Rucking involves walking while carrying a weighted backpack. This practice transforms a regular walk into a full-body workout, engaging muscles and significantly elevating cardiovascular intensity. Originating from military training, rucking has become a popular low-impact method for civilians to build endurance, strength, and bone density. It is an excellent way to increase physical fitness without the high joint stress associated with running.
Essential Gear for Beginners
Starting your rucking journey requires a suitable rucksack, or backpack, that can handle the stress of carrying a dense load. Look for a pack made from durable material with padded shoulder straps and a robust design that keeps the weight from shifting. The pack should sit high on your back and close to your body to maintain proper balance and minimize strain.
The weight itself can be specialized ruck plates, small sandbags, or simple items like bricks or dumbbells wrapped in a towel for padding. Securing this weight high and tight within the main compartment is paramount, as this positioning helps maintain proper leverage. Ensure the weight is centered and evenly distributed to prevent the load from pulling you backward.
Footwear is another important consideration, as carrying extra weight increases the force exerted on your feet and ankles. Supportive athletic shoes or hiking boots with good ankle support are generally recommended, especially as you increase your distance or move onto uneven terrain. Pair these with moisture-wicking, seamless socks, ideally made from materials like Merino wool, to actively prevent friction and the formation of painful blisters.
Establishing Your Initial Ruck Plan
Your first few weeks of rucking should prioritize consistency and proper form over intense distance or heavy weight. A recommended starting weight for beginners is approximately 10 to 15% of your total body weight. For example, a person weighing 150 pounds should begin with a load between 15 and 22.5 pounds.
This modest load allows your muscles, joints, and connective tissues to gradually adapt to the new demands. For your initial sessions, keep the distance short, aiming for one to three miles, or a duration of 30 to 45 minutes. The goal is to finish feeling challenged but not completely exhausted, allowing for quick recovery.
Beginners should aim to ruck two to three times per week, ensuring you have rest days in between for adequate recovery. Maintaining a steady, manageable pace is far more beneficial than trying to achieve maximum speed. Focus on establishing a solid foundation before increasing any variables.
Maintaining Proper Rucking Technique
Maintaining correct body mechanics is essential for preventing strain and maximizing benefits. When moving, strive to stand tall, keeping your spine neutral. Engage your core muscles by gently drawing your navel inward, which provides stability and helps support the pack’s weight.
Your shoulders should be relaxed, pulled slightly back and down, avoiding the tendency to hunch forward under the load. This upright posture keeps your chest open for efficient breathing and ensures proper weight distribution. Allow your arms to swing naturally at your sides, matching the rhythm of your gait.
The pack must be secured high on your back, with the heaviest part of the load positioned closest to your body. Use the shoulder straps to keep the pack snug and prevent swaying. If your pack includes a waist belt, fasten it to shift some of the weight onto your hips. Taking short, steady strides helps maintain balance and reduces unnecessary strain on the lower back.
Progression and Safety Measures
Once your initial rucks feel comfortable, you can begin to safely increase the difficulty using a conservative approach known as the 10% rule. This guideline suggests increasing either your weight or your distance by no more than 10% per week. For example, if you are rucking three miles, the next week you would increase to 3.3 miles, or if carrying 20 pounds, you could add two pounds.
Listen closely to your body, as fatigue or persistent pain signals the need for a rest day rather than more intensity. Allowing your body time to recover and adapt is just as important as the training itself. Beginners should avoid rucking every single day, as pushing through pain can easily lead to an overuse injury.
Proper hydration is important because carrying a load increases your energy expenditure and can cause you to sweat more. Using a hydration bladder in your pack allows for continuous, easy access to water without breaking your stride. For longer rucks, pack nutrient-dense snacks high in carbohydrates and protein to maintain energy levels and support muscle function.
To prevent common rucking ailments, ensure your pack is secured tightly to minimize rubbing and chafing, especially around the shoulders and lower back. Blisters are common, and they can be mitigated by wearing high-quality, moisture-wicking socks and carrying a spare pair. If you experience lower back strain, it often means your pack is positioned too low or your core is not properly engaged, requiring immediate adjustment.