Rucking basics, gear reviews and training guides
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Your first month of rucking, step by step. Reviewed by Jason Vaught.
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What is rucking?
Rucking is loaded walking: you carry a weighted backpack, or rucksack, at a brisk pace. It comes from military training, where ruck marching builds the endurance to move a heavy load over distance. Today it’s one of the simplest ways to add strength training to the walking you already do.
Compared with unloaded walking, the extra weight raises your heart rate and calorie burn and works your legs, core and postural muscles, with far less impact than running.
How to start rucking
Four rules for your first month.
Start light
Carry about 10% of your body weight. Add load only after your body adapts.
Keep it short
One to two miles, two or three times a week. Build distance before weight.
Use proper form
Stand tall, keep the load high and tight, and hold a pace you can talk at.
Look after your feet
Proper footwear and merino socks prevent most beginner blisters.
Find your starting point
Rucking gear
You only need a rucking backpack and good shoes to start. Ruck plates and a weighted vest can wait.
How we review gear
Every guide is written by a certified trainer and reviewed before it goes live. When we have carried a product ourselves, we say so; when a pick is based on research, we say that too. Some links earn us a commission; it never decides what we recommend.
Reviewed by Jason Vaught
ISSA Master Trainer, 20+ years of training
How we test and review gear
Rucking basics FAQ
Start around 10% of your body weight, or 10–20 lb, and increase slowly once 3 miles feels easy.
Yes, for light loads. Once you add ruck plates, a dedicated rucking backpack holds the weight higher and saves your shoulders.
It’s lower impact and builds more strength; running builds more speed. Many people do both.
A vest spreads the load around your torso for workouts; a backpack is better for long walks.
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