Rucking
Rucking prepares you for the physical demands encountered on our Day Escapes and when traveling. Our sunrise, sunset and twilight rucks are facilitated by a personal trainer in nature reserves and local parks. Autumn Packages are best for experiencing sunrises and Spring Packages for sunsets.
Rucks are programmed to build strength, speed and stamina by gradually adding weight over time using weighted vests and loaded rucksacks (poles optional) in accordance with your capability. Rucking is a great way to stay active and connected; boost your immunity, increase fitness and build strength, muscle and bone density.
All rucks are on flat trails or bike paths and amongst trees to support cardiovascular health and immunity. Mountain and hill climbing is avoided, although you may encounter small inclines and declines along the way. We maintain a steady, purposeful pace (~10 mins/km) to elevate your heart rate and improve endurance. Pending individual capability, a participant can ruck with a weighted vest or rucksack for 45-105 minutes. It is advised to limit the weight to 3-5kg on 105 minute rucks or ruck with 5-10kg for 45 minutes in the middle of the 90-105 minute ruck.
Rucking in groups, particularly in the dark or out in the bush is much safer (and more enjoyable) than rucking alone. Our personal trainer carries a first aid kit. Sessions do not run during inclement weather, however, opportunities to make up missed sessions are offered where possible during Company Standdowns. You are required to independently dynamic stretch prior to the session to prepare your body for movement and static stretch after the session for recovery – this allows the time allocated to be used rucking with the group.
Rucking in a group isn’t just more fun, it is also safer. You have the reassurance of a qualified personal trainer and first aider, good company, the motivation of shared goals and the consistency of a set timeslot.
Benefits
- Paced to improve cardiovascular fitness
- Low-impact and gentle on joints
- Boosts mood and reduces stress
- Supports immune function
- Photographic wildlife opportunities
- Photographic sunrise, sunset and twilight experiences
- Builds strength, speed and stamina
- Safer than walking alone
- Social and motivating
- Reliable and structured for accountability and consistency
- Flat bike paths and nature trails for safety and accessibility
Outdoor Activities
Research shows that time outdoors can strengthen the immune system by lowering stress hormones, increasing natural killer cell activity and enhancing the body’s ability to fight illness. Whether attending a Day Escape, a Rucking session, a Flat Terrain Walk or foraging for foliage for a Floral Wreath Workshop – being surrounded by trees and fresh air awakens your senses and boosts your immune system. Your personal trainer will invite you to breathe deeply and connect with nature, supporting both your physical health and sense of wellbeing.
Email Change Coaching Australia today for your free consultation.