Like it or loathe it, e-bikes are here to stay. One in 20 people in the UK now owns one, and e-bikes now account for 25% of all new bike purchases.

Time to go electric? These are the best e-bikes

You’d be forgiven for thinking that e-bikes have suddenly exploded onto the scene, but that’s not exactly true. The first patent for an electric bike was made as early as 1885. It’s only over the past decade, though, that e-bikes have been mass-developed. Big manufacturers such as Trek and Specialized have made huge strides in R&D. But they’ve had to raise their game to compete with new dedicated e-bike companies like Haibike.

The global e-bike market now offers a wide range of mountain bike, road and hybrid versions, to suit a variety of budgets. It’s projected that sales will soar throughout 2023, meaning there will be over 300-million e-bikes in circulation. 

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This widespread adoption of e-bikes has happened primarily because they’ve become more practical and affordable. Batteries are getting smaller, motors are more efficient and prices are no longer at their early eye-watering levels.

So what exactly is an e-bike? Essentially, it’s a bike with an electric motor, powered by a battery incorporated into the bike. The motor simply assists the user pedalling, rather than powering the bike on its own.

The rider can select a number of power settings, which governs how much assistance is given. They can even turn the motor off, which turns the bike into a conventional, albeit heavier, pedal cycle. Some bikes, such as the Volt London e-bike, even have torque sensors that detect when you pedal harder and give assistance accordingly.

Why you should ride an e-bike

More than a quarter of the UK’s greenhouse gas emissions come from the transport sector (and half of this from cars and taxis). E-bikes can help meet the growing demand for more sustainable and efficient forms of urban transportation.

So by embracing the e-bike revolution, you’d be doing your bit to promote environmentally friendly transport. Of course regular bikes have no harmful emissions either, but more and more e-bike purchasers in cities are doing so to replace their car.

Rather cycle indoors? Here’s how to use an exercise bike for weight loss

They can do so because e-bikes are faster and more efficient than regular bikes. Commuting with electric motor assistance means you’ll arrive at the office quicker but less tired than you would have under your own steam.

Combine that efficiency with large capacity batteries that can have a range of 60 miles (90km) or more, and it’s easy to see why e-bike journeys tends to be longer than normal bikes. Basically, you can ride further and travel faster than you can of a regular bike, without expending more energy.

E-bike regulations

While not as heavily regulated as e-scooters, there’s still legislation governing the use of e-bikes. For instance, to be road-legal the motor must cut out at 15.5mph (25kmph) and can be no more than 250W. However, they don’t need to be taxed or insured and a rider doesn’t need a license to use one.  

E-bikes are more attractive options for users who have physical barriers to exercise, such as those who are older, overweight or suffer from mobility issues. They allow a rider who can’t use a conventional bike, or doesn’t feel confident in their own fitness, the opportunity to get out and exercise. It’s a much more inclusive method of transport and exercise. 

Yet there are still some negative attitudes around their use. One of the biggest is the notion that using an e-bike is ‘cheating’. Yet the belief that a rider won’t get the same benefits as those who use a conventional pedal cycle is untrue. When riding for the same amount of time, on average e-bike riders still burn 80% of the calories that regular bike riders would.

Can e-bikes provide a good workout?

A study published in the JMIR Public Health and Surveillance Journal examined the effects, both mentally and physically, on a group of participants who were given e-bikes or conventional cycles to use. It initially found that most participants believed a conventional bike would more likely benefit their physical health than an e-bike.

However, it concluded that those on e-bikes maintained 89% of the cardiovascular benefits that users of the conventional bikes enjoyed. The study also found that e-bikes met the threshold to be considered for cardiovascular fitness and training. 

Getting serious about cycling? Here’s how to improve your cycling fitness

Over a 10-mile course, the e-bike users completed the distance on average 14 minutes 34 seconds quicker than those on conventional bikes. Their average speed was 16.4mph (26.4kmph), over 4mph quicker than the conventional bike. Despite being quicker, average heart rate was also lower for e-bike riders. 

Of course you have the option to dial in the amount of assistance, allowing for good workout variations. Turn down the assistance to minimum (many e-bikes have a low-power ‘eco’ mode) for a more intense session where you really need to push the gears. Or turn it up full for an easier recovery ride.

One of the less obvious benefits isn’t physical though. Matthew Jackson, director of the Cadence Cycling Club‘s six clubhouses in the south of England, says more and more e-bike riders are joining his organised social rides, and enjoying their mental health benefits.

