Rucking is an accessible and effective workout that combines strength training with cardiovascular exercise. It’s ideal for people of all fitness levels, whether you’re just starting your fitness journey or looking for a new way to challenge yourself. Starting a rucking routine from scratch might seem simple, but there are a few important steps to follow to ensure you’re getting the most out of your workout while staying safe. This article will guide you through everything you need to know to start rucking, from selecting the right gear to progressing your routine as you get stronger.
Choosing the Right Gear
The first step in starting a rucking routine is choosing the right equipment. The essential gear for rucking includes a good backpack (rucksack) and weights. Here’s how to select each:
- Rucksack: Look for a durable, comfortable rucksack with padded shoulder straps and a waist belt to help distribute weight evenly. You don’t need a military-grade pack to start, but it’s worth investing in a quality bag that can handle the weight without causing discomfort.
- Weights: You can use a variety of objects to weigh down your rucksack, including weight plates, sandbags, or even household items like water bottles. Start with a light weight (10-20 pounds) and gradually increase it as you become more comfortable with the load.
- Footwear: Choose shoes with good support and cushioning. Running shoes or hiking boots are both great options for beginners, depending on the terrain you plan to ruck on.
Starting Slow: How to Ease into Rucking
As with any new exercise, it’s important to start slow when beginning a rucking routine. The goal is to build strength and endurance gradually without overloading your body or risking injury.
Start with Light Weight and Short Distances
- Weight: Begin with a manageable weight—around 10 to 20 pounds is a good starting point for most people. As you get stronger, you can increase the weight in 5- to 10-pound increments.
- Distance: Aim for a short distance to begin, such as 1 to 2 miles. Focus on maintaining proper posture and getting a feel for carrying the weight. You can gradually increase your distance over time as your endurance improves.
Frequency: How Often Should You Ruck?
For beginners, start by incorporating rucking into your fitness routine 1 to 2 times per week. As you become more comfortable with the weight and distance, you can increase the frequency to 3 to 4 times per week.
- Recovery: It’s important to allow your body time to recover, especially if you’re new to carrying weight. Rest days between rucking sessions will help your muscles repair and adapt to the added stress of the workout.
Mastering Proper Form for Rucking
Good form is essential to prevent injury and get the most out of your rucking workouts. Here’s how to ruck with proper posture and technique:
- Posture: Stand tall with your chest lifted and shoulders pulled back. Keep your core engaged throughout the ruck to support your spine. Avoid slouching or leaning forward under the weight of the rucksack.
- Stride: Take shorter steps to maintain control and balance. Avoid overstriding, which can put extra strain on your knees and hips.
- Pace: Keep a steady pace that allows you to maintain proper form. Rucking is not about speed—it’s about endurance and strength. Focus on maintaining a pace that feels challenging but sustainable.
Progressing Your Rucking Routine
Once you’ve gotten comfortable with the basics, it’s time to start progressing your rucking routine to build more strength and endurance.
Increase the Weight Gradually
As your strength improves, you can start adding more weight to your rucksack. Aim to increase the weight by 5 to 10 pounds every few weeks, depending on how your body is adapting. Remember to keep the weight close to your back to prevent unnecessary strain on your lower back.
Extend Your Distance
Once you can comfortably ruck 1 to 2 miles with your starting weight, begin increasing your distance. Add a quarter to a half-mile every week until you reach your desired distance. For many people, 3 to 5 miles is a great goal for regular rucking, but you can go further as your endurance builds.
Vary Your Terrain
Rucking on different types of terrain—such as flat surfaces, hills, or trails—can provide new challenges for your muscles and joints. Once you’re comfortable with basic rucking, try incorporating some elevation or uneven ground to improve your balance and engage different muscle groups.
Adding Rucking to Your Overall Fitness Plan
Rucking can be a standalone workout, or it can complement other forms of exercise like strength training or running. Here’s how to integrate rucking into a balanced fitness routine:
- Strength Training Days: You can ruck on days when you’re not lifting weights, using it as a cardio workout that also builds strength and endurance.
- Running or Walking Days: Rucking can be done on days when you’re already planning to walk or run, adding an extra challenge by carrying weight. Just be sure to reduce your running intensity when rucking to avoid overtraining.
- Rest and Recovery: Don’t forget to build rest days into your routine. Rucking is demanding on your muscles and joints, so allowing time for recovery is crucial for long-term progress.
Staying Motivated: Setting Rucking Goals
Setting goals is a great way to stay motivated and track your progress. Here are a few ideas for rucking goals to keep you on track:
- Increase Weight: Set a goal to increase the weight you carry by a certain amount over a specific period (e.g., adding 10 pounds over the course of a month).
- Increase Distance: Set distance goals, such as walking a 5-mile ruck without stopping or completing a longer ruck event.
- Ruck Events: Consider signing up for a local rucking event, such as a GORUCK challenge, to test your endurance and meet other ruckers.
Conclusion
Starting a rucking routine from scratch is simple, but it’s important to take it slow and focus on building a strong foundation. By choosing the right gear, mastering proper form, and progressing your weight and distance gradually, you’ll be well on your way to building strength, endurance, and resilience through rucking. Whether you’re using it as a standalone workout or integrating it into your broader fitness plan, rucking is a versatile and effective way to get fit.