Rucking is a fantastic way to build strength, endurance, and cardiovascular fitness, but if you’re new to it, it’s important to start on the right foot. Carrying weight while walking might seem simple, but improper technique or preparation can lead to discomfort, fatigue, or even injury. This article outlines the ultimate do’s and don’ts for beginners to ensure a safe and effective rucking experience.
The Do’s of Rucking for Beginners
1. Do Start Light
When starting out, it’s tempting to load up your rucksack with a lot of weight to get faster results. However, overloading too quickly can strain your muscles and joints, leading to injury. Begin with a light load—around 10-15% of your body weight is a good starting point—and gradually increase the weight as your body adapts.
- Tip: If you weigh 150 pounds, start with a 15- to 20-pound rucksack. After a few weeks, increase the load by 5 pounds as your strength improves.
2. Do Focus on Form
Maintaining proper posture is crucial to prevent back, shoulder, and knee pain. When rucking, keep your head up, shoulders back, and your core engaged. Your back should remain straight, and you should avoid leaning forward excessively, as this can strain your lower back.
- Posture Tips:
- Look ahead, not down at your feet.
- Keep your shoulders rolled back and relaxed.
- Maintain a natural stride and avoid overstriding.
3. Do Wear Proper Footwear
Rucking puts extra stress on your feet, so it’s essential to wear supportive footwear designed for walking or hiking. Look for shoes with good arch support, cushioning, and traction, especially if you’ll be rucking on uneven terrain.
- Tip: Invest in moisture-wicking socks to prevent blisters and keep your feet dry during long rucks.
4. Do Build Distance Gradually
Just like with the weight in your rucksack, it’s important to increase the distance of your rucks gradually. Start with shorter distances, such as 1-2 miles, and slowly increase your distance as your endurance improves.
- Progression Plan: Begin with 1-2 mile rucks two to three times per week. After a few weeks, increase your distance by a half-mile to a mile, depending on how your body feels.
5. Do Stay Hydrated
Hydration is critical, especially during longer rucks or warm weather. Carry enough water with you, either in a hydration bladder or water bottles, to stay hydrated throughout your ruck.
- Tip: Aim to drink small amounts of water regularly during the ruck rather than large amounts all at once. This helps prevent dehydration and keeps your energy levels stable.
6. Do Warm Up and Cool Down
Warming up before your ruck and cooling down afterward helps prevent muscle stiffness and injury. Incorporate dynamic stretches such as leg swings, lunges, and arm circles before starting your ruck. Afterward, perform static stretches targeting your calves, hamstrings, quads, and back.
- Example Warm-Up: Spend 5-10 minutes doing dynamic stretches or a light walk to get your blood flowing before your ruck.
- Example Cool-Down: After your ruck, spend 5-10 minutes stretching the major muscle groups, focusing on areas that feel tight.
The Don’ts of Rucking for Beginners
1. Don’t Skip Rest Days
Rucking can be taxing on your muscles and joints, especially when carrying weight. It’s important to allow your body adequate recovery time between sessions to prevent overuse injuries. Aim for 1-2 rest or active recovery days between rucks, especially when you’re just starting out.
- Tip: Incorporate light activities like walking, swimming, or yoga on rest days to aid recovery without overtaxing your muscles.
2. Don’t Overload Your Rucksack Too Quickly
Increasing the weight too quickly is a common mistake among beginners. Loading up your rucksack with excessive weight can lead to poor form and increase the risk of injury to your back, knees, and shoulders. Remember, rucking is about gradual progression.
- Tip: Stick to the 10-15% body weight rule for the first few weeks, and only increase the weight when you can comfortably ruck at your starting weight.
3. Don’t Ignore Your Body’s Signals
Rucking can be challenging, but it’s important to listen to your body and recognize when something doesn’t feel right. Pushing through sharp pain, significant discomfort, or fatigue can lead to injury. If you feel pain in your joints, back, or feet, stop and reassess your form, weight, or distance.
- Tip: If discomfort persists, take a break and allow time for rest and recovery before your next ruck.
4. Don’t Wear the Wrong Gear
Wearing improper gear—such as non-supportive shoes, heavy cotton clothing, or an uncomfortable backpack—can lead to blisters, chafing, or other discomforts. Invest in the right equipment, including a properly fitted rucksack with padded straps, breathable clothing, and moisture-wicking socks.
- Tip: Avoid carrying a rucksack that’s too loose or poorly adjusted. Ensure the weight is distributed evenly and close to your body for better comfort and stability.
5. Don’t Neglect Core Strength
While rucking primarily works your legs and back, a strong core is essential for maintaining proper posture and preventing back pain. Don’t neglect core exercises as part of your overall fitness routine. Incorporating exercises like planks, leg raises, and Russian twists will improve your stability and endurance during rucks.
- Core Strengthening Routine:
- Planks: 3 sets of 30-60 seconds
- Leg Raises: 3 sets of 10-15 reps
- Russian Twists: 3 sets of 15-20 reps
6. Don’t Compare Your Progress to Others
Everyone’s rucking journey is different, so it’s important not to compare your progress to others. Focus on your own goals and achievements, and remember that building strength and endurance takes time. Celebrate small victories and stay patient with your progress.
- Tip: Keep a rucking journal to track your progress over time, noting improvements in distance, weight carried, and how you feel during and after each ruck.
Conclusion
Rucking is an accessible and effective way to improve fitness, but like any workout, it’s important to approach it with care and proper technique. By following these do’s and don’ts, beginners can safely and gradually build strength, endurance, and confidence. Start light, focus on form, and allow your body time to adapt, and you’ll be on your way to mastering rucking in no time.