“You stick together on a ride – some of the users will have their power up whilst others will have it down,” he says. “For that reason, e-bikes are great levellers.” 

Main image: Specialized / Chris Teagles

The post Why You Should Ride An E-Bike appeared first on MensFitness.

A few years ago e-bikes tended fall into one of two categories. They were either hugely expensive all-mountain machines bought by middle-aged men who wanted the latest tech and weren’t big fans of pedalling. Or they were adapted cargo bikes made by niche manufacturers for climate-conscious parents to ferry their offspring to school or for sandwich bar staff to make office lunch deliveries.

Fast-forward to 2023 and e-bikes have seriously entered the mainstream. Helped by a gradual reduction in price and a 60% increase in sales over lockdown, they now account for nearly a quarter of all bike purchases.

It’s reported that one in 20 people now owns an e-bike and estimates are that by 2030 half of the 30 million predicted bike sales in Europe that year will be electric powered.

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Batteries and motors are smaller and more powerful now than when e-bikes were in their infancy. As a consequence, frame design can be kept closer to regular bikes than the hulking great machines of ten years ago.

People who are keen on improving their fitness are more likely to consider e-bikes now too. Whereas the early misconception was that you didn’t have to work on an e-bike, now people appreciate they allow you to travel further and more efficiently. (Of course they are extremely useful for older riders who might struggle on normal bikes but with e-bikes they can remain active and healthy.)

Rather cycle indoors? Here’s how to use an exercise bike for weight loss

It’s worth noting that an hour of cycling on an e-bike still burns around 390 calories compared to 500 calories on a normal bike. So you can still get a good workout despite the electric assistance. And you’re likely to ride further and for longer than you would on a normal bike.

A study in the International Journal of Behavioral Nutrition and Physical Activity also shows that the average journey on an e-bike is 21% faster than on a traditional bike. So it’s easy to see why more and more people are converting to e-bikes.

There is an ever growing selection of dedicated road, mountain and hybrid e-bikes these days, all taking advantage of advances in motor and battery performance, as well as general technical improvements such as more powerful disc brakes, hydraulic dropper posts, more rigid through-axles and wider gear ratios.

What to look out for when buying an e-bike

The key features to consider when buying an e-bike will depend on what you intend to use it for. Are you looking to ride long distances on the road, take your bike on the train and commute into work, or rip up your local off-road trails?

For road riding, you should look for lightweight components, smooth-rolling tyres and vibration-dampening carbon forks. If you’re commuting, low-maintenance, robust components are a must, together with rack mounting options and a comfortable, upright riding position. For mountain biking, a wide gear range, big-volume tyres and suspension are key.

However, the best e-bikes will all have certain things in common. Whichever bike you chose, it should have a powerful motor, power control options, an easy-to-use control unit, a long-lasting battery (ideally that can be disconnected from the frame to charge elsewhere) and relatively low weight.

These are some of the best e-bikes for 2023

(Keep scrolling for full reviews…)

1. Volt London – Best for long days out
2. Haibike Trekking 4 High – Best for off-road excursions
3. Pure Flux One – Best for regular commutes
4. Specialized Tero X 4 – Best for carrying cargo

BEST FOR LONG DAYS OUT

Volt London

BUY IT NOW:

£2,199 / voltbikes.co.uk

Weight: 4/5
Power: 5/5
Range: 5/5
OVERALL: 5/5

Frame: 6061 aluminium | Motor: 250W | Suspension: 1.6in (40mm) seatpost | Range: up to 60 miles (90km) | Sizes: 19in (49.5cm) | Weight: 43lb (19.5kg) | Colour: Raw aluminium

The Volt London might look like simple (albeit beautifully designed) commuter bike but it has a few tricks up its sleeve. The first is an inbuilt torque sensor which detects when you start to put more power through the pedals and triggers the motor to assist. It also has a key fob disabler and built-in ABUS bike lock for extra security.

Its three power settings give you a variety of assistance and allow you to eke up to 60 miles out of a single charge. It has a front porteur-style rack and mounts for a rear pannier too, as well as a top spec sheet that includes Tektro hydraulic disc brakes, an Exa suspension seatpost and Schwalbe puncture-resistant tyres.

