can use breaks throughout the day to rack up some steps with a weighted pack. Try rucking during phone calls (I’m a big pacer when I’m on the phone), or add it to short walks after meals. If you usually relax by watching TV, consider standing or pacing with your backpack on—getting those steps in doesn’t have to disrupt your downtime.

Another strategy is to add a quick ruck to the end of a regular workout. Instead of skipping a cooldown, pop on your ruck for 5-10 minutes of light walking. With a few small changes, you’ll be rucking more often, making progress without needing to rearrange your day.

Advanced Ruck

Challenge Yourself with a Stair Rucking Workout

Though most ruck days I keep to the sidewalks and trails of my local park, about once a week – usually mid-week – I feel the need to challenge myself. I do this by heading directly to a long stairway in my local park. 

I have found that stair rucking is a powerful way to build strength, improve cardiovascular endurance, push my limits…and build a real sweat, independent of the weather. Incorporating stairs into my rucks transforms what would normally be a basic workout into a high-intensity, full-body challenge that engages my entire body like never before.

Why Stair Rucking?

Stair rucking combines the weight-bearing benefits of rucking with the incline resistance of stair climbing, making it especially effective for building lower body strength and boosting endurance. Each step requires extra effort to lift your body and the added weight, engaging the quadriceps, hamstrings, glutes, and calves more intensely than level-ground rucking. It’s also a great way to increase your heart rate quickly, promoting cardiovascular health and calorie burn.

Getting Started

To begin, find a safe, sturdy set of stairs—either outdoors or in a building that allows stair access. Start with a lighter weight than your typical ruck if you’re new to stair rucking. Begin with a warm-up, walking up and down the stairs without the pack for a few minutes to loosen up your muscles and prepare your joints.

The Workout

1. Weighted Ascent: Climb the stairs at a steady pace for 1-2 minutes. Focus on keeping your posture upright and engaging your core.

2. Recovery Descent: Walk slowly back down, using this time as active recovery. 

3. Intervals: Repeat the ascent and descent cycle for 5-10 rounds, depending on your fitness level. For a more advanced challenge, increase your pace or try adding a few flights with double steps.

If you want to add an extra challenge to your stair ruck, take each ascending (on the way up) and descending step (on the way down) very slowly. This is called an eccentric exercise, a type of strength training that involves slowly lowering weight while controlling the movement with your leg muscles. This will build muscle, improve flexibility, and reduce your risk of injury.

Safety Tips for Stair Rucking

• Maintain Good Posture: Keep your back straight and core tight to avoid strain on the lower back.

• Watch Your Steps: Focus on each step, especially on the descent, to prevent missteps or injuries.

• Stay Hydrated: Stair rucking is intense, so keep water nearby and stay hydrated throughout.

By incorporating stair rucking into your fitness routine, you’ll experience a challenging workout that builds both physical strength and mental resilience, taking your rucking journey to new heights.

My go to holiday drink!

The holidays are filled with delicious indulgences that often lead to digestive discomfort. If you’re seeking a natural remedy, matcha is the answer! Did you know matcha green tea has 30 times the antioxidant activity of blueberries? One cup is like drinking 10 cups of regular green tea, packed with benefits like catechin antioxidants for recovery and L-theanine for calm energy. Gift wellness this season with Pique’s Sun Goddess Matcha, which is organic and quadruple toxin-screened. Enjoy bonus gifts with purchase! Cheers to better health!

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