What is Rucking?

Rucking is walking with a weighted backpack, a form of exercise that originated in military training but has become increasingly popular among fitness enthusiasts, athletes, and anyone looking for an effective low-impact workout.

The term "ruck" comes from "rucksack," military slang for backpack. Unlike regular walking or hiking, rucking involves carrying additional weight (typically 10-45 lbs) in a backpack, which significantly increases calorie burn, builds strength, and improves cardiovascular fitness.

Rucking combines the cardiovascular benefits of walking with the strength-building aspects of resistance training, making it a highly efficient form of exercise that's accessible to people of all fitness levels.

Why Start Rucking? 8 Powerful Benefits

1. Burns 2-3X More Calories Than Walking

A 180 lb person burns approximately 300-380 calories per hour walking, but 500-650 calories per hour rucking with 30 lbs. That's comparable to jogging without the high impact on joints.

2. Low-Impact Exercise

Unlike running which places 2-3x your body weight of force on joints with each step, rucking maintains a walking gait that's much easier on knees, ankles, and hips. Perfect for people recovering from injuries or those with joint issues.

3. Builds Full-Body Strength

Rucking engages 8+ major muscle groups: legs (quadriceps, hamstrings, glutes, calves), core (abs, obliques), back (traps, lats), and shoulders. It's functional strength training disguised as cardio.

4. Improves Posture

Carrying weight forces you to engage your core and maintain proper spinal alignment. Over time, this strengthens postural muscles and can reduce back pain caused by prolonged sitting.

5. Develops Mental Toughness

There's something uniquely challenging about carrying weight for distance. Rucking builds discipline, resilience, and mental fortitude - qualities that transfer to other areas of life.

6. Requires Minimal Equipment

All you need is a backpack and some weight. No gym membership, no expensive equipment, no special facilities. You can ruck anywhere, anytime.

7. Social & Community Focused

The rucking community is incredibly supportive. Many areas have regular ruck clubs, charity ruck events, and group training sessions. It's easier to maintain consistency when you have a community.

8. Scalable for All Fitness Levels

Whether you're a complete beginner or elite athlete, rucking scales to your ability. Start with 10 lbs and 1 mile, or challenge yourself with 50 lbs and 12 miles - it's completely customizable.

Step 1: Choose Your Starting Weight

Pro tip: When in doubt, start lighter. It's better to build confidence and perfect your form with less weight than risk injury by going too heavy too soon.

Use our rucking calculator to find your personalized optimal weight recommendation based on your body weight and fitness level.

Step 2: Select Proper Equipment

The Backpack

What to look for:

• High positioning: Pack should sit high on your back, close to shoulders
• Hip belt: Helps distribute weight from shoulders to hips
• Padded straps: Prevents shoulder discomfort during long rucks
• Internal frame (optional): Provides structure and comfort

Budget options: Any sturdy backpack works to start. Even a school backpack is fine for your first few rucks.

Purpose-built options: GORUCK, 5.11 Tactical, and Mystery Ranch make excellent rucking-specific packs ($100-300).

The Weight

Best options for beginners:

• Ruck plates: Flat metal plates designed for rucking ($40-100)
• Weight plates: Standard gym weight plates wrapped in towel ($20-40)
• Sandbags: Cheap and effective, can DIY ($10-30)
• Books or water bottles: Free option to test before investing

Important: Secure your weight close to your back at shoulder blade height. Loose, low-riding weight causes poor form and back strain.

Footwear

Recommended:

• Trail running shoes (for urban/flat terrain)
• Hiking boots (for trails and uneven terrain)
• Tactical boots (if training for military standards)

Avoid: Regular running shoes (insufficient ankle support) or casual sneakers (not durable enough).

