Rucking: good or bad idea?

Rucking, the sport of walking with a weighted bag, is gaining in popularity. Inspired by military training, it promises to improve endurance, strengthen muscles and burn more calories. But is it really a good idea for everyone? Here are the benefits, risks and precautions to take before you take the plunge.

The benefits of rucking

1. An excellent cardio exercise with no violent impact

Unlike running, rucking stimulates the cardiovascular system without causing brutal impacts on the joints. This makes it an ideal alternative for those who want to avoid injuries caused by repeated bumps on the asphalt.

2. Complete muscle strengthening

The weight of the bag puts a strain on the legs, back and shoulders. This regular muscular workout improves posture, strengthens stabilizing muscles and prevents back pain linked to poor daily posture.

3. Increased caloric expenditure

By adding an extra load, rucking requires more energy than a simple walk, making it an excellent ally for those looking to lose weight while avoiding intense cardio sessions.

4. Accessible and inexpensive

Unlike other activities that require expensive equipment or a gym membership, rucking only requires a good backpack and a few weights (or everyday items like water bottles or books).

The risks of rucking

Although rucking is a low-impact activity, it's not without its risks. Here are the main hazards to be aware of:

1. Risks of overload and muscular pain

Riding too long distances too often, or carrying a pack that's too heavy for your level, can lead to pain in the lower body, lumbar region, shoulders or neck. Excessive overloading can also lead to muscle strain and premature fatigue.

2. Shoe selection problems

Wearing inappropriate footwear can increase the risk of blisters, foot pain and sprains, especially on uneven terrain. Good ankle support is essential to avoid these inconveniences.

3. Impact on joint pain sufferers

Rucking may be contraindicated for people with osteoarthritis of the lower limbs or chronic back pain. The mechanical overload of a rucksack could aggravate these problems and accentuate lumbar lordosis.

4. Risks for vulnerable people

Anyone at high risk of falling, or suffering from neck or shoulder pain, should consult a health professional before beginning this practice. Medical follow-up is recommended to avoid possible complications.

How to ruck safely?

If you'd like to try out this discipline, here are a few tips on how to get the most out of it while minimizing the risks:

• Start light: a 5 kg bag is enough to begin with. Gradually increase the weight according to your level.
• Adopt good posture: keep your back straight and shoulders in line to avoid unnecessary tension.
• Choose the right equipment: a bag with adjustable straps and good support reduces pressure on the back.
• Choose soft surfaces: walking on paths rather than asphalt will limit the impact on your joints.
• Strengthen your muscles: specific exercises for the back, legs and shoulders can prevent load-bearing injuries.
• Listen to your body: if you feel unusual pain, lighten the load or take a break.

Verdict: good or bad idea?

Rucking is an excellent activity for improving endurance, strengthening muscles and burning more calories. Accessible and effective, it has many advantages. However, certain precautions should be taken, especially for people with back or joint problems.

If you're not sure, try rucking with a light weight first, and consult a health professional if you have any doubts about your fitness. With the right preparation, rucking can become a formidable ally for your fitness and well-being!

By Candice Lhomme