|
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Ravi
Another runner friend of mine used “rucking” as a way to get in shape for this summer (his first multi day backpacking trip in the High Sierra). IIRC, he even jogged a bit with a 25 lb pack.
Another big fan of Attia here. A great companion for South Asians is?. (Dr. Sinha is also my “lifestyle doctor”, I am lucky enough to be able to work with him).
--
Anand Kumar?Sankaran
http://www.anands.net
toggle quoted message
Show quoted text
On Nov 1, 2024, at 7:25?AM, ravi_jmt2013 via groups.io <ravi@...> wrote:
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Good morning, Ravi, Anand,
I used to be a frequent contributor here, but I've been lurking the past few years and doing very little backpacking (retirement, grandsons, trying to get my health right), but these two posts have drug me back into the forum. Three quick things:
~ My wife and I are also fully committed to all things Attia. We started with the book, then the podcasts, and even enrolled into "Early." I know it sounds like a cliche, but it has changed our lives. I could make a convincing case that we are both ten years younger than we were a decade ago. We can't recommend it enough.
~ I absolutely LOVE my GoRuck. I have a Rucker 25L and a 30# plate; I use it several times a week and even more when I travel (without the plate — I find something else heavy to put in). It is just about?the most versatile piece of gear I own — great for cardio, plus it's essentially a kettlebell I can use to enhance bodyweight exercises.
~ Lastly, I have an idea which may or may not be any good (no offense if you two tell me it isn't). Do you think there would be enough interest to start a small group forum (a dozen or so people) centering around Attia/GoRuck/etc? If so, I'd be happy to do the legwork (techwork?) at my end.
As I said, I haven't gotten out into the woods much lately, but I sure have enjoyed reading the posts here. Thanks, everyone! On Fri, Nov 1, 2024 at 7:49?AM Anand Kumar Sankaran via <anand.sankaran= [email protected]> wrote:
Ravi
Another runner friend of mine used “rucking” as a way to get in shape for this summer (his first multi day backpacking trip in the High Sierra). IIRC, he even jogged a bit with a 25 lb pack.
Another big fan of Attia here. A great companion for South Asians is?. (Dr. Sinha is also my “lifestyle doctor”, I am lucky enough to be able to work with him).
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Thanks for the reminder Ravi. I especially feel this as I am of a similiar age and need to try and stay in shape more of the year instead of just hitting the trails in the spring. This maybe more inconspicuous than a bag of dog food in the winter pack, which makes the neighbors stare.?
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Hi Ray,
?
Your JMT thru hike video series is one of the reasons I was inspired to finally thru hike the JMT eleven summers ago! I did increasingly long hikes for several years until 2020 when I found it increasingly difficult to get on trail due to family reasons, so I've been trying to keep healthy in other ways, like Rucking. Great to know that you have a similar setup to mine and that it's been working well for you.
?
It's also good to know that Peter Attia's Early program has been worthwhile for you. I've read his book, followed his podcasts and articles, but stopped short of Early due to cost but maybe I will consider it again the next time they open an enrollment. It helps that I'm almost exactly Attia's age so I can relate to his personal anecdotes and aspire to his level of fitness.?
?
I'm not sure how big the rucking community is -- I think there are a number of GoRuck events and probably websites and communities related to them but I have never really looked into that.?
|
I prepared for the PCT this year by rucking a 30# weighted vest around town, biking and hiking. Overall rucking was a big help in my training. I experienced very little back and shoulder pain while on trail. Improvements that I attributed to rucking. I believe that lower extremity conditioning is best achieved by climbing while carrying weight. Weight carried should be gradually increased over time. Joints and tendons are benefited as well as muscles. I wish I had done more of this type of training. High miliage days with significant climbing resulted connective and soft tissue injuries which I have never had in the past.
|
I have a 50-pound child who thinks he cannot walk more than one city block. That's how I ruck.
|
Ray, is the Rucker a good fit for your wife too???
Good morning, Ravi, Anand,
I used to be a frequent contributor here, but I've been lurking the past few years and doing very little backpacking (retirement, grandsons, trying to get my health right), but these two posts have drug me back into the forum. Three quick things:
~ My wife and I are also fully committed to all things Attia. We started with the book, then the podcasts, and even enrolled into "Early." I know it sounds like a cliche, but it has changed our lives. I could make a convincing case that we are both ten years younger than we were a decade ago. We can't recommend it enough.