Read our full Volt London review

BEST FOR OFF-ROAD EXCURSIONS

Haibike Trekking 4 High

BUY IT NOW:

£2,599 / haibike.com

Weight: 3/5
Power: 4/5
Range: 4/5
OVERALL: 4/5

Frame: 6061 aluminium | Motor: 250W | Suspension: SR Suntour fork 2.5in (63mm) | Range: up to 50 miles (80km) | Sizes: Small to XL | Weight: 55lb (25kg) | Colours: Blue / desert

Haibike’s Trekking 4 is a good choice for those who like to mix up their riding. Wide tyres and a SR Suntour suspension fork help it cope with rolling off-road terrain and its 250W motor and 9-speed drivetrain give it respectable climbing capabilities.

Its five power modes include an automatic option and give you plenty of control over the amount of motor assistance you can dial in. This helps you get up to 50 miles out of a single battery charge, making it suitable for long weekend treks. And with a rear pannier it’s a useful commuter too.

With three frame designs, five sizes and two colour options, you’re bound to find a Haibike Trekking 4 to suit you.

Read our full Haibike Trekking 4 High review

BEST FOR REGULAR COMMUTES

Pure Flux One

BUY IT NOW:

£999 / electriclife.co.uk

Weight: 5/5
Power: 2.5/5
Range: 3.5/5
OVERALL: 4/5

Frame: 6061 aluminium | Motor: 250W | Suspension: none | Range: up to 25 miles (40km) | Size: One size (M-L equivalent) | Weight: 38.5lb (17.5kg) | Colour: Black

The Pure Flux One is good value option for regular city commuting. Its lightweight, no-nonsense single-speed design will get you from A to B with no fuss, and you can easily detach the battery to top it up before you head home again.

Its carbon fiber-reinforced belt drive system will last 35 times longer than a regular chain and needs next to no maintenance. Likewise cable disc brakes are easy to adjust and offer plenty of power and control for city riding. Its 250W motor offers three power settings and reflective decals offer extra night-time visibility.

Read our full Pure Flux One review

BEST FOR CARRYING CARGO

Specialized Turbo Tero X 4.0

BUY IT NOW:

$4,500 / £4,000, specialized.com

Weight: 4/5
Power: 4.5/5
Range: 4.5/5
OVERALL: 4.5/5

Frame: E5 aluminium | Motor: 250W | Suspension: Rockshox 130mm front, 120mm rear air suspension | Range: from 44 miles (70km) | Sizes: Small to XL | Weight: 58.9lb (26.7kg) | Colour: Silver Dust / Gun Metal

Specialized’s new Turbo Tero range is supposed to be more SUV than MTB. Bit with its ‘mullet’ setup of a 29in front wheel and 27.5in rear and Rockshox air suspension front and back, it’s a highly capable beast on or off road. The Turbo Operating System gives you plenty of power from its three modes you can expect at least 44 miles from each battery charge.

Its rear fender has rack mounts which can carry up to 20kg of cargo, the front fork can accept a rack for another 10kg and the rear thru-axle will take a trailer too, up to a further 70kg. That’s up to 100kg cargo weight – more than enough for weekend camping adventures in the back of beyond.

Read our full Specialized Turbo Tero X 4.0 review

The post Best E-Bikes For Riding On And Off Road appeared first on MensFitness.

For a full roundup, check out the best e-bikes for riding on and off road

Haibike Trekking 4 High e-Bike

BUY IT NOW:

RRP £2,599 / haibike.com

PROS:

• Different frame sizes
• Stable on uneven terrain

CONS:

• Gears change slowly
• No walk assist

Weight: 3/5
Power: 4/5
Range: 4/5
OVERALL: 4/5

The Haibike Trekking 4 High is part of the company’s comprehensive line-up of hybrid e-bikes. The ‘high’ refers to the frame shape (the ‘low’ version has no top tube; the ‘mid’ model has a sloping one – both designed for easier mounting). The higher top tube on this model makes it look more off-road-ready than the lower-slung commuter-focused alternatives.

It’s a rugged, sturdy-looking bike that sits at the bottom of the Haibike Trekking line-up, though that doesn’t mean it’s basic. It has an 6061 aluminium frame, hydraulic disc brakes (albeit budget Alhonga calipers and levers, not higher-performing Shimano ones), and Shimano shifters and rear mech.

