The Benefits of Rucking

Have you ever heard of rucking? I discovered rucking through Dr. Peter Attia and some others like David Goggins who I look to for health and fitness knowledge and inspiration. So I wanted to share a bit more about what I’ve learned and how I incorporate rucking into my fitness routine.
The Benefits of Rucking

Dear Kosterina Family,

Have you ever heard of rucking? I discovered rucking through Dr. Peter Attia and some others like David Goggins who I look to for health and fitness knowledge and inspiration. So I wanted to share a bit more about what I’ve learned and how I incorporate rucking into my fitness routine. 

So what is rucking? 

Rucking is just a fancy word for walking (or hiking) with a weighted backpack. It’s a fantastic middle ground between walking and running and it incorporates weight training into your routine. 

Where did rucking originate?

Rucking originated within military culture and was originally called “rucksacking”. Soldiers carry heavy backpacks, known as rucksacks, containing essential equipment and supplies during long-distance marches. It’s done for physical conditioning, building endurance, and simulating real-world operational scenarios where soldiers may need to carry heavy loads over extended distances. Rucking’s effectiveness in developing physical and mental resilience has led to its adoption within the everyday fitness community. 

I first started rucking to help in my training to run longer distances. I bought a rucksack – this simple one works well for me – along with a 20 pound plate. I started with just 10 minute rucks (it puts some strain on your shoulders the first few times) and worked my way up to 45 minutes or so. Before starting, I had read that rucking had low levels of perceived exertion compared to actual exertion (which sounded appealing to me!) and I have definitely found that to be true. 

How much weight should you carry?

Some guidance on how much weight to carry from Go Ruck is here: Our recommendation for most people is to start with 20 lbs of weight for rucking, progress in increments of ~10 lbs, and ultimately max out at ⅓ of your bodyweight. It’s more important to keep proper form while rucking than to have more weight.”

Beyond the physical challenges, rucking embodies a deeper philosophy of perseverance, mental fortitude, and a connection to nature. I find that it’s like moving meditation for me. 

Know someone who could benefit from rucking? Please share this newsletter with them! If you’ve already tried it or incorporated it into your routine, we’d love to hear from you. Reply to this email with your experience!

Peace, love & EVOO,

Katina & the Kosterina Team

Disclaimer: The information provided in this blog post is for educational purposes only and should not replace professional medical advice. Always consult with a healthcare professional before starting any new exercise regimen.

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