Key facts
- Emily McCarthy, a former CIA operative, cofounded the fitness gear company GORUCK.
- McCarthy advocates for rucking, which involves walking or running with added weight.
- She suggests beginners use a backpack and household items for weight.
- Gradually increasing weight and distance builds muscle and improves cardiovascular health.
- Rucking has become a popular social activity with organized meetups.
Emily McCarthy, a former CIA operative and D1 track athlete, found that rucking—walking or running with added weight—became a crucial part of her training. This experience led her and her husband, Jason, a Special Forces veteran, to cofound GORUCK, a fitness gear company. McCarthy emphasizes that rucking is an accessible exercise that combines cardio and strength training, contributing to muscle longevity and healthy aging. She advises beginners to start with simple equipment like a backpack and readily available weights such as bricks, bags of rice, books, or water bottles. The key is to gradually increase the load and duration of walks, integrating rucking into daily activities like dog walks or strolls. McCarthy notes that even a small increase in weight, like from 8 to 12 pounds, can provide a significant confidence boost. Rucking has also evolved into a popular social activity, with organized meetups and clubs like the 'Mother Ruckers' fostering community and providing a shared, adaptable workout experience where 'weight is the great equalizer.'