Cover Rucking is a physical activity that is rapidly gaining popularity (photo: Gabriela Zuliani)
Rucking is a physical activity that is rapidly gaining popularity (photo: Gabriela Zuliani)
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With over 20 million views on TikTok, rucking is fast becoming a go-to activity for those seeking to improve their health, stay in shape, and enjoy the serenity of nature.
Today, more and more people are looking to enhance their fitness and physique through physical pursuits. According to a fitness market report released by Coc Coc in April 2024, over half of respondents shared that they’ve engaged in a variety of general fitness activities from yoga and hiking to cycling, not only to strengthen the body but also to explore the world.
Alongside these familiar options, rucking has emerged as a favourite among global fitness enthusiasts as an engaging activity that suits a range of training levels.
Definition and benefits of rucking
Rucking involves walking or hiking for extended periods while carrying a weighted backpack. Originally a part of military training designed to build physical strength, endurance and resilience, rucking was created to prepare soldiers for demanding conditions.
Much like hiking or mountaineering, rucking boosts physical health and tones various muscle groups, all while offering a front-row seat to nature’s grandeur. According to former soldier and fitness coach Farren Morgan, walking with a moderately weighted pack challenges the body to maintain balance and coordination, which in turn builds strength and stamina. It’s also highly effective for cardiovascular endurance. Beyond that, the act of carrying weight over long distances helps to improve shoulder alignment and walking posture, while also easing chronic back pain.
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The benefits of rucking aren’t just physical. There are mental gains to be found too. As outlined by Verywell Fit, carrying a heavy pack during a hike helps build mental grit and fosters confidence—qualities that can translate into everyday resilience. And because rucking is done outdoors, in close contact with nature, it’s a natural way to lift the mood and clear the mind.
To begin, opt for a backpack that fits well, with padded shoulder straps and a supportive back panel. The pack should distribute weight evenly to avoid injury and strain. If you’re not yet accustomed to carrying weight while walking, start slowly. Allow your body to adapt before gradually increasing your pace, the load, and the overall difficulty. Verywell Fit advises first-timers to ruck for 30 to 40 minutes with a pack weighing roughly 10 per cent of their body weight. Throughout the activity, listen to your body and adjust the intensity to avoid overexertion.
7 best rucking locations in the world
If you’re looking to embrace rucking not only to boost physical wellbeing but also to soak up some of the world’s most awe-inspiring landscapes, here are seven locations to add to your list.
1. Corsica (France)
Above Corsica is the fourth largest island in the Mediterranean (photo: Getty Images)
Corsica is the fourth largest island in the Mediterranean (photo: Getty Images)
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Corsica is a French island and the fourth largest in the Mediterranean, following Sicily, Sardinia, and Cyprus. Stretching more than 114 miles (183 km) in length and spanning 52 miles (83 km) in width, the island offers the ideal setting for rucking, especially along the renowned GR20 hiking trail, one of Europe’s most iconic routes. Corsica is also home to a collection of poetic paths and sweeping vistas, including the Cascades des Anglais, Sentier des Douaniers and the Grand Site. The island’s architecture and cultural character reflect a distinctive fusion of lyrical Italian influences and classical French elegance.
2. Graubünden (Switzerland)
Above Graubünden is famous for its majestic and wild natural scenery (photo: Amy Tikkanen)
Graubünden is famous for its majestic and wild natural scenery (photo: Amy Tikkanen)
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Nestled in eastern Switzerland, Graubünden lies within the embrace of the Alps, Europe’s largest mountain range, and boasts an untamed, dramatic landscape. Though famed for its winter sports, Graubünden is equally suited to rucking adventures. The region covers 17% of Switzerland’s landmass and remains sparsely populated, featuring more than 1,000 lakes, over 1,000 miles (1,609 km) of ski runs, and nearly 6,000 miles (9,656 km) of hiking trails.
3. Tyrol (Austria)
Above Tyrol has many beautiful trails, suitable for rucking and other sports activities (photo: Michael Werlberger)
Tyrol has many beautiful trails, suitable for rucking and other sports activities (photo: Michael Werlberger)
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Set in western Austria, Tyrol lies within the Alps and is a magnet for skiers and hikers alike. Spanning more than 10,000 square miles (nearly 25,900 km²), this alpine haven is defined by rugged peaks, cascading rivers, thundering waterfalls and vast pastures in vibrant green. Rucking routes here take you across diverse terrain, from the shores of Lake Achensee to peaceful valleys and soaring summits.
4. Nakasendo (Japan)
Above The Nakasendo Trail offers beautiful scenery with many ancient relics from the Edo period (photo: Japan Wonder Travel Blog)
The Nakasendo Trail offers beautiful scenery with many ancient relics from the Edo period (photo: Japan Wonder Travel Blog)
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The Nakasendo Trail in Japan is one of Asia’s most storied hiking routes, offering travellers a way to stay active while stepping back into the country’s feudal past. Along this route, hikers encounter ancient forests, preserved Edo-period villages, and remnants of historical estates once owned by daimyos.
For those new to rucking, it’s wise to begin with gentler sections of the trail. The Kiso Valley, in particular, is a scenic choice, winding through the picturesque post towns of Magome and Tsumago.
5. Annapurna Circuit (Nepal)
Above Annapurna Circuit is one of the most beautiful trekking routes in the world (photo: Nepal Himalaya)
Annapurna Circuit is one of the most beautiful trekking routes in the world (photo: Nepal Himalaya)
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Widely regarded as one of the world’s most breathtaking trekking circuits, the Annapurna route also features several trails suited to beginners, such as the path to Jomsom. The full circuit stretches between 160 and 230 km and typically takes 16 to 22 days to complete. Along the way, trekkers may detour to marvel at Tilicho Lake or climb to the summit of Poon Hill, passing through subtropical forests, terraced rice paddies and age-old villages en route.
6. Ala-Archa National Park (Kyrgyzstan)
Above Ala-Archa National Park is an ideal place for rucking at various training intensities (photo: Alex Johnson)
Ala-Archa National Park is an ideal place for rucking at various training intensities (photo: Alex Johnson)
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Among Kyrgyzstan’s most beloved natural escapes, Ala-Archa National Park is named after the wild cedars that blanket its canyons. In local tradition, these trees are believed to protect homes and ward off misfortune. With more than 600 species of higher plants and a broad landscape of grasslands and mountain paths, the park is a haven for outdoor enthusiasts.
Ala-Archa caters to a range of fitness levels. Beginners may find the lower valley trail or the route from Ak-Say valley to the waterfall particularly accessible and rewarding.
7. Istria (Croatia)
Above Istria is a stunning peninsula for rucking with picturesque views (photo: Petra Bulić)
Istria is a stunning peninsula for rucking with picturesque views (photo: Petra Bulić)
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Situated between the Gulf of Trieste and the Gulf of Kvarner, Istria is a stunning peninsula on the Adriatic Sea that offers an enchanting backdrop for rucking. Here, meandering streams slip through green valleys before meeting the sea. The region is dotted with rolling hills, golden wheat fields, and terraced vineyards and olive groves.
Istria also carries the imprint of a layered history, where Renaissance palaces and Venetian castles stand as quiet witnesses to centuries of conquests. Rucking trails worth exploring include Ucka National Park, the Plas path, the Vela Draga route and Trebisca–Perun, each offering a different glimpse of the peninsula’s natural beauty and cultural depth.
