Rucking vs. Hiking: Which is the Better Outdoor Workout?

At Ruckliving, we are passionate about the benefits of rucking and hiking as ways to get fit outdoors. Both activities allow you to explore nature, breathe fresh air, and challenge your body. But is one a better workout than the other? In this article, we'll compare rucking and hiking, looking at the unique advantages and demands of each.

Maximizing Calorie Burn: Rucking vs. Hiking

When comparing outdoor workouts, calorie burn is a crucial factor. Both rucking and hiking offer excellent calorie-burning potential, but rucking takes the lead in this category. Here's a breakdown of the calorie-burning benefits:

Rucking Calorie Burn:

• Increased intensity due to weighted rucksack

• A 180-pound person burns approximately 325 calories in 30 minutes

• Higher energy output from added resistance

Hiking Calorie Burn:

• Moderate intensity with light daypack

• A 180-pound person burns about 250 calories in 30 minutes

• Calorie burn varies based on terrain and pace

Factors Affecting Calorie Burn:

1. Body weight

2. Incline and terrain

3. Pace and speed

4. Weight of rucksack or backpack

Key Takeaway: Rucking offers a 30% increase in calorie burn compared to hiking, making it the superior choice for those prioritizing maximum calorie expenditure in their outdoor workouts.Pro Tip: To boost calorie burn while hiking, consider adding weight to your daypack or increasing your pace on inclines.

Strength Building: Rucking's Edge Over Hiking

When it comes to muscle strengthening, rucking outperforms hiking due to its unique combination of resistance training and cardiovascular exercise. Here's a comprehensive look at the strength-building benefits of both activities:Rucking Strength Benefits:

1. Full-body workout engaging multiple muscle groups

2. Targets posterior chain muscles:

   • Glutes

   • Hamstrings

   • Calves

   • Spinal erectors

   • Trapezius muscles

   • Rear deltoids

3. Combines resistance training with cardio

4. Promotes full-body strength adaptations

Hiking Strength Benefits:

1. Primarily targets lower body muscles

2. Excellent for leg strength, especially on inclines

3. Limited upper body engagement

Muscle Groups Engaged in Rucking vs. Hiking:

Key Takeaway: For those prioritizing overall strength and muscle definition, rucking is the more efficient choice. It provides a comprehensive full-body workout that hiking alone can't match.Pro Tip: To maximize strength gains while hiking, incorporate bodyweight exercises like squats, lunges, and push-ups during rest breaks.Low-Impact

Any time you are exercising outdoors and putting miles on your joints, it's important to consider the impact level. Higher-impact activities tend to be harder on your ankles, knees, hips, and lower back.

Both rucking and hiking are relatively low-impact compared to something like trail running. However, hiking has a slightly lower impact than rucking in most cases. The added weight of the rucksack increases the impact and joint stress to some degree.

With that said, if you use proper form, choose a moderate load, wear supportive footwear, and stay on softer natural surfaces, rucking can still be a low-impact activity for most people. But if you have a history of lower body joint issues, hiking may be the safer choice. Always listen to your body and don't ignore any sharp or persistent joint pain.

Enjoyability

Ultimately, the best workout is one that you will actually stick with consistently. Enjoyability matters when it comes to long-term adherence. Some people prefer the tranquility and relaxation of hiking in nature without the added physical stress of carrying weight. Hiking can be more of a restorative, meditative experience.

Others enjoy challenging themselves with the extra effort and intensity of rucking. Pushing your limits and getting outside your comfort zone can be very mentally rewarding. Rucking also opens up training possibilities like doing carries, step-ups, lunges, pushups, and other exercises with your ruck.

At Ruckliving, we believe both activities can be very enjoyable with the right mindset. Mixing them up and matching the activity to how you feel on a given day is a great approach. Hike when you want to unplug and destress. Ruck when you want to test yourself and get a next-level workout. Connecting with nature and exploring the great outdoors is rewarding either way.

