Rucking is a form of exercise that involves carrying a heavyweight over an extended distance. It can be done as part of a CrossFit regimen or as a stand-alone workout. Rucking helps improve cardiovascular fitness, muscular strength, and endurance.
You can ruck almost anywhere but you have to be prepared depending on the terrain you want to ruck on. You’d have to act a lot differently rucking on sand than on the firm ground.
In this article, we are going to give you some tips and tricks that will help you prepare for rucking on the beach and sand.
How to Prepare for Rucking on the Beach and Sand
Rucking on the beach and sand is quite different from rucking on the ground. These are two completely different environments. There are some things that you need to be prepared for in order to make it through your workout.
Rucking Technique
The first thing that you will want to be prepared for is the rucking technique. The technique you use when rucking on sand will not be the same as the one you use when rucking on firm ground.
Walking with your heel first is not that effective when you are rucking on the beach. If you are in a rucking competition where time is important this is going to be quite slow. So what you can try to do is use the toe first and do something similar to running. Shuffle that with the regular heel technique for the best results.
If you find footprints in the sand you can walk on them to minimize the effects of the sand on your rucking.
It may become helpful to you to take a training day to test the rucking technique on the sand if this is your first time doing it.
Rucking Barefoot in the Grass
Not everybody lives near a beach or can get to one easily. To prepare for the sand you can try to run or ruck barefoot in the grass.
Your coordination and balance can be strengthened, as well as a feeling of being grounded, when you use this procedure while you’re running on grass. The sensory experience is preferable as well, especially if you run first thing in the morning through the dewy grass!
Focus on the Calves
Strengthening calves outside of rucking is a great way to improve rucking on the sand. Once you arrive at the beach, you’ll realize how much harder it is to ruck in the sand than in the concrete road. Without strong calves, you will struggle to ruck.
There are a number of different calf exercises that can be done at home, and they all have their own benefits. Some examples include calve raises with dumbbells, calf raises on an incline bench, Swiss ball calf raises, and seated calf raises.
Should You Ruck on the Beach?
Rucking is a great way to burn calories and build cardiovascular endurance while you enjoy the sun and beach. Here are some reasons you might want to start rucking on the beach:
Change Your Surroundings
Rucking on the beach is a great way to change your surroundings and get some fresh air. If you are bored of your usual routes or seeing the same thing every time you ruck why not give the beach a chance?
It’s also a great workout and is a bit more challenging because you’re constantly moving through the sand.
Less Impact on Your Joints
Rucking on the beach is a great way to get in a workout without putting too much stress on your joints. The sand provides some cushioning, which means you can go a little harder than you would if you were rucking on a hard surface.
And the beach offers plenty of natural scenery and distractions to keep you motivated during your workout.
Better Core Stability
Rucking on the beach is a great way to improve your core stability. The sand creates an unstable surface, which forces your muscles to work harder to maintain balance. This can help you build stronger, more stable muscles.
This is a benefit that you don’t usually receive when rucking on hard, flat surfaces like concrete.
Add a Different Challenge to Your Workout
Rucking on the soft sand is a fantastic way to add a challenge to your usual workout routine. Adding in some elevation changes, like going up and down hills or stairs, can make things more interesting and help you burn more calories.
But what about when there aren’t any hills around? The beach is the perfect place to add a little variety to your rucking workouts. The sand provides plenty of resistance, which makes for a great workout.
Final Thoughts
In conclusion, rucking on the beach can be a great way to get in a workout and enjoy the sun and sand. However, there are a few things you need to know before you get started. Make sure to pack plenty of water and sunscreen. And most importantly, have fun!