If You Hate Running, Try Racking.
Love the idea of running—the fresh air, the calorie burn, and the cardiovascular workout—but want to do it without the actual running? Try walking with a weighted backpack instead, an exercise now known as “rucking.” Some fitness watches even track the backpack’s weight and distance traveled.
What is raking?
Backpacking is walking or hiking with a weighted backpack. It’s the fitness version of what they do in the military: marching long distances with a weight in a backpack. (Backpack, backpack, get it?)
When you’re exercising, you probably won’t need to carry hiking or military gear, especially if you’re just going for a short walk around the neighborhood. Instead, your backpack will hold weights, or you can simply use a weighted vest.
What are the benefits of raking?
Like running and other forms of cardio, rafting is a steady-paced form of cardio. It keeps your heart rate elevated for a long time, making it great for maintaining your cardio fitness . It also burns a lot of calories, so it can be helpful for maintaining or managing your weight.
Why not just walk, without a load? Once you’ve reached a basic level of fitness, walking becomes a very low-intensity exercise. If you’re already walking and ready for more intense exercise, the next best options are faster walking, uphill walking, or walking with additional loads. Rucking is the last option, but you can combine all of these factors when walking.
Can you use a regular backpack for hiking?
Yes, but those who are truly passionate about mountaineering often buy special backpacks or use a weighted vest. If you already have a backpack, take your first few hikes with it, just to see if mountaineering appeals to you.
You’ll quickly notice that a dumbbell loose in your backpack is uncomfortable. The quickest way to get started is to buy a bag of play sand (usually less than $10 for 22 kg) and use a portion of it, sealed in a sealed bag, as your first weight. It won’t have any sharp edges that could injure you, and you can add more sand as you get stronger.
If you do decide to use dumbbells from your home gym, wrap them in a towel for cushioning. Weight plates will likely be easier to use than dumbbells or kettlebells. Whatever dumbbell you use, try to position it as high on your back as possible, keeping it close to your body. Straps or elastic cords will help prevent the backpack from slipping.
What equipment should I buy for rafting?
Before discussing backpacks or vests, make sure you’re wearing appropriate footwear. Sturdy boots, such as hiking boots, may be more appropriate than sneakers. The choice of style and fit is up to you.
When it comes to your backpack, consider whether you want a backpack that can carry useful items (great for hiking, backpacking, or long treks) or if you just want to add a little weight in the easiest possible way.
If you’ll be primarily running short distances with light to moderate weights , consider a weighted vest. (They’re also great for weighted push-ups or other exercises. All your CrossFitter friends have one for Murph.) There are fitness-specific weighted vests with pockets for smaller weights. This vest from CAP is available in a 20-pound (9 kg) version, but there are also options up to 80 pounds (36 kg). You can add or remove weights as needed, so buy the heaviest vest you think you’ll actually need.
Another option for weighted vests is vests with a thin rectangular plate, such as those from Wolf Tactical . They are more expensive, but generally fit better under heavier loads and are considered higher quality.
If you’re going to be hiking long distances and carrying supplies , buy a real backpack. There’s an older type of military backpack called an ALICE, which can sometimes be found cheaply as surplus. They’re not very comfortable, at least that’s what I’ve heard. Backpacks with a Molle system are a more modern alternative. However, you don’t have to stick to the military aesthetic. If you plan on doing a lot of hiking and camping, stop by your local gear store and try on some hiking backpacks.
When you carry a real backpack, you can fill it with snacks and water, as well as a first aid kit and other survival essentials . Almost every good backpack has the ability to install a hydration system , which allows you to carry several liters of water on your back and drink from it through a flexible straw without stopping or unzipping the backpack.
Any watch with walking or hiking tracking will be suitable for tracking your hikes. (You don’t need to track anything digitally either—it’s optional.) However, these watches do have some useful features. Something like the Garmin Instinct 3 Solar is a hiker’s dream. Not only does it measure your pack’s weight, but it also tracks distance and speed, and it’s also equipped with a flashlight and solar power. These will come in handy on the hikes and camping trips you’ll likely take once you realize how enjoyable it is to walk with a backpack on your back.
What weight should I use for ruck running?
For a beginner, 4.5 kg may be enough. Check if you can maintain a high pace with this weight, and if so, consider increasing the weight. Most people use between 4.5 and 22 kg for rucking, depending on their body type and fitness level.
There’s a rule in the military: soldiers shouldn’t carry more than about one-third of their body weight on a regular basis. This isn’t a hard and fast rule, and you certainly don’t have to follow military regulations in your fitness routine, but it can be helpful in understanding how much weight is too much.
As with any exercise, start with a light weight, make sure your body can handle the demands, and gradually increase the weight. Every couple of weeks, check to see if your working weight is appropriate and adjust it if it isn’t. You may want to increase the weight as you get stronger, but you can also decrease it if you find it difficult to lift heavier weights.
How fast should I go when I’m speeding on a bike?
In the military, a 15-minute mile is considered a good pace. Most people walk at about a 20-minute mile pace, so a 15-minute mile is much faster. And you’re doing it with a weighted backpack! Again, think of this as a goal and gradually increase it if you’re not ready to work at that pace yet.
How often and how far should I swing?
You can approach this like any cardio workout, starting with the amount you can comfortably do right now and increasing it as you feel good and have time.
If you’re not currently doing cardio, starting with 20-30 minutes of cardio two to three times a week is sufficient (or gradually increase if you’re not ready for that at first). If you already run, bike, or use cardio equipment at the gym, replace one or two weekly workouts with dumbbell training.
Once you get the hang of it, you can carry almost any amount. Packing a backpack is considered intense cardio , meaning 75 minutes a week is the minimum recommended amount, 150 minutes is a good amount for an active person, and more is great if you’re up for it. Consider backpacking three to five times a week for 30 minutes or more each time, with one of those sessions being longer—an hour or more. This last option is probably best done on a weekend hike with friends. Tell them you’ll be packing a snack—there’s plenty of room in your backpack.