Time Efficiency

In our busy modern world, time is a precious resource. Making the most of your workout time is key. When you only have a short window for outdoor exercise, rucking allows you to get more physical benefits in less time compared to hiking.

Since rucking is higher intensity, you can get an effective full-body strength and cardio workout in a 30-45 minute session. To get the same level of training effect from hiking, you'd likely need to go for a longer duration. Challenging hikes with a lot of elevation change can be an exception. But in general, rucking is the more time-efficient outdoor workout.

If you have plenty of free time for long hikes, then hiking is an amazing way to spend a half or full day. You can cover a lot of distance at a relaxed pace and really immerse yourself in your surroundings. But if you're squeezing in a quick workout before work or between other commitments, reaching for your rucksack is the way to go.

Endurance

Both rucking and hiking are fantastic for building endurance, aka your ability to perform physical activity for extended periods of time without undue fatigue. The simple act of moving steadily for miles with minimal rest trains your aerobic energy systems and strengthens your cardiovascular fitness.

Rucking has the potential to build endurance a bit faster since you are carrying the extra weight. Your body adapts to the higher workload by increasing blood flow, growing more capillaries to deliver oxygen to working muscles, and improving breathing efficiency.

However, hiking is also an excellent way to build endurance, especially if you focus on maintaining a steady pace and gradually increasing your distance over time. Extremely long or steep hikes can really test your aerobic fitness and mental stamina.

At Ruckliving, we recommend both rucking and hiking for endurance, with rucking getting the edge if you want maximum physical adaptations in minimal time. Mix in some trail runs with your rucksack for an even higher endurance stimulus.

Convenience

Another factor to consider is convenience and accessibility. Not everyone lives near amazing hiking trails. And many hikes require a significant drive to the trailhead. You also need a decent chunk of free time blocked off for the full experience.

Rucking, on the other hand, can be done anywhere, anytime. You can ruck in your neighborhood, at a local park, around a track, or on a greenway trail. Just 30-60 minutes is enough for a solid session. The convenience factor of rucking is huge for busy people.

If you want to be surrounded by nature and wilderness, you can't beat a good hike. But if you need a way to get an outdoor workout without a major time investment or a long drive, rucking is the clear winner. With some creativity, you can find plenty of places to ruck right out your front door.

Load Management

An important safety consideration for both activities is managing the load on your body appropriately. With hiking, this means wearing supportive footwear, using trekking poles on steep terrain, staying hydrated, and not overestimating your abilities. Don't attempt an extremely strenuous hike without proper training.

With rucking, the big variable to manage is the weight of your ruck. At Ruckliving, we advise starting with a light load of 10-15 pounds and very gradually increasing weight as your fitness improves. A good rule of thumb is to never carry more than 1/3 of your body weight. Use a supportive, properly fitting rucksack with a hip belt. Practice good posture, and stop if your form starts to suffer.

Rucking requires more attention to loading and form since you are carrying an external weight. But both activities demand respect for your body and its limits. Ease in, progress slowly and don't overdo it. Listening to your body's feedback is crucial for staying healthy and avoiding injury with any outdoor exercise.

Conclusion

So, is rucking or hiking the better outdoor workout? At Ruckliving, we believe both are amazing options with unique benefits. Rucking gets the edge for calorie burn, full-body strength building, time efficiency, and convenience. It's a great choice when you want a higher-intensity workout that challenges your body in multiple ways.

Hiking is optimal if you want a lower-impact, more relaxing activity that connects you with nature. Long hikes are perfect for unplugging, exploring, and building endurance at a comfortable pace. And for some people, hiking is more enjoyable and sustainable.

The best approach is to do a mix of both activities tailored to your goals, preferences, and available time. Some days, grab your weighted ruck for a quick, intense session. On other days, lace up your hiking boots and hit the trails for a longer adventure. Ultimately, the best outdoor workout is one that you enjoy and will do consistently. At Ruckliving, we encourage you to get outside regularly, breathe fresh air, challenge your body, and have fun with your training. Whether you choose rucking, hiking, or a combination of the two, you can't go wrong.