Getting Started Rucking: Your Ultimate Beginner’s Guide

Rucking, simply put, is walking with a weighted backpack. Rooted in military training, it’s rapidly gaining popularity as a versatile and effective fitness activity for civilians. Whether you’re looking to boost your cardiovascular health, build strength, or simply spice up your workout routine, rucking offers a fantastic entry point. This guide will walk you through everything you need to know to get started rucking safely and effectively.

What is Rucking and Why Should You Do It?

At its core, rucking is just walking with weight. Think of it as hiking with a purpose, or a more intense version of your daily walk. The beauty of rucking lies in its simplicity and adaptability. It requires minimal equipment and can be scaled to suit any fitness level, from complete beginners to seasoned athletes. But why choose rucking over other forms of exercise?

Here are some compelling reasons to incorporate rucking into your fitness regimen:

• Cardiovascular Health: Rucking elevates your heart rate and improves cardiovascular endurance. According to a study published in the Journal of Strength and Conditioning Research, weighted walking significantly improves VO2 max, a key indicator of cardiovascular fitness.
• Strength and Endurance: Carrying extra weight engages more muscles than regular walking, particularly in your legs, core, and back. This builds functional strength and muscular endurance.
• Calorie Burning: Rucking burns more calories than walking alone. The added weight increases the intensity, leading to a higher metabolic demand. While exact calorie burn varies, you can expect to burn significantly more calories rucking compared to unweighted walking.
• Mental Health Benefits: Like any form of exercise, rucking releases endorphins, which have mood-boosting effects. The rhythmic nature of walking, especially outdoors, can also be meditative and stress-relieving.
• Accessibility and Low Impact: Rucking is a low-impact activity, making it gentler on your joints than running or high-impact exercises. It’s also incredibly accessible – you can ruck virtually anywhere, anytime.

Gear Up: Essential Rucking Equipment for Beginners

One of the great things about rucking is that you don’t need a ton of specialized gear to get started. However, having the right equipment will significantly enhance your comfort and prevent injuries. Here’s a breakdown of essential gear:

Rucksack (Backpack)

The most crucial piece of equipment is, of course, your rucksack. While you can technically start with any backpack you have lying around, a rucksack designed for weight-bearing will be much more comfortable and efficient in the long run. Consider these factors:

• Fit: A proper fit is paramount. The rucksack should sit comfortably on your back, with the weight distributed evenly. Look for adjustable straps (shoulder, sternum, and waist) to customize the fit.
• Durability: Choose a rucksack made from durable material that can withstand the added weight and wear and tear of rucking.
• Capacity: For beginners, a rucksack with a capacity of 15-25 liters is generally sufficient. You don’t need a massive military-style pack right away.
• Features: Look for features like padded shoulder straps and back panel, a sternum strap to distribute weight across your chest, and potentially a hip belt for heavier loads (though not strictly necessary for beginners).

Beginner Rucksack Recommendations: You don’t need to break the bank to start. Look for affordable and durable backpacks from brands like Amazon Basics, REI Co-op (daypacks), or even repurpose a sturdy school backpack. As you progress, you might consider investing in rucksacks specifically designed for rucking from brands like GORUCK or Altra (packs with weight plate compatibility).

Weight

The weight you carry is what transforms walking into rucking. Start light and gradually increase the weight as you get stronger. Here are common weight options:

• Ruck Plates: Steel or iron plates specifically designed for rucking. They come in various weights and fit neatly into rucksack plate carriers. GORUCK Ruck Plates are a popular option.
• Sandbags: Flexible and versatile, sandbags can be easily adjusted by adding or removing sand.
• Weight Plates (Gym Plates): If you have gym weight plates, you can wrap them securely in towels or padding to protect your rucksack and prevent shifting.
• Water Bottles or Books: For absolute beginners, even filled water bottles or books can provide a starting weight.

Starting Weight Recommendation: For most beginners, starting with 10-15 pounds (4.5 – 7 kg) is a good starting point. If you are new to exercise or have any pre-existing conditions, start even lighter or ruck without any added weight initially to get accustomed to the movement.

Footwear

Comfortable and supportive footwear is crucial for preventing blisters and injuries. Choose shoes that you would wear for a long walk or hike.

• Hiking Shoes or Boots: Provide excellent support, ankle stability, and traction, especially for uneven terrain.
• Trail Running Shoes: Offer a good balance of cushioning and flexibility, suitable for road and light trail rucking.
• Cross-Training Shoes: Can work for shorter, flatter rucks, but may lack the support needed for longer distances or heavier loads.
• Avoid: Running shoes (too much cushioning can be unstable under weight), dress shoes, sandals.

Ensure your shoes are well broken-in before embarking on longer rucks to minimize the risk of blisters.

Clothing

Wear comfortable, moisture-wicking clothing appropriate for the weather conditions.

• Moisture-Wicking Fabrics: Choose fabrics like polyester, nylon, or merino wool to wick away sweat and keep you dry.
• Layering: Dress in layers so you can adjust your clothing as you warm up or cool down.
• Socks: Wear moisture-wicking socks, preferably wool or synthetic hiking socks, to prevent blisters.
• Hat and Sunglasses: Protect yourself from the sun, especially during outdoor rucks.

Optional Gear

• Hydration Pack or Water Bottles: Staying hydrated is essential, especially on longer rucks.
• Trekking Poles: Can be helpful for balance and stability, especially on hilly terrain.
• Fitness Tracker or GPS Watch: To track your distance, pace, and heart rate.