Step 3: Master Proper Form

Proper rucking form prevents injury and maximizes effectiveness. Follow these key principles:

Body Position

• Shoulders back and down: Don't hunch forward under the weight
• Core engaged: Brace your abs as if someone's about to poke your stomach
• Neutral spine: Maintain natural curve in lower back, don't round forward
• Head up: Look ahead, not down at your feet
• Chest proud: Open chest, imagine a string pulling you up from your sternum

Walking Mechanics

• Natural stride: Don't artificially lengthen or shorten your step
• Heel to toe: Land on heel, roll through foot, push off toes
• Arms swing: Natural arm swing, bent at 90 degrees
• Consistent pace: Maintain steady rhythm, don't sprint then slow
• Breathe naturally: Deep belly breaths, not shallow chest breathing

Common Form Mistakes

1. Leaning too far forward: Adjust pack higher or reduce weight
2. Taking huge steps: Keep natural stride length
3. Looking down constantly: Causes neck strain
4. Loose pack straps: Pack bouncing wastes energy and causes injury
5. Holding breath: Breathe rhythmically with your steps

Step 4: Start With Short Distances

Don't try to be a hero on day one. Even if you're already fit from running or cycling, rucking uses muscles differently. Start conservatively:

Week 1-2: Foundation Phase

• Distance: 1-2 miles per session
• Frequency: 2-3 times per week
• Pace: 18-20 minutes per mile (comfortable conversation pace)
• Weight: 10-15% body weight
• Terrain: Flat, even surfaces (sidewalks, tracks)

What to Expect

You'll likely feel:

• Mild shoulder discomfort (normal as muscles adapt)
• Lower back engagement (sign your core is working)
• Elevated heart rate despite "just walking"
• Foot fatigue (feet adapting to different load)

Red flags (stop if you experience):

• Sharp pain anywhere
• Numbness or tingling
• Severe chafing or blistering
• Dizziness or shortness of breath

Step 5: Progress Gradually

The golden rule of rucking progression: Never increase distance AND weight in the same week.

Progressive Overload Strategy

Option 1: Increase Distance (Recommended for Beginners)

Keep weight constant, increase distance by 10-20% per week:

• Week 1-2: 1-2 miles with 20 lbs
• Week 3-4: 2-3 miles with 20 lbs
• Week 5-6: 3-4 miles with 20 lbs
• Week 7-8: Maintain 3-4 miles, increase to 25 lbs

Option 2: Increase Weight

Keep distance constant, add 5 lbs every 2-3 weeks:

• Week 1-3: 2 miles with 20 lbs
• Week 4-6: 2 miles with 25 lbs
• Week 7-9: 2 miles with 30 lbs
• Week 10+: Start increasing distance again

Listen to Your Body

Skip a week of progression if:

• You're still very sore from previous session
• You couldn't complete last workout at current level
• You're dealing with minor aches or pains
• Life stress is high (work, family, sleep)

Remember: Consistency beats intensity. It's better to ruck regularly at a sustainable level than go too hard and get injured.

4-Week Beginner Training Plan

This plan assumes a 180 lb beginner with basic fitness. Adjust weight based on your body weight (10-15%).

After Week 4: Continue building to 4-5 mile rucks with 30-35 lbs over the next 4-8 weeks.

7 Common Mistakes Beginners Make (And How to Avoid Them)

1. Starting Too Heavy

Problem: Going straight to 40-50 lbs because "I'm already fit."
Solution: Start with 10-15% body weight regardless of fitness level. Rucking uses different muscles.

2. Poor Pack Fit

Problem: Loose, bouncing pack that sits too low.
Solution: Pack should sit high on back with tight, padded straps. Weight at shoulder blade height.

3. Doing Too Much Too Soon

Problem: Jumping from 2 miles to 8 miles in one week.
Solution: Follow the 10% rule - increase distance OR weight by 10% per week, never both.

4. Ignoring Pain

Problem: "No pain, no gain" mentality leads to injury.
Solution: Soreness is normal, sharp pain is not. Rest if something hurts.

5. Neglecting Recovery

Problem: Rucking every day without rest days.
Solution: Rest 48 hours between sessions initially. Your body needs time to adapt.

6. Wrong Footwear

Problem: Using minimalist or casual shoes.
Solution: Invest in proper trail shoes or boots with ankle support.

7. No Hydration Plan

Problem: Forgetting water on longer rucks.
Solution: Carry water for rucks over 3 miles. Rule of thumb: 16 oz per hour.

Frequently Asked Questions