Rucking Gear for Beginners: Your Essential Guide to Getting Started

Rucking, simply put, is walking with a weighted backpack. It’s a fantastic form of exercise that builds strength, endurance, and mental toughness. It’s accessible to almost everyone and can be scaled to fit any fitness level. If you’re curious about rucking but unsure where to start with gear, you’ve come to the right place. This guide will walk you through everything you need to know about rucking gear for beginners, ensuring you’re properly equipped for your first ruck and beyond.

What is Rucking and Why Should You Try It?

Before diving into gear, let’s quickly define rucking and its benefits. Rucking is essentially hiking with weight. It’s a military term, referring to soldiers marching long distances with their packs. However, you don’t need to be military personnel to enjoy the benefits of rucking. It’s a low-impact exercise that offers a wide range of physical and mental advantages.

Benefits of Rucking:

• Improved Cardiovascular Health: Rucking elevates your heart rate and improves cardiovascular endurance. According to a study published in the Journal of Strength and Conditioning Research, load carriage activities like rucking significantly improve cardiovascular fitness.
• Increased Strength and Endurance: Rucking strengthens your legs, back, and core. The added weight challenges your muscles, leading to increased strength and muscular endurance.
• Calorie Burning: Rucking burns more calories than walking alone. The extra weight increases the intensity of your walk, leading to a higher calorie expenditure, beneficial for weight management.
• Low Impact Exercise: Compared to running, rucking is low impact, reducing stress on your joints. This makes it a great option for people of all ages and fitness levels, including those recovering from injuries.
• Mental Toughness: Rucking pushes your physical and mental limits. Carrying weight over distance requires perseverance and mental fortitude, building mental toughness over time.
• Accessibility and Affordability: Rucking is a very accessible form of exercise. You can ruck almost anywhere, and the gear is relatively inexpensive to get started.

Essential Rucking Gear for Beginners

Getting started with rucking doesn’t require a massive investment. Here’s a breakdown of the essential gear you’ll need as a beginner:

1. The Backpack (Rucksack)

The backpack, or rucksack, is the most crucial piece of gear. For beginners, you don’t need a super specialized tactical rucksack right away. A sturdy backpack you already own might even work initially, but for regular rucking, consider these features:

• Durable Material: Look for backpacks made from robust materials like Cordura or ripstop nylon to withstand the weight and wear and tear of rucking.
• Comfortable Straps and Hip Belt: Padded shoulder straps and a hip belt are essential for distributing weight evenly and comfortably. A hip belt transfers weight from your shoulders to your hips, reducing strain.
• Sternum Strap: A sternum strap across your chest helps to further stabilize the backpack and keep the shoulder straps in place.
• Frame Sheet (Optional but Recommended): A frame sheet adds structure to the backpack, preventing it from collapsing under weight and improving weight distribution. Some beginner-friendly rucksacks may have integrated frame sheets or be designed to accommodate them.
• Capacity: For beginners, a 20-30 liter backpack is generally sufficient. You don’t need a massive pack for rucking workouts.

Beginner Backpack Recommendations:

• Your Existing Backpack: To start, use a sturdy backpack you already own. This allows you to try rucking without immediate investment. Ensure it’s comfortable enough for walking and can handle some weight.
• GORUCK Rucker® Core: While GORUCK is known for its higher-end gear, the Rucker® Core is a more budget-friendly option specifically designed for rucking. It’s durable, comfortable, and built for weighted workouts. GORUCK Rucker® Core
• REI Co-op Trail 25: A versatile and affordable hiking backpack that can double as a rucking pack. It’s comfortable, durable, and offers good features for the price. REI Co-op Trail 25
• Savotta Jäger M: A robust and durable military-style rucksack known for its quality and ruggedness, suitable for more demanding rucking. Savotta Jäger M

2. Ruck Weights

The weight is what turns a walk into a ruck. Start light and gradually increase the weight as you get stronger. Proper weight distribution is crucial for comfort and injury prevention.