Step-by-Step Guide to Starting Rucking

Ready to take your first rucking steps? Follow these steps to get started safely and effectively:

Step 1: Start Light

Resist the urge to load up your rucksack with heavy weight right away. Begin with a light weight (10-15 lbs or even less if you’re unsure) or even just the weight of your empty rucksack to get accustomed to the feel of carrying a pack. It’s better to start too light than too heavy and risk injury or discouragement.

Step 2: Keep it Short and Sweet

Don’t aim for marathon distances on your first few rucks. Start with short distances of 1-2 miles (1.6-3.2 km) or durations of 20-30 minutes. Focus on getting comfortable with the movement and proper form.

Step 3: Focus on Proper Form and Posture

Good posture is crucial for efficient and injury-free rucking:

• Stand Tall: Maintain an upright posture, avoiding slouching or leaning forward excessively.
• Engage Your Core: Keep your core muscles engaged to support your spine and distribute the weight properly.
• Look Ahead: Keep your head up and look ahead, not down at your feet.
• Natural Stride: Walk with a natural stride, avoiding overly long or short steps.
• Pace Yourself: Start at a comfortable walking pace. You should be able to hold a conversation while rucking.

Step 4: Gradual Progression

As you get stronger and more comfortable, gradually increase one variable at a time: weight, distance, or duration. A common guideline is the “10% rule,” which suggests increasing your weight or distance by no more than 10% per week. Listen to your body and avoid increasing too quickly, which can lead to overuse injuries.

Step 5: Listen to Your Body and Rest

Pay attention to your body’s signals. If you experience pain, stop and rest. Rucking is a challenging activity, and recovery is just as important as the workout itself. Ensure you get adequate sleep and allow your body time to recover between rucks.

Rucking Training Plan for Beginners (Example)

This is a sample 4-week beginner rucking plan. Adjust it based on your fitness level and how your body adapts. Remember to warm up before each ruck and cool down afterward.

Important Notes:

• Rest at least one day between rucking sessions.
• If you feel any pain, reduce the weight or duration, or take a rest day.
• Hydrate well before, during, and after your rucks.
• This is just an example plan. Adjust it to fit your individual needs and progress.

Safety and Injury Prevention for Rucking Beginners

While rucking is generally safe, taking precautions is essential to prevent injuries, especially when you’re just starting out:

• Warm-up and Cool-down: Always warm up before each ruck with dynamic stretches and light cardio. Cool down afterward with static stretches.
• Hydration and Nutrition: Stay well-hydrated by drinking water before, during, and after your rucks. Fuel your body with a balanced diet.
• Proper Lifting Technique: When lifting your rucksack, bend your knees and keep your back straight, just like lifting any heavy object.
• Awareness of Surroundings: Be aware of your surroundings, especially when rucking outdoors. Watch out for uneven surfaces, traffic, and other hazards.
• Listen to Your Body: Again, listen to your body. Don’t push through pain. Rest when you need to.
• Blister Prevention: Wear moisture-wicking socks and well-fitting shoes. Consider using blister prevention balms or tapes on blister-prone areas.

The Mental Benefits of Rucking

Beyond the physical advantages, rucking offers significant mental benefits. The rhythmic nature of walking, combined with the challenge of carrying weight, can be incredibly grounding and stress-relieving. Many ruckers find it to be a form of moving meditation, allowing them to clear their minds and connect with their surroundings. Spending time outdoors while rucking can further enhance these mental health benefits, reducing stress and boosting mood. The sense of accomplishment after completing a challenging ruck can also build confidence and resilience.

Rucking Beyond the Basics: Progression and Goals

Once you’ve established a solid foundation in rucking, you can explore ways to progress and set new goals:

• Increase Weight and Distance: Continue to gradually increase the weight you carry and the distance you ruck to challenge yourself further.
• Rucking on Hills and Trails: Incorporate hills and trails into your rucks to add variety and increase the intensity.
• Rucking for Specific Goals: Set specific goals, such as training for a rucking event, improving your time over a certain distance, or using rucking as cross-training for other activities.
• Join a Rucking Community: Connect with other ruckers in your area or online for motivation, support, and camaraderie. r/Goruck on Reddit is a great online community.

Key Takeaways: Rucking for Beginners – In a Nutshell

• Start Simple: Rucking is walking with a weighted backpack. Begin with light weight and short distances.
• Proper Gear Matters: Invest in a comfortable rucksack and supportive footwear.
• Focus on Form: Maintain good posture and a natural stride.
• Progress Gradually: Increase weight, distance, or duration slowly to avoid injury.
• Listen to Your Body: Rest and recover when needed.
• Enjoy the Benefits: Rucking is a fantastic way to improve your physical and mental health.

FAQ: Your Questions About Starting Rucking Answered

Q: How much weight should I start with?

A: 10-15 pounds (4.5-7 kg) is a good starting point for most beginners. You can start lighter or even with bodyweight if needed.

Q: What kind of backpack should I use?

A: Any sturdy backpack will work to start. For more comfortable and efficient rucking, consider a rucksack designed for weight-bearing.

Q: How often should I ruck?

A: Start with 2-3 rucks per week, with rest days in between. Allow your body time to recover.

Q: Where can I ruck?

A: Anywhere you can walk! Roads, trails, parks, even your neighborhood.

Q: Is rucking hard on the knees?

A: Rucking is generally low-impact, but starting too heavy or with poor form can strain your joints. Start light, focus on proper form, and listen to your body.

Q: Can I ruck every day?

A: While possible, it’s generally recommended to include rest days in your rucking schedule, especially when starting out, to allow for muscle recovery and prevent overtraining.

Ready to Ruck? Take the First Step!

Getting started with rucking is easier than you might think. Grab a backpack, add some weight, and head out the door. Start slow, be consistent, and enjoy the journey of building strength, endurance, and mental resilience through rucking. You’ve got this!