Start with 4–7 kg (10–15 lbs).
That’s enough for most beginners.

For beginners:

• 2–3 sessions per week
• 30–60 minutes per session

As your conditioning improves, you can increase:

• Distance
• Pace
• Weight

Consistency matters more than intensity.

Start with 2–3 km.

Build gradually to 5–10 km depending on your goals.

• Shorter, heavier rucks = more strength focus
• Longer, lighter rucks = more endurance focus

Yes.

Carrying weight increases calorie burn and builds lean muscle, which improves metabolism.

Because it’s sustainable, people stick with it — and that’s what produces long-term results.

Choose quality hiking shoes or lightweight hiking boots.

They provide better support, stability, and durability under load than most running shoes. Rucking adds weight, so your footwear needs more structure and grip.

You don’t need heavy boots — just something supportive and comfortable for walking longer distances with weight.

Calorie burn depends on body weight, pace, terrain, and load.

On average, rucking can burn 1.5x to 3x more calories than normal walking.

The added weight increases energy demand without the high joint impact of running.

Yes — when started properly.

Start light. Focus on posture. Increase gradually.
Avoid jumping into heavy loads too quickly.

If you have existing joint or back issues, consult a professional before starting.

When done correctly, rucking often improves back strength and posture.

It is lower-impact than running and generally easier on knees.

Common mistakes that cause issues:

• Too much weight too soon
• Poor posture
• Cheap, unsupported footwear

Build slowly and stay upright.

No.

You can start with:

• A durable backpack
• Books, bricks, or weight plates
• Proper walking shoes

As you progress, purpose-built rucking packs provide better weight distribution and comfort.

Both build strength and burn calories, but they load the body differently.

Backpack rucking:

• Loads the posterior chain (back, glutes, core)
• Encourages upright posture
• Allows you to carry water and gear
• Feels more “real-world functional”

Weighted vest:

• Evenly distributed load
• Feels balanced and compact
• Good for indoor or treadmill training

Yes.

Carrying load helps maintain muscle mass and bone strength, improves balance, and supports posture — all critical as we age.

Moderate weight. Steady progression.

Durability over ego.

They train different systems.

Running improves speed and high-end cardio capacity.
Rucking builds strength, endurance, posture, and durability with lower joint stress.

For many adults, rucking is more sustainable long-term.

Hiking is walking on trails, usually with a light pack.
Rucking is walking with intentional weight to build strength.
Trekking is long-distance, often multi-day hiking with larger gear packs.

Rucking is about the load. That’s the difference.

Start on paved paths, sidewalks, or the shoulder of a quiet road.

Flat, predictable surfaces let your body adapt to carrying weight without adding unnecessary ankle strain or trip hazards.

Trails and forest terrain are great — but they add instability. When you’re new to rucking, keep it simple.

Build strength first. Add uneven terrain later if you want.

You can walk daily.
But weighted rucking 2–4 times per week is enough for most people.

Recovery builds strength.