The may challenge is here and it’s a weighted elevation challenge. What does that mean? We’re looking to walk/hike/tab/ruck/yomp up hills whilst carrying a weighted backpack.
Rucking seems to be all the craze recently with the independent posting a piece on it the other day, but it’s definitely not a new concept and I swear we’re not just jumping on the bandwagon as both Cam and myself have been rucking for years.
Lets tackle the elephant in the room first. Rucking is the US term for it and comes from combining rucksack and walking/hiking. Here in the UK, it’s mostly referred to as either Tabbing or Yomping. Tab comes from the military and is an acronym for Tactical Advance to Battle. Yomping more specifically was popularised by the Royal Marines during the Falklands and the origin of the word remains unclear.
As with many fitness ‘things’, all three terms have origins in the military since walking for long distances with lots of equipment has been part of their modus operandi for eons. I’m not sure what the viking word for it is (if you know, please message us) but I can say with certainty that this was an activity that they did.
Why ruck?
Besides the fact that this is a Viking Challenge, and Vikings were seafaring warriors, a marine raider force per se, rucking is actually really beneficial. And when you combine it with elevation, aka going up hill, then you really start to see both physical and mental benefits and a nice challenge to go with it.
Firstly, it’s one of the most accessible ways to train. Most people have backpacks lying about and all you need to do is throw in some weight (a large waterbottle and some towels for stability) and you’re good to go.
My friends and family actually think I’m crazy because if I’m meeting up with anyone in London, I throw on a backpack with my weighted vest inside and just carry that round with me all day. When they ask why I’ve got a backpack with me and what’s in there my response that it’s just weight usually causes confusion.
Other benefits include the obvious cardiovascular benefits of fast paced rucking over longer distance, getting you a nice elevated heart rate, but without putting quite as much strain on you such as running.
And unlike walking, hiking or running without a weighted pack, the extra load builds strength, muscle and endurance and gives you a full-body workout including your core, back and shoulders.
Finally, there’s the physical and mental benefits of being outside, in nature, breathing (hopefully) fresh air, getting some sunlight or building mental fortitude in battling it out against challenging conditions. Either way, getting outside in nature is something most of us don’t do enough. Throw in a few friends and you’ve got a social fitness activity that’s hard to beat.
How to get started
There’s lots of ways to build your ruck.
You can either purchase a purpose built backpack for rucking. Places like GoRuck do just that or you can get any type of military surplus or military style backpack. Prices range from fairly decent at the lower end to high end bags such as 511 Tac, Built For Athletes and Camelbak. Other than that, you can just use a standard backpack that you’ve got lying around.
The main thing to look out for is to make sure your backpack can safely take the weight without breaking the bag or injuring yourself.
The next step is to pack the bag. Now this is where you can get creative.
I have a weighted vest that weighs 6kg and came with 4 individual 1kg plates I can put into it to bring the weight up to 10kg. I used to just wear the weighted vest, which is fine in winter as you have a big jacket over it but in summer, if you walk around with a weighted vest on you look a bit like a mental person and it’s not a look I’m going for so I just shove the entire weighted vest into my backpack and that’s me done.
Weighted vests seem to be retailing quite expensive, with most over 100kg but I picked up one from Decathlon during covid for half that.
If you don’t want to buy a weighted vest, then you’ve still got lots of options. You could buy the weighted plates (a quick google of weighted ruck plates brought many options) which seem fairly reasonable in price and then you can slide them into the laptop compartment on your backpack, or just into the bag itself.
You can use any weights you’ve already got. That pair of 5kg dumbbells that’s gathering dust under the bed or a kettlebell that’s lying about. You can put those in the bag and then make sure you pad out the bag with towels or similar to ensure the weight is distributed nicely and the bag sits comfortably on your back. Remember that what feels comfortable in the first 10 minutes might begin to really nag after a few miles. Ensure it’s nice and stable and isn’t bouncing about.
Finally, if you’ve got none of the above, you’re still in luck. This is how accessible rucking/yomping/tabbing is. You can get your creative juices flowing. Waterbottles, cat litter, bags of dogfood, sandbags, encyclopaedias. Anything heavy and dense but not too large will do. Otherwise, maybe do a trip to the supermarket and buy that bulk buy of washing detergent and walk it home?
As with the weights, pad it out with towels or clothes or something soft. Make sure the weight is evenly distributed and ensure comfort, stability and that nothing is bouncing about.
Getting in the reps - How to structure your workouts
To be honest, keeping it simple is the best way to go. Ultimately this is walking with weight. Your current level of fitness will dictate how hard and fast you should go but here’s a few tips to get you started.
If you’re currently very sedentary, and haven’t got any experience of hiking or walking with weight, then I’d suggest you start easy. Go out on a 30-45 minute fast paced walk. If possible, go into nature or on trails rather than urban. Don’t worry about the pack weight. Wear a backpack to get used to having something on your back and carry a bottle of water but keep it nice and light. You’ll have lots of time to get your body to adapt and get used to rucking.
Starting with a distance of around 3-6km, with about 6-10kg is the recommendation for most. To start, head out once per week and increase only one of these variables each week: either 2-5kg or 2-3km.
Use nasal breathing to guide your pace—you literally should be able to keep a conversation going. For basic fitness conditioning, working up to 60 minutes ruck once per week, with a load that gets your heart rate to an average of 125-135bpm (age dependent) is sufficient. You can use a heart rate monitor or the “180 minus your age” formula to calculate your target, but there’s no need to get particular about it.
Common Mistakes
Avoid these common mistakes to get the most out of your workout and prevent injuries:
Overloading: Start with a manageable weight and slowly increase it over time. An overloaded rucksack can lead to injuries and hinder your progress.
Ignoring Form: Poor form can lead to injury and inefficient training. Keep your back straight, engage your core, and maintain a steady, rhythmic stride.
Overexertion: Listen to your body. If you feel any discomfort or pain, slow down. It’s essential to gradually build your endurance rather than risking overexertion.
Tips for Improving Rucking Performance
Here are some tips to help you get the most out of your tabbing sessions:
Regular Practice: Consistency is key. Aim for at least 1-2 rucking sessions per week and steadily increase the distance and weight as you get fitter.
Strength Training: Incorporating strength training into your fitness routine can help enhance your rucking performance. Focus on your legs, core, and back, which are heavily engaged during rucking.
Recovery: Post-ruck, give your body time to recover. Stretch, hydrate, and eat a balanced meal. Remember, rest is just as important as the exercise itself.
Community: Joining a rucking community can provide a wealth of advice, motivation, and camaraderie. You'll find plenty of these groups online.
Conclusion
As opposed to jogging, swimming, biking, or rowing, rucking is easy on the joints, places you in a strong and correct posture, and doesn’t compel the user to “go glycolytic” (using primarily glucose metabolism by training too intensely), as you are already moving at the top speed of your walking gait. You could, of course, load too heavy, find an uphill route, etc., to increase the intensity but you won’t get that feeling of needing to move faster for more conditioning once underway, as the “high” of the exercise-induced endorphins washes over you.
I can’t overemphasize the postural benefits from rucking. If you constantly correct your posture, you might just remove some of your constant low-back pain, lack of hip flexibility, and thoracic spine issues. You will most certainly tighten your “X” and build resilience into your trunk. This resilience will reduce your potential for non-collision injury, and increase your performances in other activities.
Go out and get after it.
Happy Rucking
Stuart
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