Running and endurance
Rucking
Walking with a weighted pack.
- Moderateintensity
- ~455kcal per hour
- Freebudget
- Mediumimpact
Is rucking right for you?
Walking with a weighted pack. It is a moderate-intensity, medium impact activity that you can do outdoors, on your own or in a group. Expect to burn around 455 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try rucking
- Burns calories. At around 455 kcal an hour it can help with weight loss alongside a balanced diet.
- Improves fitness. It raises your heart rate and builds stamina.
- Builds strength. It works your muscles hard enough to make you stronger over time.
How to start rucking
Put 5 to 10 kg in a rucksack and walk for 30 minutes.
Get the basics: rucksack with weight. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure rucking is for you?
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