~ I absolutely LOVE my GoRuck. I have a Rucker 25L and a 30# plate; I use it several times a week and even more when I travel (without the plate — I find something else heavy to put in). It is just about?the most versatile piece of gear I own — great for cardio, plus it's essentially a kettlebell I can use to enhance bodyweight exercises.
~ Lastly, I have an idea which may or may not be any good (no offense if you two tell me it isn't). Do you think there would be enough interest to start a small group forum (a dozen or so people) centering around Attia/GoRuck/etc? If so, I'd be happy to do the legwork (techwork?) at my end.
As I said, I haven't gotten out into the woods much lately, but I sure have enjoyed reading the posts here. Thanks, everyone! On Fri, Nov 1, 2024 at 7:49?AM Anand Kumar Sankaran via <anand.sankaran= [email protected]> wrote:
Ravi
Another runner friend of mine used “rucking” as a way to get in shape for this summer (his first multi day backpacking trip in the High Sierra). IIRC, he even jogged a bit with a 25 lb pack.
Another big fan of Attia here. A great companion for South Asians is?. (Dr. Sinha is also my “lifestyle doctor”, I am lucky enough to be able to work with him).
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Absolutely! She has a purple, pinkish one with a ten pound plate. I’d send a picture but we are traveling right now.
toggle quoted message
Show quoted text
On Nov 3, 2024, at 09:45, Nancy via groups.io <jnmauge@...> wrote:
?
Ray, is the Rucker a good fit for your wife too???
Good morning, Ravi, Anand,
I used to be a frequent contributor here, but I've been lurking the past few years and doing very little backpacking (retirement, grandsons, trying to get my health right), but these two posts have drug me back into the forum. Three quick things:
~ My wife and I are also fully committed to all things Attia. We started with the book, then the podcasts, and even enrolled into "Early." I know it sounds like a cliche, but it has changed our lives. I could make a convincing case that we are both ten years younger than we were a decade ago. We can't recommend it enough.
~ I absolutely LOVE my GoRuck. I have a Rucker 25L and a 30# plate; I use it several times a week and even more when I travel (without the plate — I find something else heavy to put in). It is just about?the most versatile piece of gear I own — great for cardio, plus it's essentially a kettlebell I can use to enhance bodyweight exercises.
~ Lastly, I have an idea which may or may not be any good (no offense if you two tell me it isn't). Do you think there would be enough interest to start a small group forum (a dozen or so people) centering around Attia/GoRuck/etc? If so, I'd be happy to do the legwork (techwork?) at my end.
As I said, I haven't gotten out into the woods much lately, but I sure have enjoyed reading the posts here. Thanks, everyone! On Fri, Nov 1, 2024 at 7:49?AM Anand Kumar Sankaran via <anand.sankaran= [email protected]> wrote: Ravi
Another runner friend of mine used “rucking” as a way to get in shape for this summer (his first multi day backpacking trip in the High Sierra). IIRC, he even jogged a bit with a 25 lb pack.
Another big fan of Attia here. A great companion for South Asians is?. (Dr. Sinha is also my “lifestyle doctor”, I am lucky enough to be able to work with him).
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
We just checked and she got the Rucker 4.0, 15 L, Baton Rouge and coyote Brown. Hope this helps!
toggle quoted message
Show quoted text
On Nov 3, 2024, at 09:45, Nancy via groups.io <jnmauge@...> wrote:
?
Ray, is the Rucker a good fit for your wife too???
Good morning, Ravi, Anand,
I used to be a frequent contributor here, but I've been lurking the past few years and doing very little backpacking (retirement, grandsons, trying to get my health right), but these two posts have drug me back into the forum. Three quick things:
~ My wife and I are also fully committed to all things Attia. We started with the book, then the podcasts, and even enrolled into "Early." I know it sounds like a cliche, but it has changed our lives. I could make a convincing case that we are both ten years younger than we were a decade ago. We can't recommend it enough.
~ I absolutely LOVE my GoRuck. I have a Rucker 25L and a 30# plate; I use it several times a week and even more when I travel (without the plate — I find something else heavy to put in). It is just about?the most versatile piece of gear I own — great for cardio, plus it's essentially a kettlebell I can use to enhance bodyweight exercises.
