Rucking: Here's what walking with a weighted backpack can do for you

Heard about rucking yet? This new fitness trend involves walking with a weighted pack on your back and comes from US military recruits having to carry weighted rucksacks ("rucking" or "ruck marching") during boot camp to prepare them for carrying heavy loads over long distances for a long time.

It's like hiking in the countryside or mountains with a heavy backpack, only in an urban setting. Jogging with weights is sometimes called rucking as well, says Andreas Barz, a sport scientist at the BSA School for Health Management in Saarbrücken, Germany.

"Rucking is an interesting workout for anyone looking for an alternative to jogging and not wanting to simply go for walks," he says.

The workout effect is greater than that from a mere walk, but not nearly as strenuous as running and easier on the musculoskeletal system. You can easily adapt it to your fitness level, Barz says. For a tougher workout, you can walk uphill, add weight to your backpack, or increase the distance or duration.

Rucking boosts what sport scientists call basic endurance, which is fundamental to any kind of sporting prowess. And if you take it up a notch, it can even help you to lose weight.

"The caloric expenditure per hour of rucking can be more than double that of walking on level ground without added weight," Barz says, adding that rucking on uneven terrain also improves coordination and surefootedness.

"If you can walk problem-free, you can try rucking," he says. You don't need any special equipment - the backpack you probably have at home suffices.

For your spine's sake though, you should follow a few rules when loading your backpack or rucksack with weights or heavy items. The added weight should be close to your back and not shift around. Barz recommends starting with five to 10 kilograms and gradually adding more.

If you'd like to jog with weights, he advises caution at first. "The added weight significantly increases the braking force directed into your legs and puts far more stress on your musculoskeletal system," notes Barz, warning you risk overstraining or injuring yourself if you're not careful.

He says you should do it only if you're an experienced jogger. And you should keep the distances short, the weight low and listen closely to your body in the beginning. It's also a good idea to use a backpack with a hip belt to secure the weight firmly to your body.