Rucking, which involves walking with a weighted backpack, is typically viewed as a strength and endurance workout. However, when done at a lower intensity, rucking can also serve as an effective form of active recovery between more intense training sessions. Active recovery helps reduce muscle soreness, promotes blood flow, and enhances recovery without putting excessive strain on the body. In this article, we’ll explore how rucking can be used as a tool for active recovery and how to incorporate it into your routine.
Why Active Recovery is Important
Active recovery refers to engaging in low-intensity exercise following intense workouts to aid recovery. This form of recovery helps improve circulation, reduces muscle stiffness, and prevents the build-up of lactic acid, which can cause soreness.
- Promotes Blood Flow: Light exercise during active recovery increases blood circulation, which helps deliver nutrients to fatigued muscles and accelerates healing.
- Reduces Muscle Soreness: Gentle movement helps clear out waste products like lactic acid, which can build up in the muscles after intense exercise, causing soreness.
- Prevents Stiffness: Staying active between workouts helps maintain joint mobility and flexibility, preventing stiffness from setting in.
How Rucking Supports Active Recovery
Rucking at a low intensity offers a great way to stay active while allowing your muscles to recover from more strenuous workouts. Here’s how rucking benefits active recovery:
1. Low Impact on Joints
Unlike running or other high-impact exercises, rucking is a low-impact activity that is easier on your joints. This makes it an ideal option for active recovery, as it allows your muscles to move without adding excessive strain on your knees, hips, or ankles.
- Tip: Keep your ruck at a light weight (10-15% of your body weight) to maintain the low-impact nature of the exercise.
2. Engages Multiple Muscle Groups
Rucking involves many muscle groups, including your legs, core, back, and shoulders. By engaging these muscles at a low intensity, you promote blood flow and prevent stiffness without causing additional fatigue.
- Tip: Focus on using proper form and posture during your recovery rucks to engage your core and back muscles for optimal benefit.
3. Improves Circulation and Flexibility
The steady, rhythmic motion of rucking helps stimulate blood flow to fatigued muscles, providing them with the oxygen and nutrients they need to recover. This enhanced circulation also aids in the removal of waste products, such as lactic acid, reducing muscle soreness.
- Tip: Choose a relaxed pace during your recovery ruck to maintain steady circulation without overtaxing your body.
4. Provides Mental Recovery
Active recovery isn’t just about your muscles—it’s also an opportunity to recharge mentally. Rucking, especially outdoors, can serve as a mental reset, helping to reduce stress and clear your mind after intense training sessions.
- Tip: Use your active recovery ruck as a time to disconnect from daily stressors. Focus on your breathing, surroundings, and the gentle rhythm of your steps.
How to Incorporate Rucking into Your Recovery Routine
To get the most out of rucking as an active recovery tool, it’s important to structure your rucking sessions properly. Here’s how to incorporate recovery rucks into your workout schedule:
1. Use Light Weight
For recovery rucks, it’s crucial to keep the weight light—around 10-15% of your body weight. This prevents unnecessary strain on your muscles while still providing the benefits of light resistance. The goal is to stay active without fatiguing your body further.
- Tip: If you normally ruck with 20-30% of your body weight, drop the load significantly for your active recovery rucks. A 150-pound person should aim for 15-20 pounds during recovery sessions.
2. Keep the Distance Short
Your active recovery ruck should be shorter in distance than your regular rucking sessions. Aim for 1-3 miles at a slow to moderate pace. The goal is to stay active, not to push your endurance limits.
- Tip: If you’re used to rucking 5+ miles, scale back to 1-2 miles for your active recovery sessions to give your body the rest it needs.
3. Maintain a Relaxed Pace
Your recovery ruck should be done at a relaxed pace that allows you to focus on deep breathing and proper form. This helps promote relaxation and mental clarity while ensuring that your muscles get the light movement they need for recovery.
- Tip: Walk at a pace that allows you to carry on a conversation without getting out of breath. This will ensure that your recovery ruck is low-intensity and restorative.
4. Focus on Gentle Terrain
Choose a flat or mildly hilly terrain for your recovery rucks. Avoid challenging trails or steep inclines, as these can put more strain on your muscles and joints, counteracting the purpose of active recovery.
- Tip: Parks, sidewalks, and light trails are great options for recovery rucks. Keep the terrain gentle to allow for an easier, more relaxed experience.
5. Include Stretching After Your Ruck
To enhance your recovery even further, incorporate light stretching at the end of your ruck. Focus on stretching the major muscle groups you’ve worked, including your legs, back, and shoulders. This will help prevent stiffness and improve flexibility.
- Example Stretches:
- Hamstring Stretch: Sit on the ground with your legs extended, and reach forward to touch your toes. Hold for 20-30 seconds.
- Quadriceps Stretch: Stand and grab one foot behind you, pulling it toward your glutes. Hold for 20-30 seconds on each leg.
- Shoulder Stretch: Extend one arm across your chest and gently pull it with your opposite hand. Hold for 20-30 seconds on each arm.
When to Use Rucking for Active Recovery
Rucking can be used as active recovery between intense workouts, such as weightlifting sessions, running, or high-intensity interval training (HIIT). Here are some examples of when to incorporate rucking into your routine:
1. Between Strength Workouts
If you’ve just completed an intense weightlifting session, rucking the following day can help your muscles recover while still keeping you active. The gentle movement helps reduce muscle soreness and keeps your joints mobile.
- Tip: Ruck with light weight and focus on maintaining good posture to engage your core and back muscles while allowing your legs to recover from the strain of lifting.
2. After High-Intensity Workouts
Following a strenuous workout like HIIT or sprint training, rucking can help flush out metabolic waste and prevent stiffness. A recovery ruck will get your blood flowing without adding more strain to your already fatigued muscles.
- Tip: Keep your ruck short and easy, focusing on steady breathing and gentle movement to help your body recover.
3. On Rest Days
Even on days when you’re not training intensely, staying active with a recovery ruck can help improve circulation and prevent stiffness from setting in. This is especially beneficial if you have a desk job or spend a lot of time sitting throughout the day.
- Tip: Go for a short recovery ruck on your rest days to stay active and keep your muscles loose, ensuring you’re ready for your next workout.
Conclusion
Rucking is not just for intense workouts—it can also be a valuable tool for active recovery between training sessions. By keeping the weight light, the distance short, and the pace relaxed, you can use rucking to promote muscle recovery, reduce soreness, and stay mentally refreshed. Incorporating recovery rucks into your routine will help you stay active while giving your body the rest it needs to perform at its best in your more intense workouts.