~ Lastly, I have an idea which may or may not be any good (no offense if you two tell me it isn't). Do you think there would be enough interest to start a small group forum (a dozen or so people) centering around Attia/GoRuck/etc? If so, I'd be happy to do the legwork (techwork?) at my end.
As I said, I haven't gotten out into the woods much lately, but I sure have enjoyed reading the posts here. Thanks, everyone! On Fri, Nov 1, 2024 at 7:49?AM Anand Kumar Sankaran via <anand.sankaran= [email protected]> wrote: Ravi
Another runner friend of mine used “rucking” as a way to get in shape for this summer (his first multi day backpacking trip in the High Sierra). IIRC, he even jogged a bit with a 25 lb pack.
Another big fan of Attia here. A great companion for South Asians is?. (Dr. Sinha is also my “lifestyle doctor”, I am lucky enough to be able to work with him).
About three months ago, I got into "rucking" which is just walking with a weighted backpack. There are a lot of setups, but GoRuck is probably the most well known. I heard about rucking from Peter Attia's podcasts (which I highly recommend). What's great about rucking, in the context of backpacking, is that one can stay in shape for carrying loads with a small form factor pack, rather than loading up a regular backpacking setup. Rucking involves carrying the load higher on the back than in backpacking, and most people don't use a waist belt (I don't use one). I have found it a great form of exercise to walk with about 20-25% of my body weight, which is about 35-40 pounds, far more than I ever carry for backpacking. This makes my typical backpacking load in my ULA packs seem luxurious in comparison. Anyway, I haven't been able to get out much on trails for several years and this is a way to stay in shape in the city in a non-conspicuous way, compared to walking around with a backpacking setup. As we are now in the "off season" for the JMT, I thought I'd post as an idea for others looking to stay in shape. I also run about 200 miles/month and do weight training, but neither of those activities alone is sufficient prep for backpacking. At age 51, I am increasingly aware of the limited number of summers I have left to enjoy the high Sierra in relatively vigorous health and I think this rucking habit might buy me a few years into my 70s (hopefully) and maybe I have another good 25 years left to enjoy backpacking (crossing fingers, knock on wood).
|
Just curious: What's wrong with carrying a weighted backpack for training? It seems that doing so kills two birds with one stone (NOT THAT I GO AROUND KILLING BIRDS).?
Doesn't carrying the backpack one plans to use for the actual hike get the body used to the weight and the feel of it??
And really, who cares what people think if they see you walking with the pack down the main street in broad daylight? Maybe they'll think you are homeless and throw you a few coins - whilst telling you to keep moving. ;-)
Ken.
|
Highly recommended for upper body and core fitness. ?I rucked a 30 pound weighted vest prior to my 2024 PCT hike. ?I also trained by swimming. ?I had zero shoulder and low back pain as well as improved balance during my hike. ? For leg training consider: stairs, hiking, step ups etc. ?+\- weight depending on your fitness level. ?Good luck
toggle quoted message
Show quoted text
On Feb 9, 2025, at 2:00?PM, kenjessett via groups.io <kenjessett@...> wrote:
? Just curious: What's wrong with carrying a weighted backpack for training? It seems that doing so kills two birds with one stone (NOT THAT I GO AROUND KILLING BIRDS).?
Doesn't carrying the backpack one plans to use for the actual hike get the body used to the weight and the feel of it??
And really, who cares what people think if they see you walking with the pack down the main street in broad daylight? Maybe they'll think you are homeless and throw you a few coins - whilst telling you to keep moving. ;-)
Ken.
|
I cycle a lot - 100 - 150 miles a week - so the lower extremities are taken care of, but my issue - and caused an early bailout to Mammoth Lakes on a previous trip - is either sciatica or pinched vertebra nerve in the lumber region. Perhaps I should wear a corset.
Ken.
|
I've been carrying a 25 lb backpack up my local steepest trails for several years as my training for JMT, TMB, etc.
I cycle a lot - 100 - 150 miles a week - so the lower extremities are taken care of, but my issue - and caused an early bailout to Mammoth Lakes on a previous trip - is either sciatica or pinched vertebra nerve in the lumber region. Perhaps I should wear a corset.
Ken.
|
There’s nothing at all wrong with training using the same backpack used for backpacking under the load expected on typical trips, but it can be more convenient to use something like the Go Ruck setup. To keep a backpacking pack, like my ULA Circuit, always ready for use with appropriate weight would require either keeping my normal gear in the pack, or using some sort of substitute, which would alter the way it carries. ?Definitely possible but not as easy as just grabbing my GoRuck.
