What is Zone 2 Training? Zone 2 training involves exercising at a heart rate that is 60-70% of your maximum heart rate. This intensity level, often referred to as the "aerobic zone," relies primarily on the aerobic energy system. The body uses oxygen to convert stored fats into energy, making it efficient for long-duration activities. Zone 2 training is fundamental for building a strong aerobic base, enhancing endurance, and improving overall cardiovascular health. How to Do Zone 2 Training Heart Rate Monitoring: Determine your maximum heart rate (HRmax). A general formula is 220 minus your age. Calculate 60-70% of your...

In today's fast-paced world, maintaining strong social connections can often fall by the wayside. However, a growing body of research underscores the vital role that social interaction plays in mental health. Let's delve into why fostering community and connection is essential for our well-being and how rucking can be an excellent way to achieve this. Emotional Support and Reduced Loneliness Emotional support from friends, family, and community members can significantly mitigate feelings of loneliness and isolation, which are major risk factors for mental health issues like depression and anxiety. A study by Teo et al. (2013) found that individuals with...

At Ruck Republic, we believe in the power of regular, collective action to foster community ties and champion social causes. That’s why we established "Ruck for a Cause," a recurring event that integrates physical fitness, community building, and philanthropy, scheduled regularly throughout the year. What is Rucking? Rucking, which involves walking or marching while carrying a weighted backpack, is at the core of our events. It's a simple yet effective fitness activity that emphasizes endurance and strength, making it accessible to everyone, regardless of their fitness level. Ruck for a Cause: Regular Events, Lasting Impact Unlike one-off events, our regular...

The Lionheart Series by Ruck Republic is an event series that integrates rucking with various workouts. Spread throughout the year, the series includes four distinct Lionheart ruck events. Each Lionheart event is structured to not only provide a physical workout but also to build camaraderie among participants, fostering a sense of community and mutual support. Although participants are advised to carry a weighted ruckpack, the events are designed to be inclusive, welcoming participants of varying fitness levels, and encouraging them to push their boundaries while ensuring safety and fostering a supportive environment. The term "Lionheart" is rich in historical and...

Whether you're new to rucking or a seasoned pro, preparing adequately for an event can significantly enhance your experience. Here's your ultimate checklist for your next ruck event to ensure you're fully prepared and ready to enjoy every moment. 1. A Properly Fitted Backpack The heart of rucking is your backpack, or "ruckpack." Ensure it's durable and fits well. A backpack with adjustable straps and padding can help distribute weight evenly and prevent discomfort. 2. Weight (optional) The amount of weight varies depending on your fitness level, but a good rule of thumb is to start with 10% of your body...

What is rucking? Rucking is a form of exercise that involves walking while carrying a weighted backpack (ruckpack). It's a simple, yet effective physical activity that combines strength training and cardio, suitable for all fitness levels. Who can participate in rucking? Anyone looking for a full-body workout that improves cardiovascular health, endurance, and strength can participate in rucking. It's adaptable to all fitness levels, allowing individuals to adjust the weight of their rucksack according to their capabilities. What do I need to start rucking? All you need is a durable backpack (rucksack), some weight (like weighted plates, sandbags, or even water...