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.

Calorie Burn and Metabolism

As we have stressed in the past at Ruckliving, one of the main advantages of rucking over regular walking is the ability to burn more calories in a shorter time. The added weight of a rucksack forces the body to work harder, engaging more muscle fibers in the legs, core, and back. Studies show that carrying a load equal to 20% of body weight during a ruck march burns on average 8.3 calories per minute. That's approximately 498 calories per hour based on a 180-pound person and a 36-pound rucksack. Comparatively, a leisurely stroll clocks in around just 200 calories per hour. Brisk walking can get up to 300 calories per hour or more but still falls short of rucking's calorie-torching potential. This increased energy expenditure helps boost metabolism and fat burning both during and after a ruck workout. The muscles need to work harder not only to move the added load but also to stabilize the core and spine under weight. This places greater demand on the cardiovascular system as well. Heart rate elevates higher and muscles require additional oxygen. This leads to greater calorie burn and EPOC (excess post-exercise oxygen consumption) after the workout is over.

Muscle Building

In addition to fat burning, rucking is an excellent way to build strength and muscle mass compared to regular walking. Having to carry a loaded rucksack engages the leg and back muscles much more than walking alone. The glutes, quads, hamstrings, and calves have to generate more power to propel the body forward against added resistance. The core must brace harder to support the spine and the upper back works to keep the shoulders stable. The military uses loaded marches to build foundational strength and conditioning. The progressive overload of a rucksack strengthens and sculpts the legs, back, and shoulders over time. Walking undoubtedly provides muscular benefits as well, but not to the same degree as rucking. The lack of load means fewer muscle fibers get recruited. The stimulus for increased strength and hypertrophy gains is lower without added resistance. However, walking remains a safer choice for those with injuries or joint issues that may be aggravated by the weight of a ruck. Rucking's heavy loads can be harsh on the knees, ankles, and back if proper precautions aren't 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.

Joint Impact

While rucking burns more calories and builds more muscle, it also places greater stress on the joints of the lower body. Knees and ankles bear the brunt of the extra weight with each step. Walking has very low impact on these joints by comparison. Those with past injuries or arthritis may find weighted walks too painful or risky compared to regular walking.Using trekking poles can help take some pressure off the knees during a ruck march. But the ankles still have to work harder to stabilize with each foot strike. Over time, the progressive overload of rucking can lead to increased bone mineral density and strength in the joints. However, caution must be taken to avoid overuse injuries, especially when new to the activity.

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.