• Weight Plates vs. Sandbags/Other Weights: Ruck plates are specifically designed for rucking backpacks. They are flat, compact, and fit snugly against your back. Sandbags or even water bottles can work, but they can shift and be less comfortable.
• Starting Weight for Beginners: A good starting point for beginners is 10-20 lbs (4.5-9 kg) for men and 5-10 lbs (2.25-4.5 kg) for women. This is just a guideline; adjust based on your fitness level. It’s always better to start too light than too heavy.
• Progressive Overload: Gradually increase the weight as you get stronger. Aim to increase by 5-10 lbs at a time, ensuring you can maintain good form and comfort.

Beginner Weight Recommendations:

• GORUCK Ruck Plates: Designed to fit perfectly in GORUCK rucksacks, but compatible with many other backpacks. Available in various weights. GORUCK Ruck Plates
• Rogue Fitness Ruck Plates: Another reputable brand offering high-quality ruck plates in different weights. Rogue Fitness Ruck Plates
• DIY Weight Options (For Starting Out):
  • Sandbags: Fill durable bags with sand. Ensure they are securely sealed to prevent leaks.
  • Water Bottles: Fill water bottles with water or sand for adjustable weight.
  • Bricks/Rocks (Carefully): Wrap bricks or rocks securely in towels or duct tape to prevent shifting and damage to your backpack. Be cautious and ensure they are stable.

3. Footwear

Comfortable and supportive footwear is paramount for rucking. You’ll be putting in miles, so protect your feet.

• Hiking Boots vs. Trail Runners vs. Sturdy Sneakers:
  • Hiking Boots: Provide excellent ankle support and durability, ideal for uneven terrain and heavier loads.
  • Trail Runners: Lighter and more flexible than hiking boots, suitable for smoother surfaces and lighter rucks.
  • Sturdy Sneakers: For beginners rucking on paved surfaces with light weight, sturdy sneakers with good support can suffice.
• Sock Choice: Wear moisture-wicking socks to prevent blisters. Wool or synthetic socks are excellent choices. Avoid cotton socks, as they retain moisture and can lead to blisters. Research in the Wilderness & Environmental Medicine journal highlights the importance of proper sock selection for foot health during outdoor activities.
• Break in Your Footwear: Don’t ruck in brand new boots or shoes for long distances right away. Break them in with shorter walks to prevent blisters and discomfort.

Beginner Footwear Recommendations:

• Merrell Moab 2 Vent Hiking Shoe: A popular and comfortable hiking shoe, great for rucking and general outdoor activities. Merrell Moab 2 Vent
• Salomon X Ultra 4 Mid GTX Hiking Boots: Excellent hiking boots offering great support, waterproofness, and traction. Salomon X Ultra 4 Mid GTX
• Altra Lone Peak Trail Running Shoe: If you prefer trail runners, the Altra Lone Peak offers a wide toe box and zero-drop platform, favored by many rucking enthusiasts. Altra Lone Peak

4. Hydration

Staying hydrated is crucial, especially during rucking, as you’ll be sweating and exerting yourself. Carry enough water, especially for longer rucks or in warm weather.

• Water Bottles vs. Hydration Bladders:
  • Water Bottles: Simple and easy to refill. Carry them in side pockets of your rucksack.
  • Hydration Bladders: Allow you to drink hands-free while rucking. Many rucksacks have compartments specifically for hydration bladders.
• How Much Water to Carry: A general guideline is to carry at least 1 liter of water for every hour of rucking, adjusting based on weather conditions and intensity.
• Electrolytes: For longer rucks, consider adding electrolytes to your water to replenish lost minerals through sweat.

Beginner Hydration Recommendations:

• Nalgene Water Bottles: Durable and leak-proof, a classic choice for hydration. Nalgene
• CamelBak Crux Hydration Reservoir: A reliable and popular hydration bladder. CamelBak Crux
• Electrolyte Tablets or Powder: Brands like Nuun, Liquid I.V., or Skratch Labs offer electrolyte supplements to add to your water.

