Author Topic: Rucking experiences? Especially for 50+ folks  (Read 676 times)

pigpen

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Rucking experiences? Especially for 50+ folks
« on: May 31, 2023, 08:22:02 AM »
Does anyone here do any rucking as part of their fitness routing? I'm intrigued by the idea and wanted to see about people's experiences. I'm 52 and already in pretty good shape. I used to run frequently, but I'm looking for something that's slightly more forgiving on the joints.

Does rucking work for you? Has anyone experienced any shoulder or knee issues from doing it?

mcneally

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Re: Rucking experiences? Especially for 50+ folks
« Reply #1 on: May 31, 2023, 01:29:52 PM »
My favorite form of cardio is to throw a 25lb weight in a backpack and walk on the treadmill at a steep incline, or occasionally the stairmaster. I do this primarily because I'm not in good enough shape to run very far and personally I find it easier to get a good workout that way compared to biking or rowing.  I haven't had any knee or shoulder issues but I'm 37. If you start at 25 lbs on a pack without a hip strap, your shoulders will get sore starting out. I wouldn't recommend using more than 25 lbs without a hip strap.

oldladystache

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Re: Rucking experiences? Especially for 50+ folks
« Reply #2 on: May 31, 2023, 02:38:53 PM »
A few months ago I put 15 pounds in a backpack and went on my daily 12 minute hike across the street to the amphitheater and up the steps to the top and back down the ramp. I take my 8 pound dumbbells and work them as I go.

After a little over a week my back and shoulders were complaining so I put away the backpack. With a good pack it would probably have worked better.

I'm 78.

pigpen

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Re: Rucking experiences? Especially for 50+ folks
« Reply #3 on: May 31, 2023, 05:35:41 PM »
A few months ago I put 15 pounds in a backpack and went on my daily 12 minute hike across the street to the amphitheater and up the steps to the top and back down the ramp. I take my 8 pound dumbbells and work them as I go.

After a little over a week my back and shoulders were complaining so I put away the backpack. With a good pack it would probably have worked better.

I'm 78.

Thanks. I found a vest online that's designed specifically for rucking, so hopefully it would be at least a little better balanced than adding weight to a backpack.

LightStache

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Re: Rucking experiences? Especially for 50+ folks
« Reply #4 on: June 01, 2023, 01:55:00 AM »
Yep, I do it to train for backcountry hiking trips. I have a couple different packs with hip belts. I just throw water containers in there, maybe 3-5 gallons for 27 - 45 lbs. Doesn't do much walking on flat terrain, but throw in an incline and it makes my heart rate climb. There's no impact to shoulders because it rests rest on my traps/supraclavicular, so it doesn't engage shoulder joints or muscles. It's much gentler on my knees than running, but I probably wouldn't do it while recovering from a knee injury (right now I'm nursing patellar tendonitis).

FLBiker

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Re: Rucking experiences? Especially for 50+ folks
« Reply #5 on: June 01, 2023, 01:49:47 PM »
I'm 46.  I haven't spent any money on gear, but I've been rucking for a year or so.  I typically put ~25 pounds in a back pack and go for a hike.  My preferred method of weight carrying is a couple of ziplocks full of sand in the laptop sleeve of a backpack, with the backpack cinched up pretty tight (chest strap, waist strap).

When I started, I had some ankle issues.  That being said, I think that had more to do with poor walking (I overpronate) and a failure to stretch.  I went to PT a couple of times and got some exercises, took a break from rucking for a month or two, and I've been good since.

I like it because it's something I can do outside, and I was taking a break from running (starting to ease back in, though).  It's also a nice way to get some more exercise on a casual hike w/ my wife and daughter.  I'm a fan!