Rucking vs. Walking: What’s Best?
Team RWB Founder and Executive Director Mike Erwin takes on the 9/11 Stair Climb Monthly Mission in Annapolis, MD in 2023.
Rucking and walking are two seemingly similar and straightforward activities. You put one foot in front of the other and go. However, which one is best for physical health?
There are some distinct differences between rucking and walking when it comes to purpose, intensity, and overall impact on physical well-being. Let’s take a closer look at these differences.
What is Walking?
Ok, we know this is basic but let's level set on the definition of walking. Walking is defined as moving at a regular pace by lifting and setting down one foot at a time, each in turn, without ever having both feet on the ground at the same time. It’s very simple – most of us learn how to do it before our first birthday – and a great way to get some low-impact cardio.
3 Health Benefits of Walking
When most people think about exercise, they think of high-intensity workouts and fancy, full-loaded gyms. But simply walking has a ton of health benefits. Here are three.
Walking is easy. You don’t need a gym membership or fancy weights or expensive clothes to get up and go for a walk.
Walking burns calories. On average, a 150 lbs. person can burn 115 calories walking for an hour at 3 mph. That’s not bad for a moderately brisk pace.
Walking helps boost metabolism. Taking regular walks, even just for 30 minutes, can help boost your metabolic rate. That means you burn more calories while resting.
What is Rucking?
Ok, like walking, we know you’re all familiar with rucking. Humor us while we define it for our non-military readers..
Rucking is simply walking but with some weight on your back. The weight is typically carried in a backpack or rucksack. It’s low-impact cardio but with a bit more intensity than simply walking.
3 Health Benefits of Rucking
News flash: Service members don’t ruck for sh**s and giggles. There are legitimate reasons – and most are for health reasons. Here are three of them.
Rucking builds mental fortitude. Walking with added weight on your back is tough. Rucking teaches you to embrace the suck so you can reap the benefits.
Rucking burns more calories than walking. It depends on your weight and distance, but, on average, rucking burns about 3x more calories than walking.
Rucking helps build strength and endurance. The added weight on your back adds a bit of active resistance with every step you take. The result? Rucking is one of a few activities that helps you build muscle strength and endurance at the same time.
Both rucking and walking involve the basic act of putting one foot in front of the other. The difference is rucking transforms walking into a full-body workout.
Want to connect with Ruckers?
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.
