Rucking Backpacks

All about Rucking and the ZEUZ Rucking Backpack

Rucking – walking with a weighted backpack, often referred to as a rucking backpack – has grown into a global fitness phenomenon in recent years. Originally, rucking originated from military training, where carrying heavy backpacks is part of the daily routine. Today, rucking is gaining enormous popularity among both athletes and beginner walkers who want to improve their fitness, strength, and endurance in a functional and accessible way. With a rucking backpack, you can train wherever and whenever you want. 

What is a Rucking Backpack?

A rucking backpack is a special, sturdy backpack designed to comfortably carry extra weight on your back while walking or training. Unlike a regular backpack, a rucking backpack is made of durable materials, equipped with extra reinforcement, padded shoulder straps, and adjustable hip belts for optimal carrying comfort. The ZEUZ Rucking Backpack features the MOLLE system (Modular Lightweight Load-carrying Equipment) with internal compartments specifically designed for the stable placement of weight plates. The concept of rucking is simple: you fill the rucking backpack with weight and go walking, jogging, or even running. Combining strength and cardio exercises in one workout is unique to rucking, which is why it is often chosen by people who want an efficient full-body workout. 

Rucking Backpack versus Regular Backpack: The Importance of the Right Choice

A normal backpack is not the same as a rucking backpack. A regular backpack is usually intended for light daily use and does not have the structural support to carry heavy weights stably, safely, and comfortably. Compared to a standard backpack, a rucking backpack offers advantages such as: 

• Better carrying comfort: Padded shoulder straps and a sturdy hip belt reduce pressure points and optimally distribute the weight over your body. 
• Improved weight distribution: Special compartments and internal straps prevent the weight from shifting during movement, reducing the risk of injury. 
• Extra durability: Rucking backpacks are generally made from military or industrial materials, such as Cordura nylon, making them resistant to intensive use and weather conditions. 
• Optimized fit: Adjustable straps and back panels allow the bag to adapt to different body types, keeping the weight close to the body.

What is rucking good for?

The benefits of rucking are numerous and make it one of the most versatile forms of training available. A selection of the proven effectiveness of rucking with a rucking backpack: 

• Strength and muscle building: Carrying extra weight trains muscles in the legs, glutes, shoulders, back, and core much more intensively than normal walking.
• Conditioning: With rucking, you increase your heart rate and burn up to three times as many calories as during a regular walk (depending on distance, weight, and body type). 
• Bone density: The extra load stimulates bone growth, which is especially important for older adults to prevent osteoporosis. 
• Improved posture and core stability: The weight of the rucking backpack forces you to maintain an upright posture, which positively influences posture in daily life.
• Mental resilience: By safely and gradually pushing yourself out of your comfort zone, you develop confidence and resilience. 
• Accessible and flexible: Technique is less complex than many other strength trainings, and you determine the location, content, and intensity of your training yourself.

How do I choose the right rucking backpack for beginners?

As a beginner, you want to start rucking injury-free, comfortably, and safely. Therefore, pay attention to: 

• Comfort and fit: Invest in a rucking backpack with padded, adjustable shoulder straps and a breathable, pre-shaped back panel. A hip belt helps distribute the weight to the hips, relieving the back. 
• Sturdiness and material: Choose a bag made of at least 500-1000 denier Cordura nylon or other tear-resistant, water-repellent material. Your backpack will be used intensively and must withstand rough use.
• Sufficient weight capacity: For beginners, it is ideal to buy a rucking backpack that can easily handle 10-20 kg, so you can build up according to your own level. 
• Internal compartments and layout: Special sleeves or compartments for weight plates keep the weight stable and close to the body. Multiple inner compartments keep other items (such as keys, phone, water) organized. 

What should I pay attention to when buying a rucking backpack?

The choice of the right rucking backpack depends on your wishes and intensity. When purchasing, pay attention to the following points: 

1. Weight capacity: The bag must be able to carry at least 10 to 30 kg depending on your level and training goals. 
2. Weight distribution: The weight should be high in the rucking backpack (between the shoulder blades) and not be able to shift. Extra Velcro, tightening straps, or compartments are indispensable. 
3. Adjustability: Shoulder straps, chest strap, and hip belt must be easy to adjust so that the rucking backpack fits well, regardless of your build or clothing layers. 
4. Material: Durable, water-resistant, and tear-resistant fabric is essential for intensive outdoor use. Cordura nylon is the gold standard. 
5. Extra features: MOLLE systems (attachment loops), reflective details for safety, a separate compartment for a camelbak/water reservoir, and robust zippers increase ease of use. 
6. Maintenance: Choose a bag that is easy to clean and resistant to frequent washing, dirt, and moisture. 
7. Price-quality ratio: The ZEUZ Rucking Backpack costs €149.50. It is better to invest well once than multiple times cheaply.

How do you start rucking?

Starting rucking does not have to be complicated, provided you prepare well: 

1. Start with light weight: Begin with 10-20% of your body weight. Training heavier increases the risk of injury without direct added value for beginners. 
2. Use a real rucking backpack: If you want to ruck regularly, invest in a model designed for that purpose. 
3. Pack weight stably: Start with 5-10 kg and make sure the weight is firmly secured in the backpack. 
4. Short distances and slow pace: Initially choose distances of 2-4 km and walk in 30-45 minutes. Build up per session. 
5. Watch your posture: Shoulders back, core engaged, calm breathing. Avoid leaning forward. 
6. Shoes and socks: Good walking shoes or trail runners are essential. Choose thick, seamless socks to prevent blisters. 
7. Hydration: Especially for longer hikes or warm weather, bring enough water. 
8. Recovery: Give yourself time to recover between training days, especially with muscle soreness or stiffness.

The benefits of training with a rucking backpack

• Calorie burning: Rucking with a rucking backpack burns up to 3 times more calories than walking without extra weight. Those who ruck for 60 minutes with 10 kg burn on average 400-600 kcal (depending on weight, speed, and terrain). 
• Functional strength increase: You lift, walk, and balance with a rucking backpack, making daily activities such as lifting, shopping, and climbing stairs easier. 
• Full-body workout: Hopping, knee lifts, climbing, or even squats with a rucking backpack: your whole body participates. 
• Better posture: Carrying weight forces you to walk upright and keep your shoulders back, which can reduce back and neck complaints. 
• Low injury risk: Rucking is "low impact"; the risk of injuries to the knee or ankle is lower than with running. 
• Mental benefits: Fresh air, outdoor training, and small victories contribute to good mental health. 
• Older adults & rucking: For older adults, rucking is safe and effective to maintain muscle strength, balance, and bone density. The risk of falls and fractures demonstrably decreases.

Make rucking your healthy habit

Rucking with a rucking backpack is one of the simplest, most accessible, and versatile training methods available. Whether you want to get fitter, lose weight, or build functional strength: with a good rucking backpack, realistic goals, and smart tips, rucking is suitable for everyone. Start simple, invest in a quality bag, build up gradually, and discover the benefits for body, mind, and motivation – step by step!