Rucking can be a fun, social, and challenging workout that improves endurance, strength and core stability. But, as with any exercise, it’s important to train properly and slowly build up your program to avoid injuries.
Start rucking with a light weight and short distances and increase your load over time while monitoring your pace. Aim to eventually reach a 2.5-3 hour ruck with 50 pounds at a 15 minute per mile pace.
1. Start Simple
Rucking has a lot of benefits, including increased strength and endurance. It also burns a ton of calories. But while many individuals can reap the rewards of this exercise, beginners must approach it with caution to avoid injury.
When rucking, it is important to start slow and increase distance, weight, and pace as one’s fitness level increases. It’s equally as important to focus on proper form in order to avoid injuries.
For beginner ruckers, it’s recommended that they begin with 1-2 ruck workouts each week and add weight as they become more comfortable. During these workouts, it is important that they focus on pace and posture to learn how their body performs while carrying a ruck. It’s also helpful to mix in a few other exercises, like lunges and squats, to help strengthen the core while learning how the ruck sits on their back and shoulders.
Beginners should also start with a light load in their backpack. This could be as low as 10-25 pounds, depending on their current comfort level. Some beginners will use a dumbbell wrapped in a towel to add extra weight. Others may choose to buy a ruck plate for added support. Once they have built up a base, they can begin adding 5 pounds each week and focus on increasing their pace.
It’s also helpful for beginners to ruck with a buddy, friend, or family member. This helps make rucking more enjoyable and will help them stick to their program. It’s also a great way to explore new trails and get some fresh air. Plus, spending quality time with those you love can never hurt. Just be sure to bring plenty of water, wear sunscreen, and tell someone where you’re going.
2. Focus on Posture
Rucking is a great alternative to conventional cardio workouts for those who don’t like running. Whether you’re an ex-military or just looking to get a little more sweat into your workouts, rucking offers a new way to burn calories while also getting in some solid core and shoulder work. But like anything, rucking can hurt if you’re not prepared.
Having a good posture and keeping the weight in front of you are critical to rucking safely. If you’re not careful, the muscles in your back and shoulders can strain, potentially leading to injury. Always start with a small amount of weight and slowly increase the load as your strength and endurance improve.
Make sure that you’re wearing the right shoes, as well. The quality of your footwear will have a huge impact on your success in this exercise. Wearing improper footwear can lead to blisters, sores, and even serious infections. Look for a pair of rucking shoes that provide ample cushioning and support, especially around the heel area.
When you’re ready to ruckle, try starting with a 30-minute walk and slowly increasing the duration as your body adjusts. You can also incorporate PT exercises into your rucks to add some variety and challenge yourself. Try adding some lunges at intervals, or stopping to do some planks for a few minutes before you finish up.
As you progress, you’ll notice that your rucking workouts are becoming more challenging. However, be sure to still take some rest days between sessions so that your body doesn’t get overworked. Once you’ve established a routine that you can sustain, you can begin adding in more advanced elements such as squats and other core exercises to further enhance your rucking workouts.
3. Push Your Pace
Rucking is a workout that has been adopted by military personnel and is gaining popularity among people looking to challenge their strength, endurance and mental fortitude. The exercise involves walking with a heavy backpack or weighted vest and is used to build functional strength, as well as endurance. It also raises the heart rate to a degree that is comparable to jogging, so it burns a lot of calories. In essence, it’s great for losing weight and helps to build muscle.
However, the intense physical demands of rucking can result in foot pain and other health issues for beginners, especially those who try to challenge themselves beyond their limits. It is important to begin small and gradually increase the distance and weight of the rucksack. You should also make sure to wear appropriate footwear and stretch before starting your workout.
When first beginning rucking, you should start with a pack that weighs about 10% of your bodyweight. For example, if you are a 200-pound man, you should begin with 20 pounds in your rucksack. You should slowly add weight each week as you become more comfortable with the routine.
For those who hate running but want the caloric burn of cardio exercises, rucking is an excellent alternative. It increases your overall work capacity and endurance, while helping you to build muscle mass and lose fat. As a bonus, it helps you to develop a healthy and active lifestyle that can benefit your entire family. It is also a great way to meet new friends who share the same passion for rucking. To make the most of your rucking experience, you should invest in a high-quality pair of shoes that are specifically designed for this type of exercise.
4. Don’t Run
Rucking is a great way to build strength and lose weight. In fact, it can burn almost as many calories as running. Rucking also works the back, shoulders, hips, quads and ankles, and is a low impact exercise. Plus, it’s a great social activity since it’s often done in groups and doesn’t require any special equipment beyond a backpack and walking shoes.
But rucking has both pros and cons, so it’s important to understand the exercise before getting started. For one, it can be difficult to get in shape quickly without adequate training. Additionally, it’s not recommended for those with lower-back injuries. Those who are new to rucking should start slow and gradually increase the intensity of their workouts.
For those who are already in good physical condition, rucking can be a great workout option. But it’s important to note that rucking can cause injury when done incorrectly or for too long. For this reason, it’s a good idea to work with a qualified trainer to ensure that you are using proper form and technique when rucking.
The key is to make gradual increases in the amount of weight you carry, the speed you walk and/or the distance you cover. Be sure to rest and recover between each workout to prevent injury and overtraining. Remember, if you are new to rucking it’s best to limit your outings to 1-2 days per week at first to give your body time to adapt to the stress of carrying a pack. Eventually, you can work up to rucking 4-5 days per week if you so choose. Remember, if you’re overweight it’s best to stick with walking until your body fat percentage is lower.
5. Don’t Overdo It
Rucking can have tremendous benefits for those who take the time to learn and develop the technique properly. However, like all exercise, it comes with some potential drawbacks – including discomfort and injuries to the shoulders, back and feet if not done correctly.
Generally, it is best to start off by increasing your walking speed and distance before you attempt to increase the weight load or intensity of your workouts. If you are very overweight (over 25% body fat for men and over 30% for women) then you might be better off not even attempting to ruckle at all until you lower your body fat levels and have better joint and tendons strength to handle the additional strain.
For beginners, it is recommended to begin by only rucking once or twice a week at first. This will allow you to get accustomed to the movement while slowly improving your fitness level and confidence. After a few weeks, you can increase the frequency of your rucking workouts as well as the amount of weight you are carrying. You can use a variety of methods to increase the weight of your rucksack such as filling it with books or other items, adding sand bags to your rucksack, using a weighted vest or utilizing the GORUCK standard brick method.
In the end, rucking is one of the most effective ways to improve your endurance and build up both your strength and cardiovascular health. With the proper mindset and preparation, it is possible to reap all of the benefits rucking has to offer without risking injury or discomfort if you follow some simple guidelines. By focusing on posture, pace and being mindful of your load, you can experience the full benefits of rucking in no time!
