I Tried Rucking for 30 Days. It Helped Me Stand Taller, Breath Better on Runs, and Build Endurance Without Changing My Training Split
These days, everyone's always talking about getting in their 10,000 daily steps. While I've always enjoyed a stroll around the neighborhood, balancing running, lifting, and a desk job makes it tough to squeeze in outdoor walks. I usually make it a point to put in a few hours on my walking pad while working each day, but I wanted to be intentional about spending more time in nature while challenging myself in a different way. So, I decided to try out a month-long rucking challenge.
For the challenge, I used a GORUCK Spy Ruck vest that was 12 pounds. It's designed as a women's vest, but there are plenty of options out there, and you don't necessarily need a vest at all. Loading up a backpack works just as well if you want to keep things simple and affordable.
Each day, either before or after work, I'd walk two to three miles around my neighborhood wearing the vest-and it ended up humbling me much more than I ever expected. Some days, I'd just go out and walk at a normal pace. Other days, I'd turn it into more of an interval-style effort, walking faster for a few minutes at a time.
Related: Trainer Explains the Right Way to Use Weighted Vests to Boost Your Workout
My Posture Improved
Within the first few walks, I could feel my upper back getting tired and my shoulders starting to round forward. This didn't shock me too much, considering I sit at a computer most of the day and my posture isn't exactly something to brag about. But rucking made it really obvious, really fast.
After the first week, my body started to adjust. The weight felt more manageable, and I didn't feel like I was fighting my posture the entire time. I even started noticing the difference during my workdays too, catching myself sitting a bit taller and being more aware of my posture rather than defaulting to that usual slump.
"Rucking strengthens the muscles that keep your spine upright," says Dan Fahey of Gritty Soldier Fitness. "Over time, this can improve posture and reduce common low-back issues caused by weakness and inactivity."
Rucking Helped Progress My Cardio Base
As a hybrid athlete, rucking ended up serving as a solid addition to my routine, especially for recovery days. It's low impact, but it still makes you feel like you're putting in the work on rest days. Your heart rate comes up, and it's an approachable way to progress your cardio base if regular walking feels too easy.
They say to run faster, you have to run slow and implement more Zone 2 training, which is something I've never been particularly good at. But the rucking challenge pushed me into that lane, and I did notice it carry over into my running, with my endurance feeling more controlled on longer runs.
"Rucking trains your aerobic system under load," Fahey adds. "When adding ruck training to their routines, runners get tougher, lifters get better conditioning, and desk warriors get resilient."
Final Thoughts
All in all, rucking is a simple habit, but it challenged me much more than I ever anticipated going into it. Taking something as basic as a daily walk and turning it into something that actually pushes you and exposes weak spots improves how you move and carry yourself, both in daily life and during workouts.
This story was originally published by Men's Journal on Apr 14, 2026, where it first appeared in the Health & Fitness section. Add Men's Journal as a Preferred Source by clicking here.
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This story was originally published April 14, 2026 at 3:47 PM.