UPGRADE YOUR DAILY STEPS
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.
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