Ruck march
A ruck march is a paced, typically load bearing (march with rucksack), group march which is utilized in endurance training and often associated with military drill and ceremony (DNC) practices.
History
Ruck marching has its roots deeply embedded in military training. Today this includes air force, national guard, army, marine corps, and other branches of most every military in the world.
The history of the ruck march traces back to ancient times, with evidence suggesting that similar forms of training were used by the Roman Army, Macedonian troops, and many other forces thousands of years ago. This military training method involves walking long distances while carrying a weighted backpack, designed to build strength, stamina, and mental toughness. These ancient troops would often traverse hundreds or thousand of miles on foot, the ability to successfully complete a ruck march was tied distinctly to survival.
In modern times, the ruck march has been adopted by various branches of the military worldwide, including the United States Army, British Army, and others. It is often part of basic recruit training and used for fitness tests and special operations selection processes. The ruck march is known by different names in different countries and military branches, such as “forced foot march” in the US Army, “tab” in British Army slang, “yomp” in Royal Marines slang, “stomping” in the Australian Army, and “hump” in the US Marine Corps.
The ruck march is a core skill for infantry and special forces, and it is tested annually in many countries. For example, in the British Army, soldiers must complete an 8-mile Annual Fitness Test carrying 15-25 kg, depending on their arm. Infantry soldiers are also expected to complete advanced tests, such as a 20 km march with 30 kg in 3.5 hours, followed by a similar march with 20 kg the next day.
In the United States Army, ruck marches are part of basic recruit training and are used to earn the Expert Infantryman Badge (EIB). To earn the EIB, candidates must complete a 12-mile ruck march within three hours, carrying a load weighing up to 70 pounds, including a rifle.
Outside of the military, many private civilian and charity organizations utilize ruck marching for purposes like group fitness, team building, fund raising and to raise awareness about issues. Sites like GoRuck.com and that of Operation Iron Ruck promote charity rucking events and groups. Organizations like Patriot Front and the American Blackshirts Movement promote ruck marches as part of their organizations member fitness.
Health benefits
Rucking, or ruck marching, as a test of physical ability and mental stability, offers several health benefits that make it a valuable form of exercise. Here are some key benefits:
- Calorie Burning: Rucking can significantly increase calorie expenditure compared to regular walking. According to the Compendium of Physical Activities, a person can burn about 325 calories in 30 minutes while rucking, compared to 125 calories for a regular walk.
- Joint-Friendly: Unlike high-impact exercises like running, rucking is low-impact, which means it places less stress on the knees and joints. This makes it a suitable option for individuals looking to improve their fitness without risking joint injuries.
- Cardiovascular Health: Rucking improves cardiovascular capacity and endurance. It can help reduce the risk of age-related health conditions such as type 2 diabetes, heart disease, sarcopenia, and osteoporosis.
- Muscle Strengthening: Carrying a weighted backpack during rucking works the lower body and core muscles, enhancing muscular strength and endurance. This can be particularly beneficial for older adults in fighting sarcopenia (muscle wasting associated with aging), osteopenia, and osteoporosis.
- Improved Posture: Rucking helps improve posture by pulling the shoulders back, which can alleviate stress on the shoulders, back, and neck.
- Bone Density: Rucking is a form of low-impact strength training that can increase bone density without the need for traditional weightlifting equipment.
- Mental Health: Being outdoors during rucking can improve mood and reduce stress. Exposure to natural environments has been linked to lower risks of cardiovascular diseases.
- Versatility: Rucking can be adapted to various fitness levels and can be integrated into existing fitness routines, making it a versatile form of exercise.
- Social Benefits: Rucking is an activity that is often done in groups. This group aspect can enhance one's social network, provide motivation and support, all of which can improve adherence to a regular exercise program.
