Boost Your Game and Your Bones: The Surprising Benefits of Rucking for Pickleball Players
The underrated training tool rec players need now
Rucking is having a moment. It seems like everyone is walking with a weighted pack or vest. And you know what? They might be on to something. If you’re a pickleball fanatic looking to level up your game, and feel great doing it, you might want to consider adding rucking to your routine. Yes, rucking. It sounds a little old-fashioned, like something your grandpa did in the military, but it’s actually a fantastic way to boost your fitness, support bone health, and even improve your game on the court.
So, what exactly is rucking? Simply put, it’s walking with a weighted backpack or rucksack. Unlike running or high-intensity cardio, rucking tends to stay comfortably in Zone 2 effort or heart rate, which is that sweet spot of moderate effort where you can still hold a conversation but your heart is happily working. And trust me, that’s a perfect zone for staying active without overdoing it, especially as we age or recover from injury.
Why should pickleball players care about rucking? For starters, it’s excellent for improving bone density. We all know that bone health becomes more crucial as we get older, Osteoporosis is no joke, and weight-bearing activities like rucking help keep your bones strong and resilient. Plus, carrying a bit of weight while walking helps strengthen your core, legs, and even your shoulders. Stronger muscles mean better movement, improved stability, and, bonus, you may find yourself more agile and balanced during those quick court shifts.
What’s more, noted back doctor, Dr. Stuart McGill believes that walking with a weighted pack is one of the best ways to reduce or even eliminate back pain. Plus, you can do it anywhere, trail, park, or even your neighborhood streets, and all you need is a comfortable backpack and some weight (dumbbells, water bottles, books, or sandbags work great).
As we’ve covered, zone 2 training is a great way to build your cardio. Staying in this zone improves your aerobic capacity, helping you last longer during those long sessions and keeping your energy levels steady through your entire match. Imagine, walking with weight might sound simple, but it’s secretly training your body to recover faster after those explosive shots and quick movements on court.
What’s more, rucking is versatile, you can vary the weight, the terrain, and the pace depending on your fitness level and goals. And because it’s a gentle activity, it’s easy to add rucking into your weekly routine without feeling overwhelmed. Just a few sessions per week can make a noticeable difference in your strength, endurance, and even your overall mood.
So, next time you’re planning your workout or just out for a walk, throw in a rucksack and give it a try. Not only will you be supporting your bones, and building that vital core strength, but you’ll also be investing in a fun, simple activity that’s easy to stick with. Better yet, you might find yourself more confident on the court, ready for those quick dinks, powerful serves, and the kind of agility that makes you feel like you’re always in control.
In the end, rucking isn’t just about getting stronger—it’s about feeling better, moving smarter, and enjoying the game, and life, a little more.
