Walk with a loaded pack
Also called rucking, loaded march, weighted walk
- Works
- Heart and lungs · cardiovascular system
- Upper back · trapezius and rhomboids
- Buttocks · gluteus maximus
- Front of the thigh · quadriceps
- Calves · gastrocnemius and soleus
- Needs
- No equipment
Setup
Load a backpack that fits well, with the weight high and close to your back. Start with about a tenth of your body weight. Tighten the straps so the pack does not bounce.
Steps
- Stand tall and tighten your stomach a little.
- Walk at a steady pace you could keep for an hour.
- Keep your steps short on hills.
- Add weight or distance only in small steps from week to week.
Breathing
Breathe in a steady rhythm. At an easy pace you can still say a short sentence.
Where you feel it
In your legs, upper back and shoulders, with a steady effort in your breathing.
Common mistakes
- Adding weight and distance in the same week.
- Letting the pack hang low and swing.
- Leaning far forward.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.
Stop if your feet blister, or if your hips or knees ache.