Need advice
I am an avid runner and walker, so I wanted to start rucking to maximize health benefits while on my walks. I am a 5’3” female, about 120 lbs, and have been putting 16 lbs of weight in an old backpack. I’ve gone on 4 rucks so far, and found that my heart rate stays firmly in the “Zone One” category. I believe this is accurate based on my apple watch and a simple “walk and talk” test. My rucking doesn’t feel strenuous, just heavy and uncomfortable.
Both books I’ve read that promoted rucking definitely harped on the benefits of achieving a “Zone two” heart rate. I thought about adding more weight, but I do have some minor back problems and am afraid of injury. The next day my back has been pretty sore, but more in a positive way than a “risking injury” way.
Do I just need to train until I’ve strengthened my back muscles more? How do I achieve Zone Two? Is it really as beneficial as the books make it out to be?