When the temperature drops, most people head indoors. That’s 100% normal; warmth and comfort are what we need.
But for those of us who ruck, cold weather is a special experience. You know what I’m talking about, right? That unmatched feeling and opportunity to challenge ourselves both physically and mentally. There’s something exhilarating about stepping out into the crisp air, your breath visible in the frosty morning light, and hearing the crunch of snow beneath your boots.
I underestimated my first rucking in cold weather and quickly learned that the chill could seep through my gloves and that the wrong socks could make every step a struggle. It was darn tough. But those early mistakes taught me valuable lessons. Now, I know that preparation is everything.
If you’ve ever hesitated to ruck in freezing temperatures, go to a winter rucking event, and wondered how to make it safe and enjoyable, you’re in the right place. Let’s start!
Pre-Ruck Preparation
Ruck marching and hiking in the cold isn’t something you should take lightly. Preparation is always helpful, but in this case, it is mandatory. Here’s how to set yourself up for a successful winter ruck.
Check the Weather
Always start by checking the weather forecast for your area or the location you plan to ruck. Look out for hazards like snowstorms, icy conditions, or extreme wind chills, which can make your outing too risky. Pay attention to “feels like” temperatures rather than just the thermometer reading. If you have ever been to a winter football game, you know how wind chill can significantly influence how cold it feels. If conditions look dangerous, it’s okay to reschedule. That doesn’t make you a bad rucker or a coward.
Time it Right
In cold weather, daylight is your ally. Start your physical activity during the brightest part of the day, usually late morning or early afternoon, to take advantage of maximum visibility and slightly warmer temperatures. Avoid starting too late, as losing daylight can lead to lower temperatures and increased risks during rucking at night, especially on unfamiliar or rugged terrain.
Hydrate Early
Cold and wet weather can be deceptive when it comes to hydration. You might not feel as thirsty as you do in summer, but your body still loses water through sweat and respiration. Drink plenty of water before you head out on the ruck march to stay hydrated. A warm tea instead of cold water can also keep you comfortable while boosting your hydration.
Warm Up Properly
Cold muscles are more prone to injury, so don’t skip your warm-up. Do dynamic stretches and a few compound exercises to increase blood flow and get your body ready for the effort ahead. You can try a mix of jumping jacks to elevate your heart rate, arm circles to loosen up your shoulders, and light jogging or high knees to activate your legs. Once you are ready, don’t push immediately; adapt rucking pace to conditions.
Essential Gear for Cold-Weather Rucking
Proper rucking gear and rucking clothing can make the difference between an enjoyable adventure and an uncomfortable or even unsafe experience. We can say the same about rucking in general, but it’s certainly not the same when rucking on a pleasant spring day or in January.
Base Layers for Moisture Management
Your base layer is your first line of defense against the cold; its main job is managing moisture. A sweat-wicking base layer pulls sweat away from your skin, keeping you dry and preventing that clammy feeling that can quickly lead to a chill. Avoid cotton at all costs—it absorbs moisture and holds onto it, which is a recipe for discomfort. Instead, opt for synthetic fabrics or merino wool.
Insulating Layers for Warmth
The mid-layer is all about retaining heat. Fleece and wool are excellent choices because they trap warm air close to your body while remaining breathable. A mid-layer fleece jacket or merino wool sweater can provide exceptional warmth without making you overheat. If it’s freezing, consider layering multiple insulating pieces, but be mindful of bulk, as it can affect your mobility.
Outer Layers for Protection
Your outermost layer is your shield against the elements. Choose a windproof and waterproof jacket to protect you from biting winds, deep snow, and rain. Look for adjustable hoods and ventilation zippers to adapt to changing weather conditions and body temperature as you ruck. Don’t forget your lower body, so choose appropriate rucking pants plus leggings under them.
Footwear
I like to exercise in running shoes like GORUCK Ballistic Trainers, but trail running shoe is not suitable for longer rucks in these conditions, regardless of your fitness level.
