What are the benefits of rucking?

Rucking, the practice of walking or hiking while carrying weight, offers several benefits:

1. Cardiovascular workout without excessive impact: Unlike running, rucking provides a cardio workout without significant impact on the knees, making it a preferable option for those concerned about joint health. Tim Ferriss notes that this was a compelling reason for him to start rucking, particularly as a former cross-country runner who had to give up running due to knee issues. He highlights how rucking fulfills the desire to get a good cardiovascular workout while avoiding high-impact stress on the joints 1.

2. Boost to muscular endurance and strength: The added weight during rucking increases muscular endurance, especially when navigating challenging terrains like hills, as experienced by Tim Ferriss. Rucking up and down hills not only pushes Cardiorespiratory limits but also engages muscular systems extensively, particularly through eccentric (muscle lengthening) movements which are crucial for controlled deceleration 1.

These direct benefits of rucking, as experienced by individuals such as Tim Ferriss, indicate its efficacy as an exercise method that provides intense workouts while mitigating the risk of joint damage seen in other high-impact activities like running.