The Haibike Trekking 4 High comes in either tan or blue and has a useful kickstand

Weighing in at around 55lb (25kg), it’s ideal for exploring rolling off-road routes. Its SR Suntour tapered steel-sprung forks, though with only 63mm of travel, still help take the sting out of bumps on the trails or holes in the road. Though we think they’d bottom our on steeper, more technical terrain.

The Continental Contact Urban tyres helped grip the road, and proved pretty capable when we took the bike off the tarmac. At 2.2in, they do a good job of flattening out uneven surfaces, though again you’d probably want to swap them for wider, grippier rubber if going off-road regularly.

e-Bike power settings

The bike comes with a backlit Yamaha LCD screen, which is useful when riding in the dark. It allows the rider to choose from Eco+, Eco, Standard and High power settings. You can also choose Auto mode, where the bike automatically selects the correct amount of motor assistance depending on the terrain.

Unfortunately, there is no ‘walk assist’ power setting to allow you to walk the bike up steep ramps with motor assistance. Instead, you need brute force to achieve any sort of momentum, which could be an issue for smaller riders.

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Another handy feature is the ability to turn the lights on and off from the LCD unit with just your thumb. So if you’ve forgotten to switch them on, you don’t have to stop to do so.

The Haibike Trekking 4 has a nine-speed Shimano drivetrain, which certainly helps when climbing hills. However, changing gears was often quite clunky. The gears tended to jerk into position, though this could just be how our bike was set up. Bear in mind, though, that these Altus shifters are the cheapest in the Shimano range, and can also be upgraded.

Off-road suitability

At £2,599, it’s certainly not cheap, but it is the least expensive in the Trekking range. It isn’t designed as a pure off-road machine, so Its limitations in that department should be taken with a pinch of salt. And if you find yourself riding more technical terrain you can always upgrade the forks, tyres and disc brakes for better performance.

A rear pannier hints at the Trekking 4’s true hybrid nature, allowing you to strap ample storage to the bike for longer journeys or regular work commutes.

Not only does the Haibike Trekking have three frame designs, each frame is also available in five different sizes, so it’s easy to find one to suit you. There’s also a sizing calculator on the website to guide you to the correct size.

Overall it’s a well-balanced e-bike that feels at home on the road, gravel tracks and muddy paths and won’t be out of its depth if you take it for occasional forays into the hills or woods. The 250W electric motor does a good job of providing assistance when you need it and its forks will allow you to take the bike a little further into the wild than most hybrids.

The battery life is dependent on a variety of factors such as rider weight, terrain, weather and the power setting selected, but you can expect to get 40 up to 50 miles (80km) out of a single charge.

The post MF Tests: Haibike Trekking 4 High e-Bike appeared first on MensFitness.

For a full roundup, check out the best e-bikes for riding on and off road

BEST E-BIKE 2023

Volt London e-Bike

BUY IT NOW

£2,199 / voltbikes.co.uk

PROS:

• Sturdy design
• Useful torque sensor

CONS:

• No colour options
• Only one size available

Weight: 4/5
Power: 5/5
Range: 5/5
OVERALL: 5/5

The Volt London is an award-winning, British-made e-bike that despite its name is proving popular with commuters all over the country.

Weighing 43lb (19.5kg), it’s a sturdily constructed bike that’s designed for the day-to-day rigors of riding to work, but is capable of much further urban exploration.

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The Volt London has built-in road lights, ABUS security lock, suspension seat post and a torque sensor

It’s sleek, attractive, almost industrial design garnered praise at the Red Dot Design Awards, where it won Best Bicycle Design in 2022. It’s brushed raw aluminium finish belies a ruggedness that will cope with all the city streets can throw at it.

Underneath its utilitarian design, the Volt London has plenty of neat features. We particularly like the NFC immobilising key fob. which you have to tap on the LCD display to get started, and the fixed Dutch-style ABUS lock that slides a bolt through the rear wheel for extra security.

There’s also a small lever under the LCD display which delivers a small amount of power from the motor. It’s ideal if you need to walk with the bike, giving you that extra bit of help.

Torque sensor

The rear-wheel-mounted 250W motor offers plenty of immediate traction when accelerating away from traffic lights and a Bafang Torque Sensor detects when you start putting more power through the pedals (such as on hills) and smoothly delivers more power to assist you.

There are three power settings – low, medium and high – which you select from the waterproof LCD screen. The bike’s top assisted speed is 15.5mph (25kmph), below which the pedals barely need turning – just sit back and enjoy the ride.