GORUCK Ballistic Trainers: The Official Shoe of Crossfit
A shoe built for rucking, barbell lifts, and conditioning workouts, and all the things that make you strong. The most versatile and functional shoes for training in the real world.
Rucking session puts your feet to the test, so investing in the right footwear is crucial. The importance of the best boots for rucking is multiplied during cold weather.
If you’re considering versatile options for different conditions, a quick look at this GORUCK shoes review can help you decide. It highlights features like durability, grip, and water resistance, all of which are must-haves for winter adventures.
Insulated, waterproof rucking shoes with excellent traction will keep your feet warm and secure on icy or snowy terrain. Pair your waterproof boots with thermal or wool socks designed for cold weather and comfortable insoles. Layer a thinner, moisture-wicking sock under a thicker, insulating sock for extra comfort and to prevent blisters. Make sure your boot fit well, even with the added sock layers, to avoid circulation issues.
Head, Hands, and Neck Protection
Your extremities are the first to feel the effects of the cold, so proper coverage is non-negotiable. A warm, fitted cap will keep heat from escaping your head. Insulated gloves will protect your hands, but buying comfortable ones that fit well is important so you don’t have to take them off whenever you need to take something from your backpack or use devices. I prefer neck gaiters and balaclavas over scarves because they don’t move easily.
Backpack Modifications
As you can see in our gear review section, the best rucking rucksacks are mostly adapted to winter conditions, but you may need to do a few additional things. Adjust the sternum strap and hip belt to accommodate bulkier clothing, without compromising your posture. Protect your gear by adding a waterproof cover over your pack, and consider using dry bags inside for food, spare clothes, and ruck plates. If you plan to ruck in low-visibility conditions, attach reflective tape or LED lights to make sure everyone will see you.
The GORUCK Reflective Bands review highlights lightweight, durable bands that are easy to attach to your rucksack or clothing. They’re an ideal safety addition for snowy conditions or early-morning outings.
Post-Ruck Recovery
When I finish a heavy ruck or tennis game in the summer, sometimes I like to delay changing, eating, etc. until I cool down. In hot weather it’s okay, but in winter it can be dangerous. What you do after your ruck will significantly impact how your body feels and performs in the days ahead.
- Stretch It Out: Cold weather can leave your muscles tighter than usual, making stretching an important first step after your ruck. If you’re particularly stiff, consider using a foam roller or massage gun to target deeper muscle tightness.
- Rehydrate and Refuel: Cold weather often masks how much you sweat, but your body still loses significant fluids and energy during a ruck. Start rehydrating as soon as you can with water or an electrolyte-rich drink. Warm, comforting foods like soups, stews, or oatmeal are ideal post-ruck meals—they’re hydrating, easy to digest, and packed with nutrients.
- Change Immediately: Once you’re back indoors, change out of your damp or sweaty clothes right away. Even high-performance gear that wicks moisture can leave you feeling cold once you stop moving. As Bear Grylls and Stew Smith suggest, it’s even better to briefly expose yourself to the cold and change clothes outdoors than to wear sweaty clothes for a long time.
Benefits of Cold-Weather Rucking
There are many reasons why cold-weather rucking is worth the effort.
Burn More Calories
Cold weather forces your body to work harder to maintain its core temperature, which increases calorie expenditure. When combined with the effort of carrying a weighted pack, your body becomes a calorie-burning machine.
Build Mental Toughness and Resilience
Cold, wind, and snow push you out of your comfort zone, helping you develop resilience and grit. You can build confidence in your ability to handle adversity and learn more about adaptability, a crucial skill both on and off the trail.
Improve Endurance and Strength
Heavy load and snow or ice increase the physical demands of your ruck, making your ruck real strength training. This helps you build endurance, total-body strength, and balance.
Experience Nature in a Unique Way
Winter transforms familiar trails into peaceful, snow-covered wonderlands. Cold-weather rucking offers a chance to experience nature’s beauty in a whole new light. This is a chance to witness stunning winter landscapes, from frost-covered trees to frozen lakes.
