Ep. 195: Ruck & Roll: The Complete Guide
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Rucking, or wearing a weighted “rucksack” while walking or jogging, originated as a practical form of fitness hundreds of years ago. It started as a training technique to prepare soldiers to carry their gear long distances—and lately, civilians are praising its health benefits too. The hashtag #rucking currently has 23 million views on TikTok, and the versatile activity has been covered by experts like Peter Attia and Michael Easter.
Here, get the rundown on rucking and whether it’s right for you, with Move Host Dr. Andrew Miners (above, left) and BackFitPro CSO Dr. Stuart McGill, (above, right) the world’s leading back pain expert.
LINKS
If you want to learn more about your physical fitness or get help with your back pain, email fitness@medcan.com or call 416.350.5900.
Check out Dr. Stuart McGill’s website, BackFitPro.com.
Read Dr. Stuart McGill’s book, Back Mechanic: The Step-by-step McGill Method to fix back pain
Read Michael Easter’s book, The Comfort Crisis: Embrace Discomfort to Reclaim Your Wild, Happy, Healthy Self, mentioned by Dr. McGill in this episode.
Read this article in the New York Times: Rucking: The Full Body Workout and All You Need Is a Backpack
Get more information from GoRuck.com’s Rucking White Paper.
INSIGHTS
0:42 Meet Dr. McGill, the world’s leading back pain expert.
01:35 Rucking as a military training technique
03:10 Ancient history and the science of walking
05:57 Is rucking bad for back pained people?
07:02 Why so many beginning ruckers do it wrong
07:15 Rucking is great for this one back issue
09:11 Michael Easter and The Comfort Crisis
09:54 The many benefits of rucking
10:54 What’s the ideal weight to ruck with?
14:09 Is it dangerous to carry a heavy bag every day?
17:03 Want to ruck? Here’s how to start.
18:59 How to pick the right gear for you
22:58 Unrealistic goals can be counterproductive to your fitness
25:47 Dr. McGill’s resources for back pained people
*LEGAL
This podcast episode is intended to provide general information about health and wellness only and is not designed, or intended to constitute, or be used as a substitute for, medical advice, treatment or diagnosis. You should always talk to your Medcan health care provider for individual medical advice, diagnosis and treatment, including your specific health and wellness needs.
The podcast is based on the information available at the time of preparation and is only accurate and current as of that date. Source information and recommendations are subject to change based on scientific evidence as it evolves over time. Medcan is not responsible for future changes or updates to the information and recommendations, and assumes no obligation to update based on future developments.
Reference to, or mention of, specific treatments or therapies, does not constitute or imply a recommendation or endorsement. The links provided within the associated document are to assist the reader with the specific information highlighted. Any third-party links are not endorsed by Medcan.