If you’re looking for a low-key way to boost your fitness in the New Year, then this Army-inspired craze could be for you.
According to Vegetius, during the four-month initial training of a Roman legionary, loaded marches were taught before recruits ever handled a weapon, since any formation would be split up by stragglers at the back or soldiers trundling along at differing speeds.
Standards varied over time, but normally recruits were first required to complete 20 Roman miles (29.62 km or 18.405 modern miles) with 20.5 kg in five summer hours, which was known as “the regular step” or “military pace”.
The Romans divided daylight time into twelve equal hours. Depending on the exact day of the year and the latitude, the length of a “summer hour” would vary. Five summer hours is therefore not exact but could indicate a time of approximately six modern hours.
They then progressed to the “faster step” or “full pace”and were required to complete 24 Roman miles (35.544 km or 22.086 modern miles) in five summer hours loaded with 20.5 kilograms (45 lb). Training also included some forced marches of 20–30 miles, often followed by the construction of basic defenses for an overnight position.
Rucking, which involves walking around with a weighted backpack or vest on, has taken social media by storm and food challenge maven Guy Fieri credits it with helping him to lose more than 15 kg. If you ask anyone in the Army tabbing, or rucking is the way to certainly get your weight right.
Ranger rucking or Airborne tabbing does cover the 12-mile ruck marches standard. Much to blisters and pain.
Walking has long been praised for its health benefits and one study out of Australia this year found that those who walked for a total of 111 minutes per day, on average, lived 11 years longer than people who walked very little.
And adding extra weight to your walk could reap greater rewards, doctors say.
For example, a study by the American Council found that people wearing a vest containing 10 percent of their body weight burned 13 percent more calories compared to wearing no vest, when walking at a 5 percent and 10 percent gradient on a treadmill.
Rucking, which is a key part of military training in armies around the world, has been picked up by civilians for its calorie-busting and strength-boosting benefits.
What’s more, health and fitness professionals have given it the thumbs up too.
Dr Amit Momaya, who is an orthopaedic surgeon based out of Alabama, says rucking offers ‘a unique blend of cardio, strength training, and mental resilience, making it a versatile workout with potential benefits for all fitness levels’.
Firstly, he says wearing the weighted backpack while walking provides a full body workout, with your core, legs and shoulders put to work.
He says studies have also shown how the activity can improve your ‘VO2 max’ score, the maximum amount of oxygen your body can utilize during exercise.
This in turn improves your cardiovascular health and overall fitness, which could add months or years to your life.
Unlike high-impact exercises like running, Dr Momaya highlights that rucking is gentler on your joints.
He explains: ‘The cushioned ground beneath your feet absorbs shock, while the weight on your back helps maintain good posture, reducing strain on your knees and ankles.
‘Imagine a workout that boosts your fitness without the pounding – that’s the beauty of low-impact rucking.’
According to rucking accessories brand Ruck.com, rucking burns two to three times more calories than walking.
On a flat trail with a 20lb rucksack on, the site estimates that someone weighing 120lbs would burn 420 calories an hour.
If they increased their load to 50lbs, an hour of rucking would burn 514 calories.
At the top end of the scale, the site says a person weighing 220lbs would burn 1,076 calories an hour if they were carrying 50lb pack.
Along with serving up physical gains, Dr Momaya says rucking benefits the mind too and he describes it as a ‘mental marathon’.
The doctor continues: ‘Pushing yourself with a loaded pack builds grit, determination, and mental resilience.
‘Every hill conquered, every bead of sweat shed, becomes a testament to your inner strength.
‘Imagine facing daily challenges with the confidence of a seasoned ruck runner – that’s the mental fortitude built on the rucking trail.’
Lastly, as it usually involves a slower pace than running, Dr Momaya says rucking is a great social activity and there are rucking groups to give you the motivation to get started.
For those looking to take up rucking, he suggests consulting a qualified professional for training guidance.
He also advises starting with a light backpack and not trying to mimic military personnel, who can carry up to 70lb loads at a time.
Likewise, New York based personal trainer Natalya Alexeyenko warns people to find a comfortable backpack or weighted vest before starting out.
She told DailyMail.com: ‘There are a few things to keep in mind if you are looking at taking up rucking.
‘If you carry your backpack incorrectly, it can mess up your posture and make your shoulders slouch forward.
‘To prevent this, I recommend using a specialized rucking vest.
‘These vests help distribute the weight more evenly around your torso, keeping your posture straight and reducing strain on your back and shoulders.’
If you’re new to fitness or not used to carrying weight, Ms Alexeyenko says it’s also important to start with a light load.
She recommends packing a load of around 10 to 15lbs.
Then, you can ‘gradually increase the weight and the distance you walk to avoid putting too much stress on your joints and to reduce the risk of injury’.
The fitness expert adds: ‘Starting too heavy too soon can lead to discomfort or even serious issues with your knees, hips, and ankles.’
Another important tip, Ms Alexeyenko says, is to monitor your heart rate while rucking.
This is because keeping track of your pulse ‘helps you stay within a safe intensity level, preventing you from overdoing it and ensuring your workouts are effective’.
This can be especially helpful for beginners or anyone with specific health concerns. In the meantime, Airborne all the way, and happy rucking. Or happy tabbing as the Brits call it.
