The Power of Rucking

What is rucking?

Rucking is walking or hiking with added weight on your body. It has its roots in military-style training but is now commonly used by many folks to prepare for outdoor activities, such as backpacking and climbing, where you might have to carry more weight over a longer period of time.

Why ruck?

It is a very efficient way to integrate strength training into your day and can elevate your walking activities. It's also extremely important for women to load their bodies regularly with weight to increase bone density. The research shows that women are more prone to fractures after sustaining a fall and that we start to lose bone density well before we are scheduled to go in for a DEXA scan. Personally, I was looking for easy solutions to add to my routine without making it a big scene. Rucking speaks to the runner in me who loves the simplicity of throwing on her shoes and hitting the trails with my dog.

What vest do you recommend?

I chose a vest from Hyperwear because of the fit, comfort, and weight adjustability. Having tried on a few vests, I was really happy with my purchase. I came across this company while doing some article reviews where some of the researchers chose Hyperwear for the ease and ability to accurately adjust weight. (My friend, Mercedes Pollemeier, suggested another vest made by Rogue, but they didn't have my size at the time). I purchased directly from the company which I also preferred.

How long do you wear your vest for?

I try to wear it to tolerance; basically, once I get annoyed I take it off! I started at 5 lbs. for a 3 mile walk then quickly went up to 10 lbs. on 4+ mile hike. I sort of wish I purchased a heavier vest but many studies say to aim for 5-10% of your bodyweight and you will still reap the benefits. I am thinking of adding a weighted waist pack which might be more comfortable for people. Stay tuned :)

Happy rucking, y'all!!

Rucking in Griffith Park