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A full charge of the lithium ion 36V battery normally takes around three hours, which could last up to 60 miles (96km). However, this depends on variables such as rider weight, terrain and weather. The battery is housed within the frame, which adds to its sleek appearance, but can be detached for home or office charging.

The Shimano single-speed drivetrain is simple but effective, needing barely any maintenance. And with the toque assist, you’ll never really feel under-geared either.

e-Bike components

The aluminium fork is fixed so offers no protection from potholes or pavement drop-offs, although Volt has thoughtfully included a suspension seatpost, which takes some of the sting out of uneven road surfaces.

Other component choices are top-notch too, with Tektro hydraulic disc brakes, Fabric saddle and grips, Alex reinforced rims and Schwalbe puncture-resistant tyres.

The detachable front luggage rack can easily stow a briefcase or rucksack so you won’t have to sling a bag over your back on your journey. (There are rear mounts for adding a pannier rack there too if needed.)

Unfortunately it only comes in the 19in frame size, so will probably be unsuitable for riders below 5ft 6in (1.7m), but Volt maintains it can carry weights of 265lb (120kg) including luggage so it should be able to accommodate larger riders easily.

Overall the Volt London does exactly what it says on the tin. In an environment where you’d otherwise be changing gear frequently, the single-speed drivetrain and torque-sensitive motor combination makes perfect sense. The Volt is a well designed, responsive machine than will have you looking forward to your morning commute.

The post MF Tests: Volt London e-Bike appeared first on MensFitness.

For a full roundup, check out the best e-bikes for riding on and off road

Pure Flux One E-Bike

BUY IT NOW:

£999 / electriclife.co.uk

PROS:

• Excellent value
• Light weight

CONS:

• Feels underpowered
• Only one frame size

Weight: 5/5
Power: 2.5/5
Range: 3.5/5
OVERALL: 4/5

The Pure Flux One is a compact, lightweight and paired-back e-bike with a minimalist design. It has the look of a conventional hub-geared pedal cycle – the only giveaway is that bottle-shaped battery on the down tube.

Weighing in at around 38.5lb (17.5kg), it’s an ideal commuter bike for those who may find themselves having to lift it onto trains, carry it up stairs or move it around confined spaces.

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The Pure Flux One is a stealthy-looking machine, but those silver details reflect car headlights for safer night riding

The Pure Flux One is competitively priced, and with its simple design it’s clearly intended as an entry-level e-bike. If its retail price wasn’t already remarkable value, we’ve seen it sold as low as £799 at pureelectric.com so keep an eye out for future bargains.

The main selling point of the Pure Flux One is its weight. Riding this nippy, responsive machine is a joy and when the electric motor cuts out it feels like riding a normal bike. You don’t find yourself fighting against its weight, which can often be a problem with e-bikes.

It’s 6061 aluminium frame and rigid forks certainly contribute to this lightweight feel – although having no front suspension can make the feedback from the road feel harsh at times.

Belt-drive system

One of the most innovative features on the Pure Flux One is the Gates Carbon Drive drivetrain, which replaces the traditional chain and derailleur system. It’s a carbon fiber-reinforced drive belt which doesn’t rust or need constant lubrication and has an instant pick-up when you start to turn the pedals.

It’s one less thing to worry about and means the drivetrain is effectively maintenance-free. It’s also designed to last at least 10,000 miles (16,000km) before failing, compared to 275 miles (440km) of a conventional chain.

The downside to this system is that the bike only has one gear. It’s certainly not a deal-breaker, though, and for a city commuter one gear is normally all you need. It just means you’ll rely on the motor a little more than on a geared e-bike. Not having a hub gear on the rear wheel is probably the only way Pure Electric could keep Flux One’s price so low.

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Unlike the other e-bikes on test, the Flux One’s battery pack is external and not built into the frame. This makes the bike look slightly ungainly and not as sleek as the others, but offers the advantage of being able to unclip the battery and charge it elsewhere.

One nice touch is the reflective silver logo and stripes, which give the pure black frame some much-needed night-time visibility.

The Pure Flux One it fitted with cable disc brakes which, although they don’t provide as much bite as hydraulic brakes, have enough stopping power for precise control in traffic. They are easier to set up and maintain than hydraulics too.