Boost Your Immune System
Exercising outdoors in the winter can strengthen your immune system, another health benefit of rucking. Exposure to fresh, cold air helps improve circulation and supports overall health.
Break the Winter Monotony
Let’s be honest, working out in winter can become so monotonous that we think about stopping. Rucking workout in the cold keeps you motivated to stay active throughout the winter and offers a refreshing change from treadmill runs and indoor fitness routine.
Risks of Rucking in Cold Weather
The challenge is part of the fun, but knowing how to handle potential dangers ensures you can enjoy it fully. I already mentioned dehydration, reduced visibility, slippery surfaces, and many other potential risks. Here are a few more:
- Hypothermia: Cold temperatures can lower your body heat faster than you might realize. Hypothermia occurs when your core body temperature drops too low. Uncontrollable shivering, slurred speech, clumsiness, and confusion are early signs. Stop immediately if you notice those symptoms and seek shelter to get warm. Cover exposed skin and add additional layers. Focus on warming your core with blankets and warm drinks.
- Frostbite: It is a serious risk when rucking in subfreezing temperatures. The most vulnerable are exposed areas like fingers, toes, ears, and nose. Without protection, tissue damage can occur, leading to long-term complications. First, you may notice numbness, tingling, and pale or grayish patches of skin. As it worsens, the area will harden and lose feeling entirely.
- Overexertion: Cold weather places additional strain on your body, and overexertion during weight training can lead to exhaustion, increased risk of injury, or difficulty staying warm.
Wrapping Up
There’s a certain pride that comes with conquering the cold, knowing you didn’t give up. I’ve had days where the wind seemed relentless, and my fingers felt like they’d never warm up, but nothing beats the feeling of finishing a cold-weather ruck stronger than when you started.
In those moments of discomfort, you discover just how resilient you are. And believe me, after a winter 5 mile ruck, watching Sunday night football with hot drinks and comfort food is even better.
Beyond the physical challenge, rucking in cold weather connects you to nature in ways few other activities can. You’ll remember the stillness of a winter long after the miles are behind you. Prepare carefully, dress smartly, check for a GoRuck event nearby, and always prioritize safety, but don’t shy away from the challenge.
Frequently Asked Questions (FAQs)
What are the best alternative routes for rucking when snow or ice makes trails unsafe?
When trails become dangerous, opt for paved pathways, local parks, areas with cleared walkways, or a treadmill. Urban routes with good lighting and minimal ice are safer alternatives. Avoid steep inclines or areas with high foot traffic to reduce slipping risks.
Are there specific types of ruck plates or weights better suited for cold weather?
Steel or coated ruck plates are better for cold weather because they are durable and less likely to crack in freezing temperatures. Consider using waterproof covers for your weights to keep them and your gear dry.
What precautions should I take if rucking during a snowstorm?
Don’t ruck during severe snowstorms unless absolutely necessary. If you must go out, wear highly visible clothing and bring a fully charged phone and/or GPS device. Stick to shorter instead of long distances, carry emergency supplies, and inform someone knows your route. Always check the forecast to avoid being caught in worsening conditions.
How can I prevent condensation inside my backpack during cold-weather rucks?
To minimize condensation, pack gear in waterproof dry bags or zip-lock bags. When organizing your pack, keep ventilation in mind, as tightly packed items can trap moisture. Storing warm items like gloves or snacks in separate compartments can also prevent temperature changes that cause condensation.
References
Stanaszek M, Fugiel J, Kozieł S, Sebastjan A, Suder A, Ignasiak Z. Effect of Winter Outdoor Physical Activity on Body Composition and Motor Performance of Polish Adult Men. Healthcare (Basel). 2023 Aug 20;11(16):2348. doi: 10.3390/healthcare11162348. PMID: 37628545; PMCID: PMC10454497.
Gatterer H, Dünnwald T, Turner R, Csapo R, Schobersberger W, Burtscher M, Faulhaber M, Kennedy MD. Practicing Sport in Cold Environments: Practical Recommendations to Improve Sport Performance and Reduce Negative Health Outcomes. Int J Environ Res Public Health.
