If you're looking for a way to improve your fitness, boost your mental health, and reconnect with a deeply human activity — all without going to the gym or pounding your knees on a daily run — then rucking may be the practice you've been looking for.

Rucking is simple: throw some weight on your back and start walking. But a little context and a few key tips can make it a safer, more effective, and more satisfying experience. Here to unpack those principles and practicals is Michael Easter, author of Walk With Weight: The Definitive Guide to Rucking. Michael and I first explore the evolutionary and military history of carrying load. We then dive into why rucking is perhaps the most accessible form of training for strength and stamina, and such an effective tool for alleviating back pain, building bone health, and fostering fat loss. We get into using a backpack versus a weighted vest, how much weight you should carry, and how you can get started today with stuff you've probably already got lying around.

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