The Ultimate Guide to Rucking This guide covers what rucking is, why it works, how to start, and how to progress safely. What Is Rucking? Rucking is walking or running whilst carrying external load, usually in a backpack or weighted vest. Why Ruck? - Low impact, high output (much lower joint stress/impact than running) - Full-body strength (legs, hips, calves, core, upper back) - Aerobic base building (perfect base for running, hiking, Hyrox, CrossFit, BJJ etc...) Who Should Ruck? - People who want conditioning without constant high impact - People who want outdoor, simple, repeatable training - People who strength train, do BJJ/martial arts or other sports What do I need to ruck? - Sturdy rucksack (containing weighed items such as water bottles) - Weight vest How much should my ruck weigh? Beginner: 5–10% bodyweight (or 5–10kg for most people) Intermediate: 10–20% bodyweight Advanced: 20–30% bodyweight Technique and posture? - Chest tall without excessive lean forward - Short, natural stride - Natural arm swing How to programme rucking into training? - 1-2 rucks per week - Build distance/pace/weight gradually - Mix between shorter/heavier/faster sessions and longer/lighter/slower sessions Common mistakes to avoid? - Starting too heavy (Build weight over time) - Turning every ruck into a suffer fest (start slow, build intensity) - Poor backpack setup (too loose) - Ignoring niggles/injuries Rucking should feel challenging but repeatable. It's a great way to move outdoors and get maximum return for your time to improve your health and fitness.

The following guide is how I (and my clients) stay fuelled for life, training, working and adventure. It's very simple and is something I am able to sustain throughout the year without constantly having to restart. First we'll start with my core principles: - Eat 2-4 different fruits and 2-4 different vegetables per day Why? Variety improves micronutrient intake, supports energy production and muscle function. It enhances recovery through anti inflammatories and increases fibre intake for appetite regulation and gut health. It’s a simple tip to keep energy consistent throughout the day. - Prioritise whole foods Why? Whole foods are naturally higher fibre and micronutrients which improves satiety and stabilises blood sugar. They also reduce the likelihood of overeating by lowering calorie density, increasing fullness. Whole foods form a nutrition base that fuels training and maintains lean mass. - High protein meals Why? Protein plays a direct role in muscle repair, hormone production and immune function which makes it essential for anyone training regularly or managing a busy lifestyle. ------------------------------------------------------------------------------------------------------------------------------------------------------------------- Here's a sample of what I eat in a day with the goal of staying fuelled through the day and at a consistent bodyweight all year round. Breakfast (protein oats): - Greek yoghurt - Milk - Protein powder - Blueberries - Oats Lunch (toast and eggs): - Bread - Eggs - Diced bell pepper - Fruit Snack: - Apple - Honey Dinner (Mexican rice bowl): - White rice - Chicken breast - Red onion - Avocado - Black beans Post dinner: - Dark chocolate Here is an editable spreadsheet with specific macros: **How to use: Change ONLY 'Qty' column to update calories and macros. LEAVE OTHER COLUMNS! https://docs.google.com/spreadsheets/d/1WMwIxq5vU7qNfIzWUvafwN1cwOa-xeM9/edit?usp=share_link&ouid=116274628279448274577&rtpof=true&sd=true