Rucking Basics: The Beginners Guide To Start Rucking

Name: RUKR One Weighted Backpack
Brand: RUKR
SKU: RUKR1
Price: 199.0 USD
Availability: InStock

Are you looking for a low-impact workout that helps you build strength? Then you’re in the right place rucking could be just what you need. Whether you're a fitness enthusiast or just starting out rucking, this guide will provide you with all the insights to start your rucking journey right.

Written by: Teri Levy
Published on: February 13, 2025

Rucking Basics: The Beginners Guide To Start Rucking

What is Rucking: The Basics

Rucking, a low-impact workout that involves walking or hiking with a loaded backpack or weighted vest. It not only helps you build strength and endurance but also burns calories and improves posture. The term "rucking" originates from the military, where it was used to describe the practice of carrying heavy loads during long-distance marches or patrols. However, in recent years, rucking has gained popularity among fitness enthusiasts and outdoor enthusiasts alike as a versatile and great work workout to build strength with every step.

This low-impact, exercise combines the benefits of cardiovascular training with strength training. By adding weight to your backpack, you increase the resistance and challenge your muscles, particularly in your legs, core, and shoulders. This not only helps to build endurance and muscle strength but also burns a significant number of calories, making it an excellent choice for those looking to improve their overall fitness and lose weight.

Unlike traditional running or jogging, rucking places less stress on your joints, making it a suitable option for individuals with joint issues or those looking to reduce the risk of injury. Additionally, rucking can be done on a variety of terrains, from paved streets to rugged trails, allowing you to tailor your workout to your preferences and fitness level.

Getting Started: Your Rucking Beginner Training Plan

This guide will walk you through choosing the right backpack, packing it properly, and finding the best terrains. We’ve even included a beginner ruck workout plan to help you gradually increase your distance and weight:

Week 1: Start with 20-30 minute rucking sessions carrying either a weighted vest or weighted backpack. Focus on maintaining proper rucking technique — keep your posture upright and strides comfortable. Your rucking starting weight should be light, around 5-10 pounds.

Week 2: Increase your rucking sessions to 30-45 minutes, and gradually add more weight. Try incorporating some hills or incline work to challenge your muscles further.

Week 3: Extend your rucking time to 45-60 minutes. Introduce some interval training by alternating between faster walking or walking up hill.

Week 4: Now that you've built a solid foundation, aim for 60-90 minute sessions, with your backpack weight at 20-30% of your body weight. Explore varied terrains, like trails or uneven surfaces, to keep your workouts engaging.

For more experienced ruckers, the training plan can be more tailored to your specific goals, whether that's improving endurance, building strength, or preparing for a specific event. You might incorporate longer rucking sessions, heavier weights, or more varied terrain to challenge yourself and continue making progress. How to start rucking

RUKR One Weighted Backpack

$199.00

Shipping calculated at checkout.

Weight

15 pounds

20 pounds

25 pounds

30 pounds

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RUKR Element Weighted Vest

$69.00

Shipping calculated at checkout.

Choosing Your Gear: Rucking Equipment Essentials

Having the right gear is essential for a successful and enjoyable rucking experience:

Backpack (Ruckbag): The backpack, or "ruck," is the most critical piece of equipment for rucking. Choose one that is comfortable and durable, with padded shoulder straps and a hip belt for weight distribution

Weight plates: Use weight plates or sandbags for added resistance. These can be placed inside the backpack to increase the overall load. Start light and increase as you gain strength.

Footwear: Supportive shoes with cushioning and traction are key. Consider trail running shoes or hiking boots for added support and grip on various terrains.

Clothing: Opt for breathable, moisture-wicking fabrics to help keep you cool and dry during your workout. Avoid cotton, which can become heavy and uncomfortable when wet with sweat.

Hydration: Bring a water bottle to stay hydrated on the go. Consider a hydration backpack or water bottle that you can easily access while rucking.

Perfecting your Proper Rucking Technique

Proper rucking technique and form are vital for safety and effectiveness:

Posture and Alignment: Maintain a straight, upright posture during your rucking session. Keep your shoulders back, your core engaged, and your head up. Avoid hunching over or leaning forward, as this can strain your back and neck.

Stride: Take a natural, comfortable stride and avoid overstriding as this can put unnecessary stress on your knees and hips. Keep your feet pointed slightly outward to maintain a stable, balanced stance.

Arms: Let your arms swing naturally as you walk, keeping them relaxed. Avoid clenching your fists or tensing your shoulders, as this can lead to fatigue and discomfort.

Breathing: Keep a steady, deep breathing pattern to help you maintain your pace and endurance. Inhale through your nose and exhale through your mouth, focusing on controlled breaths.

Pack Position: Ensure that your backpack sits properly on your back, with the weight evenly distributed between your shoulders and hips. Adjust the straps and hip belt as needed to create a secure, comfortable fit.

By focusing on proper rucking technique and form, you'll not only improve the effectiveness of your workout but also reduce the risk of injury and ensure a more enjoyable rucking experience!