Is Rucking Good Cross-Training?
Colorado Springs Eagles rucking as part of our March to Baghdad Monthly Mission.
Listen up, Eagles. Today we’re talking about a training method that’s been flying under the radar but packs a serious punch - rucking.
For those who don’t know, rucking is simply walking with added weight.
It sounds basic, but don’t let its simplicity fool you. Rucking is a game-changer for any endurance athlete looking to level up their training.
Let’s break down why rucking deserves a spot in your training routine.
5 Reasons Why Rucking is Good Cross-Training
Rucking is Low Impact.
Rucking gives you all of the cardiovascular benefits of high-impact workouts without the constant pounding on your joints.
Remember, it’s simply walking with added weight. And it’s more accessible for most people than swimming or cycling.
Rucking Builds Strength.
With rucking, every step you take becomes a rep because you’re carrying extra weight. This added weight creates more resistance which helps build strength in your back, core, and legs.
It’s an efficient and effective full-body workout.
Rucking Builds Endurance.
Walking with added weight not only builds strength, but it also helps build endurance. Research also suggests that rucking helps improve VO2 max. VO2 max is the maximum amount of oxygen your body can use during exercise and can be an indicator of cardiovascular health.
The stamina you build rucking carries over to other endurance activities like distance running.
Rucking Improves Posture.
This one might surprise you, but here’s how it works. The weight of a rucksack or weighted vest helps pull your shoulders down and back into proper alignment. The more you ruck, the stronger your postural muscles become. Over time, this improves your posture.
An improved posture translates to better form in other sports.
Rucking is Active Recovery.
Rucking keeps you active while allowing your body to recover.
Incorporating rucking into your training routine doesn't have to be complicated. Start with a light weight, even a water bottle will do, and then work your way up to a weighted plate or rucksack as you get stronger.
Start with a simple 20 - 30 minute ruck around your neighborhood 2 - 3 times a week. Increase the distance and frequency as your endurance builds.
Rucking is a tool in your training toolkit. Use it wisely and you’ll see improvements in your overall performance and endurance.
Want to level up your rucking game?
Download the Team RWB Member App and join our Rucking Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your rucking goals.
