What’s rucking? Get into the fitness movement

Rucking (or ruck marching, and short for “rucksacks”) was first developed for military training centuries ago. But now, people of all ages and fitness levels are enjoying these low-impact weighted walks for strength training without hitting the gym. Not sure where to start? These apps can help.

Rucking requires just a few pieces of equipment, which you likely already have at home: a backpack with adjustable straps and some light weights (small dumbbells or soup cans work well!).

Like any new fitness routine, start slowly and listen to your body as you start rucking. You can start with 10 pounds or less, and make sure the weight is distributed in your backpack to prevent muscle strains.

Simply strap on your weighted backpack and walk on flat, short paths – or march in place or use a treadmill if you prefer to stay indoors. Walk for 15-20 minutes at first so your body can get used to the additional weight.

Over time, you’ll likely build up endurance and can increase your distance, weights, and pace – some ruckers even work their way up to running.

Whether you want to find a trail, get workout ideas, track your progress, or connect with other ruckers, these apps make it easy to get into the rucking fitness movement.

If you have concerns about starting an exercise program, you should consult your physician or other healthcare provider.