A lot of people have treadmills in their homes. They are a great piece of equipment for running or walking, but did you know that you can also use them for rucking? Rucking is a great way to get in shape and improve your cardiovascular health.
This blog post will discuss what rucking is and how much weight you should be using. We will also provide an example workout that you can do at home! Let’s dive in!
What is Rucking?
Rucking is a great way to get in shape. It is a form of cardio that involves walking or running with a weighted backpack. The weight can be anything from sandbags to dumbbells.
Rucking is a great way to mix up your treadmill workouts. Plus, it can help you get in shape for the hiking season, especially if you’re hauling around overnight camping gear or a small child. Certain people training to be in the Army or employed as a firefighter may also utilize this training technique.
How Much Weight Should I Use?
Start with a lighter weight (around 10% of your body weight) if you are new to rucking. You can gradually increase the amount of weight as you get stronger. A backpack weighs 20-30% of your body weight if you can tolerate it.
If you weigh 200 pounds and are new to rucking, you will start with approximately 20 lbs and then progress to 60 lbs from there.
A Sample Treadmill Rucking Workout
Here is an example workout that you can do at home:
- Warm-up: Start by walking on the treadmill at a comfortable pace for five minutes.
- Ruck: After you are warmed up, increase the treadmill’s speed to a moderate pace and begin walking with your backpack. Increase your incline by 1% every 1 to 3 minutes until you’ve reached a difficult but maintainable level. Continue to ruck for 20-30 minutes total.
- Cooldown: Once you are done rucking, decrease the treadmill’s speed and walk for five minutes to cool down.
Alternatively, you can start rucking at a higher incline (up to 10% if tolerated) and gradually reduce it over time. There is no wrong way to do it as long as you get your heart rate up and muscles burning (particularly the calves, hamstrings, and butt).
Other Things to Consider When Treadmill Rucking
When rucking on the treadmill, ensure your backpack is secure and does not fall off. Second, be aware of your surroundings and don’t ruck too close to the edge of the treadmill. Finally, listen to your body. If you start feeling pain, stop and rest.
Additionally, here are some features to keep in mind when choosing a backpack for rucking:
- A comfortable fit is critical. The backpack should not be too tight or too loose.
- Padded shoulder straps will help distribute the weight evenly and make it more comfortable to wear.
- A waist belt can also help distribute the weight and take some of the strain off your shoulders.
- Choose a backpack with different compartments, then place the weight as close (and low) to your body to reduce strain and promote core muscle use.
Ruck On
Rucking is a great way to mix up your gym or home treadmill workouts and get in shape. Be sure to start slowly and gradually increase the amount of weight as you get stronger. Have fun, stay safe, and happy rucking!
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