What comes to your mind when the word rucking is brought up in a conversation? It is a low-intensity exercise that adds weight to your back while walking or hiking.
This exercise has a military origin and the name comes from the word rucksack which is a long-lasting backpack that was purposed to carry heavy loads once done at a good rucking pace.
When you take part in rucking, it is certain that it will help you build your muscles, since the additional weight carried while rucking strengthens your legs, core, shoulders, and back at the best-rucking pace.
This exercise is best since its extra resistance forces your body to work the whole time you ruck, this automatically gets your heart rate up high enough to ensure your body’s entire body receives a good cardio workout without destroying your knees the way other activities do.
Therefore when it comes to a good rucking pace, you should put the following in your mind when considering the best rucking pace for this exercise.
A good pace should be around 11-15 minutes per mile
Therefore when you indulge in rucking and you fall in any range within 11 to 15 minutes, it’s only fair to tap your back since you will be operating in a safe range and it is an indicator that you are doing perfectly well.
You should never forget that it’s not all about the pace but rather your volume, if you have a great pace but you are only going a short distance, then it means you are missing out on the best benefit of rucking exercise.
A good rucking pace should depend on your goals
If you are new to rucking, it is advisable to start with a moderate pace, this will enable you to adjust to this activity gradually without straining your body.
Once you become comfortable you can increase your speed while at the same time allowing your entire body to get used to the movement.
If you have been practicing rucking for some time, your body is fit enough to maintain a high pace while training.
It also enables you to improve your skill in rucking when you do it at a high pace while training.
A good pace should be determined by the kind of event
If you are training for an obstacle race, moderate or hard pace will be the best choice for your body.
Such intense exercise will enable you to prepare your body and mind for obstacles such as hills and climbs. It will enable you to climb with ease since your mind has been prepared for such circumstances.
On the other hand, if you are training for a long-distance race, then walking will be a good place to start with.
This is because It will enable you to cover ruck a long distance while rucking without getting tired.
You can train at a low pace or a faster pace once you consider what type of terrain you will have to encounter during the event.
The pace you choose should depend on your personal experience with rucking
When choosing the pace, you should pay attention to the type of conditioning level your body has.
This will help you pace and enjoy the activity. Understanding your body is a very important aspect that should not be ignored since it enables avoid putting your health in danger.
A good rucking pace should be what is comfortable for you
This is more applicable if you are going on a flat or a slightly shifting elevation, ensure that you go at a pace that is manageable, the kind that allows you to get the distance in without making you feel too burnt out.
You should not forget that comfortability in these particular circumstances is determined by how many times a week you plan on rucking.
Once you settle on the number, it is much easier to know if the pace you are using is good or ought to plan to improve your pace.
Once you decide that improving your pace is the way to go, ensure that you put more time and more miles gradually just to enable your body to cope with the new routine.
In the beginning, the pace should not be a priority but rather the miles you cover every time you go to exercise.
This enables you to focus on the distance you are able to cover while rucking.
Later on, you will realize that once your body is capable of covering 3 to 4 miles, your pace will just automatically increase the more often your ruck.
From the above text, it is evident that a good rucking pace is determined by a number of factors which include the volume, and the goals that you have set.
Type of terrain that you encounter during a certain event and most importantly the effort you put in as an individual while rucking.