It would seem we’re ahead of the trend here, at Ruckr. Over the last few weeks, my wife has sent me myriad social media posts wherein “fitness influencers” talk about the merits of rucking (often walking with weighted vests). Even the news media is jumping on this trend. 

Of course, rucking is not new. We humans have been carrying sacks on our backs for eons. Likewise, military soldiers, dating back as far as ancient Rome, marched vast distances while carrying heavy loads, including armor, weapons, and provisions. 

What is new, however, is the idea that by simply strapping on a weighted pack or vest, we can turn our everyday walks (or 10,000 steps) into something much more. So…for this issue of Ruckr, we’ll delve into exercise regimens that go beyond the trends, and get to the heart of why we’re all here: to stay fitter, healthier, and happier longer.

Motivation

Staying Motivated to Ruck

Though I find it’s often easier to be motivated to ruck than it is to wake up, roll out of a warm bed and into a cold gym, it’s still tough to find the energy to do so every day (or even more than a few times a week). But I also know that maintaining motivation is a crucial element in any fitness journey. It’s the driving force that keeps you consistent, leading to better results over time. However, just as I do, many people struggle with staying motivated due to factors like lack of visible progress, monotonous routines, or external pressures competing for their time and energy.

One effective strategy I have found to enhance motivation is setting SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. This starts with defining clear fitness objectives tailored to your needs, such as increasing your rucking distance to 10 miles or improving your pace by a certain margin. Make these goals measurable by tracking quantifiable metrics like miles covered or time taken. Ensure your goals are achievable; setting unrealistic expectations can lead to frustration and burnout. Align your objectives with your personal values and lifestyle to keep them relevant and meaningful. Lastly, establish deadlines to make them time-bound, creating a sense of urgency that propels you forward.

And…as we’ve written about previously, tracking progress is essential for maintaining motivation. Utilize journals, fitness apps, wearable technology, or even our simple rucking workout log, to monitor your workouts and witness your improvements over time. Though I may be an outlier (or perhaps obsessive), I even log every meal I eat using MyFitnessPal, an app that I have subscribed to for 5 or more years. What’s more, celebrating milestones and small victories—like completing your first 5-mile ruck, hitting a new personal best, or sticking to your workout schedule for a month—can significantly boost morale and encourage you to keep pushing forward.

To prevent boredom and keep your workouts interesting, you can also vary your routes and terrains. Exploring new trails or paths not only makes exercising more enjoyable but also challenges different muscle groups and enhances adaptability. Incorporate challenges like timed rucks or setting progressively longer distance goals to add excitement and purpose to your sessions.

By focusing on these strategies, you can enhance your motivation, stay consistent with your exercise routine, and ultimately achieve your fitness goals. Remember, it’s normal for motivation to ebb and flow, but with the right approach, you can reignite your passion for fitness and continue progressing on your journey toward better health.

Fitness & Health

Essential Full Body Workouts You Can Do in Under an Hour

You certainly know by now that rucking is a versatile activity that not only boosts cardiovascular health but also engages multiple muscle groups for a comprehensive workout. Because I have received an overwhelming response from you, the rucking community, that you want more focus on rucking-specific workouts, here’s an effective full-body circuit-style workout that you can complete in under an hour, focusing on strength, endurance, and variety.

Ruck and Bodyweight Circuit (60 Minutes)

Combine the benefits of rucking with bodyweight exercises to create a dynamic workout that enhances muscular endurance and keeps your routine engaging.

How It Works:

Warm-Up (10 Minutes):

• Begin with a light walk without your rucksack.

• Perform dynamic stretches targeting the legs, back, and shoulders to prepare your muscles and prevent injuries.

Rucking Segments (30 Minutes Total):

• Put on your rucksack loaded with a comfortable weight.

• Ruck at a moderate pace for 10 minutes.

Bodyweight Exercise Sets (20 Minutes Total):

• Every 10 minutes, stop and perform the following exercises:

• Push-Ups: 15 reps to strengthen your chest, shoulders, and triceps.

• Squats: 20 reps to target your quadriceps, hamstrings, and glutes.

• Planks: Hold for 60 seconds to engage your core muscles.

• Optionally, keep your rucksack on during squats and planks to increase resistance.

