Rucking, the simple yet effective act of walking with a weighted backpack, has a rich history rooted in military training and survival. Over the years, this functional movement has evolved into a global fitness trend, inspiring endurance events, challenges, and community-driven competitions that attract fitness enthusiasts worldwide. From its utilitarian beginnings to its modern-day popularity, Brent Yee Suen explains that rucking has proven itself as both a physical and mental challenge with broad appeal across all fitness levels.
The Military Origins of Rucking
Rucking traces its origins back to military practices where soldiers were required to carry heavy packs filled with gear, ammunition, and supplies across long distances. Known as a “ruck march” or “forced march,” this practice was designed to build endurance, mental toughness, and combat readiness. Soldiers needed to travel efficiently under heavy loads while maintaining their focus and stamina in challenging environments.
Military organizations worldwide have long incorporated rucking into their training regimens, as it simulates real-world scenarios where strength, endurance, and mobility are paramount. For example:
- U.S. Army: Rucking forms a core component of Army training, where soldiers must complete timed marches over specific distances while carrying weighted packs.
- British Armed Forces: The Royal Marines include ruck marches as part of their rigorous commando tests.
- Special Operations Units: Elite forces like the Navy SEALs and Green Berets use rucking as a test of physical fitness, mental grit, and teamwork under pressure.
This historical connection to military training gives rucking an edge of authenticity and purpose, which has resonated with civilians seeking fitness challenges rooted in function and tradition.
The Transition to Civilian Fitness
In recent decades, rucking has made its way from military training grounds to mainstream fitness. Unlike other fitness fads that rely on complex movements or expensive equipment, rucking remains accessible, requiring little more than a sturdy backpack, weighted load, and comfortable footwear. Its simplicity and scalability have contributed to its appeal, making it a viable activity for beginners and elite athletes alike.
Several factors have fueled the transition of rucking into a popular fitness trend:
- Functional Fitness Movement: Fitness enthusiasts increasingly value workouts that mimic real-life movements and improve practical strength. Rucking aligns perfectly with this ethos by building endurance, stability, and core strength while being gentle on the joints.
- Community Appeal: Rucking fosters camaraderie and teamwork, whether in group training sessions or organized events. The shared experience of carrying weight across challenging terrain creates a sense of accomplishment and connection.
- Accessibility and Inclusivity: Unlike specialized gym equipment or extreme sports, rucking is adaptable to all fitness levels. Participants can adjust pack weight, distance, and pace to suit their goals.
The Rise of Organized Rucking Events
Rucking events have exploded in popularity, drawing participants from around the world. These events blend endurance, strategy, and teamwork, making them far more than simple walks with weights. Participants push themselves physically and mentally, often enduring long distances and challenging terrains.
1. GORUCK Challenges
One of the most significant contributors to the growth of rucking is GORUCK, a company founded by former Green Beret Jason McCarthy. GORUCK has transformed rucking into a competitive and communal experience by organizing events that mirror military-style training. These challenges include:
- GORUCK Light: A shorter, team-based rucking event focused on camaraderie and fun.
- GORUCK Tough: A 10-12 hour endurance challenge that tests physical strength, mental resilience, and teamwork.
- GORUCK Selection: An elite event modeled after Special Forces training, where participants endure extreme physical and mental demands over 48+ hours.
GORUCK events emphasize teamwork, resilience, and community, fostering a culture of grit and shared accomplishment.
2. Rucking Endurance Races
Endurance races incorporating rucking have also gained traction. Events like Spartan Race and Tough Mudder have introduced weighted components, pushing participants to combine rucking with obstacle courses and running. Standalone rucking races are also emerging, where competitors complete designated distances with heavy packs, often over rugged terrain.
3. Virtual Rucking Challenges
The rise of virtual fitness events has brought rucking to an even wider audience. Virtual rucking challenges allow participants to set goals, track their progress, and compete from anywhere in the world. Organizations provide leaderboards, badges, and social connections to motivate ruckers to push their limits.
The Health and Fitness Benefits of Rucking
Rucking’s growing popularity isn’t just about its military history or community appeal—it also offers substantial health and fitness benefits:
- Cardiovascular Health: Walking with weight elevates the heart rate, improving cardiovascular fitness without the high-impact stress of running.
- Muscle and Core Strength: Rucking engages the back, shoulders, core, and legs, strengthening stabilizing muscles and improving posture.
- Calorie Burn: Rucking burns significantly more calories than regular walking due to the added resistance, making it a great tool for weight loss and endurance training.
- Mental Resilience: Carrying weight over long distances challenges mental toughness and builds a mindset of perseverance.
- Low Injury Risk: Compared to running or high-intensity workouts, rucking is lower impact, reducing the risk of injury while still delivering robust fitness results.
Why Rucking Appeals to Modern Fitness Enthusiasts
The evolution of rucking into a mainstream fitness trend highlights its versatility and broad appeal. For modern fitness enthusiasts, rucking offers:
- A Sense of Purpose: Carrying weight is functional and deeply satisfying, connecting participants to a tradition of strength and endurance.
- Community: Rucking events emphasize teamwork, camaraderie, and shared accomplishment, fostering strong social bonds.
- Scalability: Whether carrying 10 pounds or 50, rucking can be tailored to individual fitness goals.
- Adventure and Exploration: Rucking provides an opportunity to explore nature, conquer trails, and embrace outdoor fitness.
The Future of Rucking Events
From its military roots to its rise as a global fitness phenomenon, rucking has proven itself to be more than a trend. It is a versatile, accessible, and challenging activity that unites people through shared purpose and physical grit. As the fitness world continues to evolve, rucking is positioned to grow even further, inspiring more events, challenges, and communities worldwide.
Whether it’s through GORUCK challenges, endurance races, or virtual events, rucking offers something for everyone—a pathway to strength, resilience, and connection. In an era where fitness often feels complicated and commercialized, rucking stands out as a return to simplicity, purpose, and community, carrying its participants toward a stronger body and mind, one step at a time.