5. Optional but Recommended Gear

While the above gear is essential, these items can enhance your rucking experience, especially as you progress:

• Rucking Belt (Weight Plate Carrier Belt): For heavier weights, a dedicated rucking belt can provide extra support and stability, preventing the weight from shifting.
• Padded Shoulder Straps or Wraps: Add extra padding to your shoulder straps for increased comfort, especially with heavier loads.
• Rucking Gloves: Protect your hands from blisters, especially during longer rucks or if using trekking poles.
• Trekking Poles: Provide extra stability on uneven terrain and can reduce strain on your knees, especially on downhill sections. A recent study in the journal Applied Sciences confirms the benefits of trekking poles for reducing joint load during walking.
• Headlamp or Reflective Gear: If rucking in low light conditions, ensure you are visible with a headlamp and reflective clothing for safety.
• Fitness Tracker/GPS Watch: Track your distance, pace, heart rate, and other metrics to monitor your progress.

Tips for Choosing Your Rucking Gear as a Beginner

• Start with What You Have: Don’t feel pressured to buy everything new right away. Use a backpack and footwear you already own to try rucking and see if you enjoy it.
• Prioritize Comfort and Fit: Comfort is key for rucking. Ensure your backpack, footwear, and clothing fit well and don’t cause chafing or discomfort.
• Read Reviews and Research: Before purchasing gear, read reviews and research different brands and models to make informed decisions.
• Start Light and Progress Gradually: Begin with a lighter weight and shorter distances and gradually increase the weight and duration as you get stronger and more comfortable.
• Consider Your Rucking Environment: Think about where you’ll be rucking (pavement, trails, hills) and choose gear accordingly. For example, hiking boots are more important for trail rucking than pavement rucking.
• Invest in Quality Over Time: As you continue rucking, consider investing in higher-quality gear that will last longer and perform better.

Key Takeaways for Beginner Rucking Gear

• Essential Gear: Backpack, ruck weights, comfortable footwear, hydration.
• Start Light: Begin with a lighter weight (10-20 lbs for men, 5-10 lbs for women) and gradually increase.
• Comfort is Key: Prioritize comfortable and well-fitting gear to prevent injuries and discomfort.
• Use What You Have: Start with gear you already own to test the waters before investing in specialized equipment.
• Progress Gradually: Increase weight, distance, and intensity over time as you get stronger.

FAQ: Rucking Gear for Beginners

Do I need a special rucksack for rucking?

Not necessarily to start. A sturdy backpack you already own can work for beginners. However, for regular rucking, a rucksack designed for weight carriage with features like padded straps, hip belt, and frame sheet will be more comfortable and efficient.

What kind of weight should I use for rucking?

Ruck plates are ideal as they are designed to be compact and fit snugly. Sandbags or even water bottles can work as DIY options for starting, but ruck plates offer better comfort and stability.

Can I ruck in running shoes?

While sturdy sneakers might suffice for light rucking on pavement, trail runners or hiking shoes are recommended for better support and durability, especially as you increase weight and distance. Hiking boots offer the most ankle support for uneven terrain and heavier loads.

How much weight should a beginner ruck with?

Start with 10-20 lbs for men and 5-10 lbs for women. Adjust based on your fitness level. It’s always better to start lighter and gradually increase the weight as you get stronger.

Where can I buy rucking gear?

You can buy rucking gear from outdoor retailers like REI, sporting goods stores, and directly from brands like GORUCK and Rogue Fitness. Online retailers like Amazon also offer a wide selection.

Is rucking hard on your knees?

Rucking is generally low impact compared to running. However, proper form, starting with appropriate weight, and using trekking poles (especially on downhill sections) can help minimize stress on your knees. Listen to your body and adjust weight and distance as needed.

Start Your Rucking Journey Today!

Rucking is a fantastic way to improve your fitness, both physically and mentally. With the right gear and a gradual approach, you can safely and effectively incorporate rucking into your workout routine. Don’t overthink it – grab a backpack, add some weight, and start walking! You’ll be surprised at how quickly you adapt and begin to enjoy the benefits of this challenging and rewarding activity. Happy rucking!

Written By:

Daniel Harrington

Chief Ruck Writer

Daniel Harrington, Chief Ruck Writer at RuckQuest, brings over a decade of experience in military training and fitness coaching, specializing in rucking techniques and strategies. With a passion for outdoor activities and a commitment to helping others succeed, he provides expert insights, comprehensive guides, and valuable gear reviews for ruckers of all levels.

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