The Basics of Rucking

If you know anything about me you know that one of the staples in my fitness regimen is rucking. In its’ simplest form, it’s just a backpack with some form of weight in it. I love it because it can be done anywhere, at anytime. I wear my 30 pound ruck around my workplace (a large manufacturing plant) since I typically cover anywhere from 5 to 10 miles a day there. Yes, people might think I’m a little weird but we’re focused on our goals more than what think, right? Anyway, it’s an easy way for people to get moving without running. Some benefits I’ve personally realized are less joint pain, better posture and higher energy levels.


The weight and how much should you start with?

It can be anything but most commonly the weight is metal plates, bricks or sand. Metal plates are the most compact but most costly choice for weight. Bricks are the cheapest and most easy to come by. Sand is as well but is tougher to package. Whatever your choice make sure you cover it in something that won’t chafe through the fabric of your ruck and is soft.

Be sure to start off light! I can’t emphasize that enough especially if you are just getting started in fitness. When I first discovered rucking, I threw 35 pounds in a pack and went for a 3-mile ruck. Big mistake! I ended up with an injury that plagued me for about 3 months (plantar fasciitis). Bottom line is start light and work your way up!

Bricks and Metal Plates

The Ruck

Like I said, it can be as simple as your book bag but there are purpose-built rucks available as well. As you increase your weight you’ll obviously need a more sturdy ruck. You can look at the various tactical gear manufacturers and find something that fits your needs. I would recommend something that has internal webbing that you can lash-down your weight to.

Kenyon’s Ruck

So those are your basics of rucking! Pretty simple, right? Now get out there and get after it! Eliminate your excuses!

Stay tuned for my next article on rucking where I’ll get into greater detail on these subjects and many others. Thank you for reading!

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