Is Rucking Better Than Walking?

Rucking and walking are both great forms of exercise that provide a host of health benefits. When comparing the two, there are several factors to consider in determining which activity might be "better" for an individual based on their specific goals and needs. At a high level, rucking tends to provide a more intense workout by adding weight to a walk. This increased resistance recruits more muscles and ramps up calorie burn. However, walking has the advantage of being more accessible and lower impact. Ultimately, the "better" option comes down to an individual's fitness level, desired intensity, access to equipment, injury history, and goals. There is no universally superior choice between rucking and walking. The right activity depends on a person's unique circumstances and preferences.

Enhancing Calorie Burn and Metabolism Through Rucking

One of the primary advantages of rucking over regular walking is its superior ability to burn more calories in a shorter timeframe. The added weight of a rucksack forces the body to work harder, thereby engaging more muscle fibers in the legs, core, and back. Studies indicate that carrying a load equal to 20% of body weight during a ruck march burns on average 8.3 calories per minute. For instance, a 180-pound individual with a 36-pound rucksack can burn approximately 498 calories per hour. In contrast, a leisurely stroll burns around 200 calories per hour, and brisk walking can reach up to 300 calories per hour. Despite being higher than regular walking, brisk walking still falls short of rucking's calorie-torching potential.

This increased energy expenditure from rucking not only boosts metabolism but also enhances fat burning both during and after the workout. The muscles are required to work harder to move the added load and stabilize the core and spine, placing a greater demand on the cardiovascular system. Consequently, heart rate elevates higher, and muscles require additional oxygen, leading to a higher calorie burn and EPOC (excess post-exercise oxygen consumption) after the workout concludes.

Building Muscle Strength and Mass with Rucking

Beyond fat burning, rucking serves as an excellent method for building strength and muscle mass when compared to regular walking. Carrying a loaded rucksack engages the leg and back muscles significantly more than walking alone. Key muscle groups such as the glutes, quadriceps, hamstrings, and calves must generate more power to propel the body forward against the added resistance. Additionally, the core muscles are required to brace harder to support the spine, while the upper back works to maintain shoulder stability.

The military utilizes loaded marches to build foundational strength and conditioning. The progressive overload provided by the rucksack effectively strengthens and sculpts the legs, back, and shoulders over time. While walking does offer muscular benefits, it does not do so to the same extent as rucking. The absence of an additional load during walking means that fewer muscle fibers are recruited, resulting in a lower stimulus for strength and hypertrophy gains.

However, for individuals with injuries or joint issues that may be aggravated by the weight of a rucksack, walking remains a safer choice. The heavy loads involved in rucking can place significant stress on the knees, ankles, and back if proper precautions are not taken.

Accessibility

One of the main advantages of walking is that it is simple and accessible to almost everyone. It requires no special equipment or training. All that's needed is a good pair of shoes and a place to move. Rucking necessitates a rucksack, weight plates, or other objects to load it with. The bag also needs to be properly fitted to avoid discomfort. Good footwear is still important as well to handle the extra weight. This makes walking a more convenient option for frequent cardio. Rucking requires more intentional preparation which can limit spontaneity and accessibility compared to just heading out for a stroll. However, rucking can still be simple enough for most people to incorporate once or twice a week. It also provides variability to an exercise routine compared to just walking every day. Loading a backpack and hitting the trails is an easy way to mix up cardiovascular training.

Managing Joint Impact When Rucking versus Walking

While rucking offers significant benefits in terms of calorie burn and muscle building, it also places greater stress on the joints of the lower body. The knees and ankles bear the brunt of the extra weight with each step, increasing the risk of joint strain. In contrast, walking exerts very low impact on these joints, making it a safer option for those concerned about joint health.

Individuals with past injuries or arthritis may find weighted walks to be too painful or risky compared to regular walking. To mitigate some of this stress, using trekking poles during a ruck march can help take pressure off the knees, providing additional stability. However, the ankles still need to work harder to stabilize with each foot strike, which can contribute to increased joint stress.

Over time, the progressive overload experienced during rucking can lead to increased bone mineral density and strength in the joints, enhancing overall joint resilience. Nevertheless, caution must be exercised to avoid overuse injuries, particularly for those who are new to rucking. It's essential to gradually increase the rucking load and duration, allowing the joints and muscles to adapt appropriately.

Versatility

Both rucking and walking offer versatility in terms of duration, distance, and location. Short strolls or long treks are possible with each activity. Walking edges out rucking when it comes to spontaneity and accessibility to different terrains. Forgotten trails and grassy fields are easier to traverse without a heavy pack. But rucking provides the option to turn almost any location into a challenging workout by simply loading a backpack. No need to seek out hills or stairs. The weight provides built-in resistance. Rucking also enables burning more calories in a shorter time period. A long walk may take hours to match the calorie expenditure of a 60-minute ruck march. This makes rucking a time-efficient training option.

Stress Relief

A final consideration is the potential mental health benefits of each activity. Both walking and rucking get you outdoors and moving which can help relieve stress. However, walking requires less focus which may free the mind more. Rucking demands greater concentration on posture and stepping techniques to handle the load safely. This can limit mental relaxation during the activity. That said, the sense of accomplishment after a tough ruck march may provide greater lasting satisfaction. The physical intensity can also help purge mental clutter and reset the mind more effectively. In the end, both activities have merits when it comes to stress relief. The needs of the individual dictate which is the better fit at any given time.

In Summary

Determining whether rucking or walking is "better" ultimately depends on an individual's specific goals and circumstances. Rucking challenges the body more and burns more calories in less time. But walking is lower impact and more accessible. Optimally, a training program could incorporate both rucking and walking to get the unique benefits of each. Rucking just once or twice per week paired with walking provides a good balance of intensity and recovery. There is no universally superior choice between these two activities. Selecting the right option comes down to matching the workout with your current fitness level, desired intensity, equipment availability, injury history, and overall goals. Both rucking and walking can be exceptional choices depending on the context.