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FITMAS: Day 4 of 12: RUCK the Halls 5K · Do Hard Things™ with Siegfried Tiegs

• 0:43
  Speaker 1: On the fourth day of fit Miss, my coach, gave to me Ruck the halls 5K.
• 0:51
  Speaker 1: We're doing a Ruck today.
• 0:53
  Speaker 1: What the heck is a Ruck?
• 0:55
  Speaker 1: Well, rucking is a form of exercise that's rooted in military training.
• 1:00
  Speaker 1: Spending 27 years in the army carrying around a lot of backpacks that are filled with tons of weight gear, ammunition, explosives, all sorts of things and my veteran brother and sisters out there knew exactly what it means to carry a heavy Ruck.
• 1:18
  Speaker 1: But Rucking has become really popular sport.
• 1:22
  Speaker 1: Still do it to this day for many reasons, but ultimately, what it is is very simple just walking a set distance while carrying a weighted backpack.
• 1:29
  Speaker 1: Rucking, also known as Ruck marching, comes from the word Rucksack, which is a durable backpack meant for carrying equipment.
• 1:36
  Speaker 1: And here's the deal.
• 1:38
  Speaker 1: Here are your rules for this particular one.
• 1:40
  Speaker 1: If your body weight is under 150 pounds, I want you to carry a 20 pound weight minimum in your backpack.
• 1:48
  Speaker 1: If your body weight is over 150 pounds, I want you to carry a 30 pound weight in your backpack 5K minimum distance.
• 1:58
  Speaker 1: Now, if you need to make this easier, okay, reduce the weight.
• 2:01
  Speaker 1: We don't want you to get hurt.
• 2:02
  Speaker 1: Okay, reduce the weight, reduce the distance if you need to, and you can do 10 pounds if you need to.
• 2:08
  Speaker 1: That's super light, okay.
• 2:09
  Speaker 1: Or if you need to make it more difficult, then obviously add weight or add distance.
• 2:15
  Speaker 1: That's how we scale this particular one, okay.
• 2:18
  Speaker 1: So that's what we're doing today.
• 2:20
  Speaker 1: So Rucking is excellent because it's straightforward, yet incredibly effective.
• 2:25
  Speaker 1: It combines strength training and cardio in one routine.
• 2:28
  Speaker 1: The added weight from the Rucksack increases the intensity of walking, which means that you get more calories burned.
• 2:34
  Speaker 1: You're in that zone two calorie burn.
• 2:36
  Speaker 1: I know when I rock man, I get so freaking hungry.
• 2:41
  Speaker 1: More than any other exercise or routine it burns a lot more calories than regular walking and it also strengthens your core and improves your overall cardiovascular endurance.
• 2:51
  Speaker 1: Rucking can also improve your posture, so you know, because carrying the weights can require you to have good alignment.
• 2:57
  Speaker 1: Now here's a trick so you don't get hurt.
• 2:59
  Speaker 1: You want a majority of your weight up on your shoulders, not on your lower back.
• 3:03
  Speaker 1: So as you're packing your back, you can use anything.
• 3:05
  Speaker 1: You can use a backpack.
• 3:06
  Speaker 1: They actually have Rucksacks Like.
• 3:09
  Speaker 1: There's a company called Go Ruck who doesn't sponsor us, but if they'd like to, we'd probably consider it because I love their company.
• 3:14
  Speaker 1: But they have Go Ruck Rucksacks.
• 3:17
  Speaker 1: They're great, but you don't need that, just any backpack.
• 3:21
  Speaker 1: You can use your kids door of the Explorer backpack and just put some weight in it, and that's good enough.
• 3:26
  Speaker 1: Just when you're packing the weight, make sure that you have a bulk of the majority of the weight up on the shoulders, not on your lower back, so you don't get hurt.
• 3:33
  Speaker 1: Okay, what I do is I'll maybe throw a pillow or some blankets in there if I want to make it look a little bit.
• 3:39
  Speaker 1: Fluff it out so I can put the weight on top.
