What is rucking?

How do I start rucking?

What weight should beginners start with?

Can I ruck every day?

How long should my first ruck be?

How often should I ruck?

3-4 times per week for optimal results without overtraining. Example schedule: 3 moderate rucks (3-4 miles) + 1 long ruck (5-6 miles) weekly. Take 2-3 rest days. More than 4x/week increases injury risk significantly.

→ See 12-week training plan

What's a good rucking pace?

15-20 minutes per mile is good for beginners with 20-30 lbs. Military standard is 15 min/mile (4 mph). Elite ruckers achieve 12-14 min/mile with 30-40 lbs. Focus on completing distance comfortably before worrying about speed.

→ Complete pace guide

How do I progress in rucking?

Progressive overload: Increase ONE variable at a time. Add 5 lbs every 2-3 weeks OR increase distance 10-15% weekly. Never increase both simultaneously. Track progress weekly to ensure consistent improvement without injury.

Should I ruck on roads or trails?

Both work - choose based on goals. Roads: consistent pace, easier to measure. Trails: more engaging, better muscle activation, lower impact. Mix both for variety. Start on flat roads, add hills/trails as fitness improves.

What backpack do I need for rucking?

Get a durable 20-40L backpack with padded straps and sternum strap. Best options: GORUCK Rucker ($225) for lifetime quality, 5.11 RUSH 24 ($135) for value, or Condor 3 Day ($70) for budget beginners.

→ Top 10 backpack reviews

What shoes should I wear for rucking?

Trail runners provide best combination of support and comfort. Top picks: Salomon XA Pro 3D ($140), Merrell Moab 3 ($130). Avoid regular running shoes - they lack lateral stability. Tactical boots work for military prep but slower.

→ Top 8 shoe reviews

What weight should I use in my ruck?

Ruck plates are ideal but expensive. Budget options: Yes4All weight plates ($30-50) wrapped in towel, sandbags ($15-30), or filled water bladders ($20-40). Avoid books or items with hard edges.

How much does rucking gear cost?

Minimum: $240 (budget pack $70, weight $40, shoes $70, socks $36, water $12, accessories $12). Mid-range: $560. Premium: $1,200+. Start budget, upgrade as you commit to rucking long-term.

→ Complete gear guide

Is rucking safe for knees and joints?

Yes - rucking has 40-50% less impact than running. Ground reaction forces are 1.2-1.4x body weight vs 2-3x for running. Injury rate 10-15% vs 40-50% for running. Start light weight and progress slowly for best joint health.

Can I lose weight rucking?

Yes - very effectively. Rucking burns 500-700 cal/hour (with 30 lbs), builds muscle that increases metabolism, and is sustainable long-term. Expect 1-2 lbs/week fat loss with proper nutrition and 3-4 rucks weekly.

→ Complete weight loss guide

What muscles does rucking work?

Rucking is full-body: legs (quads, hamstrings, glutes, calves), core (abs, obliques, lower back), upper body (traps, shoulders). Works 20+ muscle groups vs 8-10 for running. Builds functional strength.

→ Complete muscle guide

How do I prevent blisters from rucking?

Prevention: (1) Moisture-wicking socks (never cotton), (2) Properly fitted shoes, (3) Apply Body Glide to hot spots before ruck, (4) Tape problem areas with Leukotape preventatively. Change socks if feet get wet.

What should I eat before/after rucking?

Pre-ruck (30-60 min): Light carbs (banana, toast). During (90+ min): Simple carbs (energy gel). Post-ruck (within 60 min): Protein + carbs (20-30g protein). Daily: 0.8-1g protein per lb body weight for muscle recovery.