RUCK•ING [VERB] // Walking with a weighted rucksack (aka backpack). It implies action, energy, and purpose. Rucking requires strength, endurance, and character — and builds it, too.
Rucking is the foundation of Special Forces training. Green Berets are well versed in shouldering heavy rucks through cities, mountains, jungles and deserts, in war and in peace — alone when they must, together whenever possible.
How to Get Started Rucking
You wear a backpack (or better yet a rucksack), it’s a fitness thing. When in doubt, start with 20 lbs. Target pace is 20 minutes per mile. Move as fast as you can or as slow as you want. You control the weight and the distance so you control the level of difficulty. It’s better with friends and dogs and you can do it anywhere with anyone no matter their ability, or yours.
Movement with a Purpose
To travel, to get around town, to train at any age — movement is foundational. Walking is one way, but it’s not enough, neither is 20 minutes at the gym. Rucking makes the volume of your daily movement count more, strengthening your foundation without the pounding on your body or the muscle loss of running.
Health Benefits of Rucking
"I started rucking because I wanted to strengthen my body, but found that I was also strengthening my mind. I still ruck to stay in shape, but it also helps me to clear my mind of bad distractions and focus on my goals. I can't get enough!"
"I ruck to heal my heart. Shortly after turning 40 I woke up one morning with chest pains and one ER visit later I end up with three stents in my chest. I was never an athlete and lived a decidedly unhealthy lifestyle, but rucking has helped me change all of that. I tried running but was never really able to go too far. My cardiologist loves the changes and I am in better shape than I ever was."
"As a busy dad, my time with my kids is very important to me! After reading about GORUCK and signing up for an event, the training began. I didn't want to lose my precious time with the kids so they also started to train! As you can imagine, it has been awesome! My kids and I are all in! We ruck every chance we get and have enjoyed every mile we've put in. I roll with my 50# ruck, my 9 year old daughter with her 10# ruck and my 7 year old with 5#. My kids are ready to ruck!"
"Throwing on a ruck and going for a walk has become my favorite form of exercise. Two years ago if you told me I would be rucking that far with anywhere from 30-50 pounds on my back I would have called you crazy. I was active duty at one time and swore I would never put on another ruck. But my strength and endurance have significantly improved and in the past three months I've lost 13 pounds by increasing my distances. Physically and mentally, rucking is very challenging but the lessons I've learned about how much my body can do and what my mind can push me to do have been invaluable."
GORUCK’s Special Forces Cadre have led thousands of rucking events since 2010 - we’ve garnered feedback and testimonials from hundreds of thousands of people of all walks of life. For us, research is purely academic unless it’s proven in the real world by a diversity of people. GORUCK Events have offered us a rucking laboratory, and in that process our community of ruckers grows stronger by the day.