Rucking for Beginners: Needs, Strategies, & Tips
Rucking, the simple act of walking with weight in a backpack, is a surprisingly effective fitness activity that offers a range of benefits. From boosting cardiovascular endurance and strength to improving posture and mental toughness, rucking is gaining popularity for its low-impact, full-body workout. This guide will walk you through the benefits of rucking, explain how to get started, and offer tips on the best gear and techniques to help you begin your rucking journey.
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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.
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.
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.
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