Commuting tyres

Its 35mm tyres are wider than on most road bikes and are fairly grippy, coping well with potholes and wet cycle paths. However, you wouldn’t want to take them on technical or muddy trails.

The bike’s range is less than the others on test, with a maximum distance of 25 miles (40km). If you’re looking to take longer rides, you’d need to lower the assistance and use your body to power the bike, or find a convenient point to top up the battery. Bear in mind, though, that a full charge can take up to five hours.

The 250W motor does feel somewhat underpowered when riding, especially when trying to pull away at lights. There are three power settings, easily accessed from the control unit mounted on the handlebar, which allow you to choose whether the motor cuts out at 10, 12.5 or 15mph (15.5, 20 or 25km/h).

Other than its lack of gears, the other main drawback of the Pure Flux One is that it only comes in one size. You can easily adjust the saddle (or buy a handlebar stem of a different length) but top-tube length is important for overall comfort and that can’t be changed. Anyone over 6ft (1.8m) or under 5ft 6in (1.7m) will probably need to look elsewhere.

The post MF Tests: Pure Flux One E-Bike appeared first on MensFitness.

I’d always had a love-hate relationship with running. Playing sport was never an issue, but I’d try my hardest to get out of long runs that didn’t involve a ball.

As I crept towards the big four zero, however, and got tired of 18-year-olds running rings around me at football, I knew I’d have to find another way of getting exercise in. 

It was late on a Saturday night, edging into Sunday morning. I’d finished work and had jumped on the train to my local station.

Sat in a warm carriage, I peered through the window. The rain was horizontal and the wind whipped the trees back and forth. I was praying there would be a string of cabs in the taxi rank. There wasn’t.

Standing in the deserted ticket hall, I steeled myself for the inevitable drenching. All that separated me from my warm, inviting bed was two miles of hilly, dark, wet countryside. 

With the thought of fresh, cosy sheets lingering in my mind, I’d no option but to walk. Shouldering my rucksack, I strode out towards home.

I got back 45 minutes later, miserable and soaked. But as I towelled myself off, I wondered whether walking with a load on your back could be considered an alternative to running. It turns out, it can. 

What is rucking?

Put simply, rucking is a resistance exercise where you carry the weight in a rucksack while walking. It doesn’t get more complicated than that.

It doesn’t have to be a long walk. You don’t have to carry a heavy weight, you don’t need expensive equipment and you don’t have to learn any complicated techniques. The beauty of rucking lies in its simplicity.

With the added weight, your legs, core, back and shoulders have to work harder to keep you moving. As such, you’ll burn more calories while strengthening your whole body. 

Its popularity in the United States has spawned numerous websites, podcasts and clubs. Although it isn’t as big on these shores, rucking’s reputation is growing slowly as people look to explore the great outdoors.

Origins of rucking

We can trace rucking back to the Roman Empire. Vegetius, the Roman theorist, wrote in his book De Re Militari, ‘The first thing the soldiers are to be taught is the military step, which can only be acquired through constant practice.’

He believed that a Roman soldier should be able to march 20 miles in five hours, while carrying 60lbs of equipment, as a basic standard of fitness.

Despite nearly 1,600 years passing since Vegetius’ words, the need for a human to walk long distances while carrying heavy loads hasn’t diminished. In fact, a 2016 article published in The American Journal of Lifestyle Medicine noted that ‘Early humans may have walked 12 miles a day finding food, exploring and seeking shelter.’

It goes on to say this exercise ‘provided our muscles and bones with abundant physical activity’ while supplying ‘our brains with enough oxygen for continued neuronal development.’ Plainly, it’s in our DNA to move.

It’s also better for your joints than other forms of exercise. According to a study published by the British Journal of Sports Medicine in 2007, “the reported incidence of running injuries to the lower extremities in long distance runners varied from 19.4% to 92.4%.” Worryingly, up to 50% of these injuries were knee-related.

Compare these figures to a study in the American Medical Journal, which found that most injuries suffered by ruckers were blisters. 

Photography: Getty Images

Benefits of rucking

Many associate the effectiveness of exercise with how many calories you burn, but there are more benefits to rucking than physical fitness. It can enhance your mental health as well.

Chris Spray is the co-founder of Mind Over Mountains, a charity that helps people heal through the power of nature. Formed in 2018, it holds organised rucks through the mountains and aims to be accessible to all.