• 3:42
  Speaker 1: So that's what you're gonna wanna do.
• 3:45
  Speaker 1: Ultimately, rucking is low impact, so it's a lot easier on your joints than running.
• 3:49
  Speaker 1: And yeah, so you should ruck more often, because it's just a fantastic way to build your overall functional fitness.
• 3:56
  Speaker 1: It's the kind of strength and endurance that helps you in everyday activities.
• 3:59
  Speaker 1: It's also a great way to do this outdoors.
• 4:02
  Speaker 1: I mean, you can ruck on your treadmill, but it's a great way to get outside.
• 4:08
  Speaker 1: I like to go in the woods and go see something scenic when I'm rucking.
• 4:11
  Speaker 1: It's also a great way to meditate.
• 4:13
  Speaker 1: It's very meditative.
• 4:14
  Speaker 1: You're just walking in the woods.
• 4:15
  Speaker 1: There's something magical that happens when you're walking and you're in your thoughts and you're out of nature.
• 4:20
  Speaker 1: It can be a very stress relieving, calming activity.
• 4:23
  Speaker 1: It can allow yourself some time to disconnect from the day to day grind that you might face yourself in.
• 4:29
  Speaker 1: Rucking is also incredibly scalable.
• 4:31
  Speaker 1: It can be you modulated by adding more weight or distance.
• 4:36
  Speaker 1: So it's a relatively easy thing to do and I just encourage you to add it to your routine on a more regular basis.
• 4:42
  Speaker 1: So yeah, that's it.
• 4:45
  Speaker 1: It's pretty straightforward.
• 4:47
  Speaker 1: So I wanna see a photo of you out there rucking, enjoying it.
• 4:50
  Speaker 1: Something you know what I love to do is you can bring your kids along with you as well.
• 4:53
  Speaker 1: That's another cool thing.
• 4:55
  Speaker 1: What I love about rucking, it's more a group, because if you're running all the time, you know you get different paces and distance.
• 5:01
  Speaker 1: You might be out finding yourself up with the same people all the time.
• 5:04
  Speaker 1: Rucking is something that you can do with your family.
• 5:07
  Speaker 1: It's something you can do as a group, you can do it by yourself, and it's completely scalable and incredibly effective and it's great so in regards to your mindset.
• 5:18
  Speaker 1: So here's your mindset minute.
• 5:19
  Speaker 1: Rucking teaches us an important lesson that sometimes the weight that we carry you know more than just physical, but emotional, spiritually, it makes us stronger.
• 5:29
  Speaker 1: Each step with that rucksack is a reminder that you can handle more challenges.
• 5:34
  Speaker 1: I'm spiritual.
• 5:35
  Speaker 1: I believe that God he'll push you to your breaking point, but he won't give you more than you can't handle.
• 5:39
  Speaker 1: And you know I've carried many, many of rucks where I thought you know what.
• 5:43
  Speaker 1: I don't know how I'm gonna get this from point A to point B and you know there's some suffering involved in that.
• 5:49
  Speaker 1: But you know we made it right and that's what it is.
• 5:53
  Speaker 1: You can shoulder the load.
• 5:54
  Speaker 1: You can shoulder the load it's.
• 5:58
  Speaker 1: You know, rucking is about resilience, it's about endurance and shouldering that load.
• 6:03
  Speaker 1: You know you are a strong, capable individual and a lot of people are relying on you to do just that and have the determination to keep going to see it through.
• 6:14
  Speaker 1: So it's not just a workout for the body but also your mind.
• 6:17
  Speaker 1: Okay, I want you guys you're carrying that load I want you to think about the load that you carry on a regular basis and you know how that's made you more resilient.
• 6:27
  Speaker 1: So I want you to embrace the challenge of rucking today.
• 6:30
  Speaker 1: I'm looking forward to seeing your photos and that's it.
• 6:35
  Speaker 1: Keep doing hard things.
• 6:37
  Speaker 1: Make someone smile.
• 6:39
  Speaker 1: That'll be it for day four.
• 6:40
  Speaker 1: See you soon.