?
The form factor of the GoRuck is also much smaller and less odd looking when walking around the city, which is a consideration for some people. Unless someone knows what the pack is, they have no idea of the weight. The Go Ruck is purpose built for properly carrying weight in a compact form. You could not just put a 30 pound plate in a ULA Circuit and have it carry well. ?
?
Anyway, it boils down to personal preference, convenience, and appearance. And I think I walk under load a lot more because I have it. For example, after a big pre Super Bowl meal yesterday, I decided on the spur of the moment to grab my GoRuck and walk for four miles before kickoff. I know I wouldn’t have done that with my circuit because it would not have even been with me. I carry the GoRuck almost every day as a regular backpack in the colder months when I won’t sweat much while wearing it.
|
Cycling is not walking.
Specificity in training is the key to minimizing sport specific injuries.
The little balance muscles get exercised on uneven trails. When small muscles tire out, joints , tendons, ligaments take a pounding.
I’m a fan of “go slow to go smooth, go smooth to go far “.
Corollaries are:
Hard day, soft day.
Many overuse injuries are under recovery injuries.
Hydration helps prevent joint injuries (and the spine is a joint).
Just a few thoughts….
Still wondering why I wander......
--
still on the wonder wander............
|
Engaging in a wide range of sports and exercise endevours is far more preferable to a body than a singular pursuit.
On Mon, Feb 10, 2025 at 10:34?AM MORI COSTANTINO via <mcostantino= [email protected]> wrote: Cycling is not walking.
?Specificity in training is the key to minimizing sport specific injuries.
The little balance muscles get exercised on uneven trails. When small muscles tire out, joints , tendons, ligaments take a pounding.
I’m a fan of “go slow to go smooth, go smooth to go far “.
Corollaries are:
Hard day, soft day.
Many overuse injuries are under recovery injuries.
Hydration helps prevent joint injuries (and the spine is a joint).
Just a few thoughts….
Still wondering why I wander......
--
still on the wonder wander............
|
I totally agree on the value of rucking. I have a Wild Gym ruck and wear it every day while walking my dog 2 or 3 or 4 miles. I am a 68 year old female so I am in the "use it or lose it" stage of life.
I had been walking the dog daily for years since I retired, but adding the ruck pack last May has made all the difference. The nice thing about a ruck pack is how easy it is to gradually ramp up the weight by doing a varied mix of weight plates. I have a 5,a 10,and a 20 lb. weight plate. I started with 15 lbs, moved up to 20 after a few months, moved up to 25 at New Years, and plan to be up to 35 by May. That will equal the weight of my backpack's summer setup.
One way I know it is helping is when I go on a dayhike with my dayhike setup, which is 15-20 pounds, and I can do a ten mile dayhike with no issues.
|
When I am in my backpack preparation mode and wear my pack on the local hike and bike trail, I use bags of rice to simulate my expected pack weight.
In any case, I am no longer in the pack it all in mode and now strive to go as light as possible. Years of carrying out food after a trip has taught me that I really do not need that much food. My goal now for a ten day hike is 15lbs total pack weight.
For a ten day cycling trip I have a saddle bag and bar bag and that is it.
I see people on this forum love to quote aphorisms; so: Go Light. Go far.
|
This is an excelllent point. Its very good advice to start slowly and allow for recovery. Many people (myself included) experience overuse injuries on trail. Hiking is really the best training to reduce joint and tendon type injuries. Excellent cardio fitness from non impact training could lead to starting too fast and result in injury. This is exactly what happened to me last year after lots of biking, swimming and rucking on streets and sidewalks, but less on trail training.
toggle quoted message
Show quoted text
On Feb 10, 2025, at 8:34?AM, MORI COSTANTINO via groups.io <mcostantino@...> wrote:
?Cycling is not walking.
Specificity in training is the key to minimizing sport specific injuries.
The little balance muscles get exercised on uneven trails. When small muscles tire out, joints , tendons, ligaments take a pounding.
I’m a fan of “go slow to go smooth, go smooth to go far “.
Corollaries are:
Hard day, soft day.
Many overuse injuries are under recovery injuries.
Hydration helps prevent joint injuries (and the spine is a joint).
Just a few thoughts….
Still wondering why I wander......
--
still on the wonder wander............
|
ravi_jmt2013
Ray Rippel