As a neuro linguistic programmer, he’s well aware of the calming effects of time spent in nature. “We live our lives on a conveyor belt,” he says. “Quite often people come out with us and improve. Sometimes they just like to come and talk.” 

Despite my only real involvement of rucking being a soaked walk home, I wanted to go on a proper ruck. Plan a route, carry a weight and see how I got on both physically and mentally.

Getting started with rucking

I recruited a good friend and experienced rucker, Paul, to come along for support, but to also tap into his knowledge. I dusted off an old backpack found in the loft. It was sturdy, had chest and waist supports and was deep enough to support the weight, water and snacks I’d be carrying. Paul said he’d sort out a weight to carry.

On the day of our ruck, he was sat outside his house waiting for me, with two ominous blue rubble bags resting at his feet. He smiled as I cast my eyes warily over them. Inside each was 10kg of shingle. With one deposited into my pack, we drove out into the countryside.

Reaching the start point, I donned the rucksack. I could feel the weight sitting at the bottom of the bag, pulling the shoulder straps sharply into my skin, dragging me off balance. It was an easy mistake to make, one that could’ve made it harder for my body to compensate for. 

Mike Chadwick is a strength and conditioning coach who spent 13 years in the Parachute Regiment and Royal Army Physical Corps. He now runs coachmikechadwick.com, an online coaching academy for tactical athletes. His clients range from international Special Forces to UFC fighters. With his past experiences, he certainly knows a thing or two about rucking. 

“You’re less efficient if the load is away from your centre of mass,” Chadwick says. “The best thing to do is have a backpack that sits flat against your back, which also has chest supports.” 

Space to talk

A quick re-pack, with the weight sitting higher up, and we were off. We rolled through lush meadows and hefty hills at a gentle pace, the sun’s rays beating down on us.

Within 20 minutes of being in the countryside, I started to notice a difference. Although my calves were burning from the added weight and undulating terrain, I felt something else. My mood had lifted. I’d opened up to Paul and we spoke freely about everything and anything. As we talked, all thoughts of burning thighs and chafing shoulders melted away. 

Chris Spray knows exactly why I felt like that. “When we walk alongside one another and just listen, we’re actually giving back,” he says. “The psychological effect of meeting friends can lead to your heart rate elevating, while stress chemicals are decreased.”

Mental health benefits of rucking

In some ways, this aspect of rucking was more important to me than burned calories or distance travelled. It’s supported by science as well. The same article published in the American Journal of Lifestyle Medicine says, ‘Time in nature can lead to health benefits’, such as ‘restoration of mental and emotional health.’

We rucked for just under six miles. I asked Chadwick whether this was long enough.

“Your distance should be determined by your competence,” he says. “Your competence is determined by your foundations.”

Is there anything in the gym I could do to help, I ask? He’s quick to point out that core stability is the key, and a heavier load requires greater core strength. 

While rucking is straightforward and cheap, it’s a good idea to invest in a suitable backpack. A 2018 study published in the Military Medical Research Journal looked at how the positioning of a load on a ruck affected the human body.

The results showed that soldiers expended more energy, took more breaths per minute and ultimately had a higher heart rate when marching with their kit distributed across the body. They found the opposite when the soldiers carried the kit on their backs.

Ruck on

You can do rucking anywhere – you don’t have to do it through fields or meadows or take on steep hills. In fact, if you’ve ever decided to walk from point A to point B with a backpack, you’ve rucked. 

At the end of my outing, despite aching muscles, I felt good. I was sweating and my mind was clear.

Spray reminded me that 80% of the challenge in addressing your wellbeing is actually just turning up. The rest is easy.

Rucking equipment

Mirafit Cast Iron Ruck Plates

£24.95 / mirafit.co.uk

Tins of beans are the budget-friendly way to add weight to your rucksack, but for a more measured approach, these specialist ruck plates allow you to know exactly how much load you’re lugging. When you’re done rucking, they make for useful resistance training accessories, too – like odd-shaped weight plates. They’re available in 5kg, 10kg, 15kg, 20kg or as a full set.

GPS Apps

For longer rucks, a map and compass are the old-school essentials, but for 21st century navigation, download a GPS app like OS Maps or Outdooractive. With an annual subscription, you can plot routes, download offline maps and pinpoint your location – it’s like Google Maps for the countryside.

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The post What Is Rucking? How To Get Started + Mental & Physical Benefits appeared first on MensFitness.