Rucking For Beginners: Everything You Need To Know
"Rucking is a great way to get a workout and build mental toughness."
—David Goggins, ultramarathon runner and former Navy SEAL.
Rucking, the act of walking with weight in a backpack, offers a low-impact fitness alternative that packs a substantial punch. It's as straightforward as it sounds: put on a backpack, add some weight, and walk. This unassuming practice delivers impressive benefits, from improving cardiovascular endurance and strength to enhancing flexibility, bone density, and posture. Rucking has deep historical roots in military training, fostering not only physical resilience but also mental toughness.
If you're new to rucking, this guide serves as the perfect introduction to this versatile activity. I'll delve into its physical benefits, providing scientific insights into why it's gaining popularity. You'll also find practical advice on getting started with the right weight, distance, and speed, as well as beginner DIY gear to the best of the best rucksacks. Whether you're a fitness enthusiast or a casual walker, rucking for beginners offers a unique path to better health..
What Is Rucking?
Put weight in a backpack (a.k.a. a rucksack), throw it over your shoulders and walk. Congratulations. You're now rucking.
It's as simple as it sounds but don't let that make you think it's easy. Unlike high-impact activities like running and HIIT, rucking offers a low-impact alternative that provides a unique blend of cardiovascular endurance and muscular engagement. During rucking, the weight of the backpack creates resistance, challenging various muscle groups while minimizing stress on the joints. By varying the weight of the backpack, your walking speed and stance, and the terrain, rucking can be easily modified to hit a wide variety of goals from that simple neighborhood walks to intense hilly hikes.
While rucking is finally getting its moment in the spotlight, the origins of rucking have deep historical roots, tracing back to military training. In military contexts, soldiers have long employed rucking as a means of building strength, endurance, and mental resilience. Carrying heavy loads during marches or field exercises not only physically prepared soldiers for the demands of combat but also fostered mental toughness and teamwork. Back in the 1950's, soldiers averaged about 66 pounds in their rucksacks. Despite advancements in technology, nowadays, U.S. soldiers carry loads averaging 100 pounds.
The Physical Benefits of Rucking
Improves cardiovascular endurance. Rucking improves cardiovascular endurance by elevating heart rate and increasing stroke volume. This combination results in a more efficient cardiac output, enhancing the delivery of oxygen to muscles. Over time, regular rucking leads to lowered resting heart rate and reduced risk of cardiovascular diseases, contributing to improved overall cardiovascular fitness.
Improves strength. A 2019 study looked at 15 males who did a 10-week course focused on resistance training and "weighted walking." At the end of this period, participants had lower levels of perceived exertion, improved oxygen uptake, and "significant" improvements in a variety of exercises including squat jumps.
Improves flexibility. A systematic review of 54 studies on rucking found that rucking improved a variety of factors including hip and ankle range of motion (ROM) as well as stride length and "horizontal ground reaction force."
Improves bone density. Bones grow stronger when there is more impact to the body. This is why swimmers and cyclists tend to have lower bone density levels and those who do strength training and HIIT tend to have higher levels. Rucking provides added weight to your heel strike with each step meaning that you'll increase the demand of the bones which means better bone density.
Improves posture. In order to carry anything you need core stability. The core, basically the top of the knees to just below the nipples, is critical for well....life. A weak core means a high risk of pulled backs and hamstrings and more aches and pains. Carrying weight recruits critical and often neglected aspects of the core including the glutes, erector spinaes, and the quadratus lumborum.
You can grade it. Upgrade it with more weight, longer walks, and hilly terrain. Downgrade with less weight, short walks, and flat areas. It's great for just beginning all the way up to elite Army Rangers.
Okay, Where Do I Start?
Weight
Start with adding 10 pounds to a rucksack if you're not in great shape right now, 20 pounds if you are. The goal will be to get up to (and not to exceed) about 1/3 of your body weight but this will likely take a while. See the gear section below for what to use for this.
Distance
Rucking rewards volume. In other words, distance is the most important lever for rucking. But that doesn't mean you should strap on your pack and launch into a 10-mile hike.
Start by walking one to two miles twice a week (rest day(s) between). Gradually increase the distance and the frequency based on your body's response and your current fitness level. Since this is new there's a strong likelihood that you'll be sore. As you gradually ramp up, think of soreness as a guide using this adage: occasional soreness is good, constant soreness is bad.
Speed
Weight and distance are the two most common metrics to modify but speed is another one and an underrated one at that. As you become more efficient with your rucking, gradually increase your minute-per-mile pace but make sure to keep your steps short. Longer steps with increased weight mean a higher risk of hyperextension at your hips, knees, and ankles, and doing this excessively leads to injury.
Terrain
Start with flat surfaces. This might be a no-brainer but hills are more difficult than a flat terrain in general but significantly more difficult with a rucksack. Vertical gain is also an incredible workout so start slow and work your way up.
Activity
You can use a rucksack for workouts that go beyond simply rucking. Because the rucksack I use is so durable (with a lifetime guarantee) and portable, I use it for HIIT and strength training workouts and sometimes I’ll even throw it in for local walks with the kids, walks to the store, or when doing yard work. While these are nice options for it. Start slow with using it only for walking and work your way up to more advanced workouts.
Look for upcoming articles on more ideas for beginner ruck workouts as well.
Takeaway: If you're brand new to rucking then start with throwing 10 pounds in your rucksack if you don't consider yourself fit, 20 pounds if you are fit, and walk for 20-30 minutes at a normal pace on a relatively level surface. Then gradually ramp up. Don't overthink it.
What Gear Do You Need To Ruck?
What do you need to start rucking? Fortunately, not much. The bare essentials are a rucksack, weight, and shoes.
My rucksack
Rucksack: Before going out and buying a rucksack, start with any double-strap bag or backpack and add some weight to it. For years I used a backpack with cuff weights in the bottom of it. Once I had kids I upgraded to the Deuter Child Carrier as a multi-functional way to ruck. Once you've done a few ruck marches, I recommend going with the GORUCK Rucker. They're expensive but come with a lifetime guarantee. The most basic version is the 15L and they increase in size from there up to 39L. I use the Rucker 4.0 (25L) which suits me perfectly. Read my review of it here.
Weight. Once you've got your backpack ready for your first rucks, start with whatever heavy stuff you have around the house. It can be cuff weights like I used, heavy books, or even a willing child of yours (see above). If you end up going with the GORUCK pack then they have weights that fit perfectly into the pouches in the pack.
Shoes. Start with what you have been using. Don't go new but make sure they're not worn out either. Once I had some miles under my belt I was able to transition back to my minimalist shoes (and even bare feet on the sand). Definitely do not transition to minimalist shoes as you progress your rucking. Do that without the weight.
Rucking Techniques & Tips
Here are some strategies to get you started in your first weeks (and beyond):
Avoid taking steps that are too long. Longer steps with weight mean more pressure to the ligaments, tendons, and muscles at the end ranges of your hips, knees, and ankles. Your body will make this tempting, especially as you get tired, but it increases your risk of injury.
Intermittently add in and remove your sternum or waist strap throughout the ruck. This will help displace the weight and avoid too much pressure to one area of your body.
Keep the weight in the pack up and close to your spine. This isn't an issue with a GORUCK pack because of where the ruck plate pockets are positioned but it will likely be an issue with other packs that lack these pockets so be aware.
Takeaway
Grab some weight, put it in a backpack, and walk. Then Increase distance and/or weight and/or speed. Repeat.
What newbie tips do you experienced ruckers have? Leave your thoughts in the comment section below.
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