Repeat Cycle: Complete this ruck and exercise cycle three times.

Cool Down (5 Minutes): End with static stretches focusing on the muscles worked to aid recovery.

Tips:

• Listen to Your Body: Adjust intensity and weight based on your fitness level to prevent overexertion.

• Stay Hydrated: Carry water, especially during longer workouts.

• Safety First: Ensure your equipment is secure—tighten straps and distribute weight evenly.

• Proper Footwear: Wear supportive shoes with good traction to navigate stairs safely.

Incorporating the Ruck and Bodyweight Circuit into your fitness regimen offers time-efficient ways to achieve a total body workout. This routine not only builds strength and endurance but also adds variety to keep you motivated. Remember, consistency is key. With regular practice, you’ll enhance your physical fitness and enjoy the myriad benefits that rucking provides.

Advanced Ruck

High-Intensity Rucking Workouts: Elevate Your Fitness to the Next Level

Rucking, traditionally a steady-paced endurance activity, can be supercharged by incorporating High-Intensity Interval Training (HIIT) principles. This fusion not only enhances cardiovascular fitness but also accelerates calorie burn and builds muscular strength. If you’re ready to jump into more advanced rucking workouts, or just want to break up your normal routine, here’s how you can transform your rucking routine into a high-intensity workout.

Incorporate HIIT Principles

HIIT involves alternating short bursts of intense activity with periods of rest or low-intensity movement. Applying this to rucking means pushing your limits during high-intensity intervals and allowing brief recovery periods. This method boosts your metabolism, improves aerobic and anaerobic fitness, and increases overall endurance.

Advanced HIIT Circuit Training: Combining Rucking with Bodyweight Exercises

Warm-Up (5 minutes):

• Light jog or brisk walk without your rucksack.

• Dynamic stretches for full-body preparation.

Circuit Routine (30-35 minutes):

Ruck March (5 minutes): Walk at a brisk pace with your weighted rucksack.

Bodyweight Exercises (1 minute each):

• Push-Ups: Targets chest, shoulders, and triceps.

• Squats (with rucksack): Engages glutes, quads, and hamstrings.

• Burpees: Boosts heart rate and works multiple muscle groups.

• Plank (hold for 1 minute): Strengthens core muscles.

Repeat Circuit: Perform the ruck march and exercises 3-4 times with minimal rest between sets.

Cool Down (5 minutes):

• Slow walking without the rucksack.

• Static stretches focusing on major muscle groups used.

Tips for High-Intensity Rucking Workouts

• Start Slow: If you’re new to HIIT, begin with fewer intervals or lighter weights.

• Maintain Good Form: Focus on posture and technique to prevent injuries.

• Hydration: Drink water before, during, and after workouts to stay hydrated.

• Rest and Recovery: Allow adequate time between high-intensity sessions for muscle recovery.

Incorporating HIIT principles into your rucking routine can dramatically enhance your fitness levels. Whether through ruck sprints or circuit training, these high-intensity workouts challenge your body in new ways, leading to improved cardiovascular health, increased strength, and greater calorie burn. Embrace the intensity, and watch your endurance and performance soar.

By integrating these high-intensity workouts into your regimen, you’re not just rucking—you’re revolutionizing your fitness journey. Remember to listen to your body, stay consistent, and enjoy the transformative benefits of HIIT rucking.

Conclusion

Embarking on a rucking journey offers a unique blend of cardiovascular endurance and full-body strength training, making it an exceptional choice for those seeking comprehensive fitness. Whether you’re just starting out or looking to intensify your workouts, rucking adapts to your level and keeps you engaged with varied routines like bodyweight circuits and high-intensity intervals. Remember, staying motivated is key—set clear goals, track your progress, and don’t be afraid to mix things up to keep your exercise regimen exciting. Each step you take with that weighted pack brings you closer to a stronger, healthier you.

Testimonial

“As a former runner dealing with knee issues, I was searching for an effective low-impact workout. The Ruckr newsletter introduced me to stair rucking, and it has been a game-changer. Climbing stairs with a weighted pack gives me an intense workout without the joint pain. The articles on staying motivated and varying workouts have kept me committed. Rucking has revitalized my fitness journey, and I couldn’t be happier with the results.”

— David L.