Rucking, as a form of military training and aerobic exercise, has grown in popularity as an accessible and effective activity. It offers numerous health benefits, from cardiovascular improvements to muscle strengthening and mental relaxation.

Many of you already heard about those benefits and thus regularly carry weighted backpacks on trails. But whether you’re a beginner or a seasoned rucker, there is always room to optimize and improve your rucking routine further. That will directly lead to better results and a more enjoyable experience.

Below, you can find 17 essential rucking tips to help you maximize your ruck marching.

Rucking Tips for Comfortable and Successful Adventure

From gear to weather conditions, we will give you tips on everything. 

If you’re eager to dive deeper into advanced techniques and strategies, consider checking out some books on rucking for more in-depth insights and tips.

Choose the Right Backpack

Don’t skip the basics. Selecting a rucking backpack that fits well and is durable is crucial for a successful rucking.

A well-designed weighted backpack (either for men or women) will significantly enhance your comfort and performance, while an unsuitable one can ruin your experience. That’s why my tip is to use a rucksack made for this purpose rather than your laptop backpack or gym bag.

Look for one with adjustable shoulder straps, sternum strap, and hip belt to prevent shoulder pain, lower back, and other problems. It should also have numerous compartments since you need many things during a ruck, especially if it’s a multi-day adventure.

Start with Lighter Weights

After you hear all the health benefits of rucking, starting with heavy weights right away can be tempting.

But if you are a beginner or have taken a big break, start with a lighter weight, around 10% of your body weight. You want a manageable (re)introduction to rucking instead of injury and terrible delayed-onset muscle soreness (DOMS).

Over time, increase the weight as you feel your mental toughness, physical strength and cardiovascular endurance improve.

Wear Suitable Footwear

I cannot stress enough the importance of footwear. Along with a backpack, it is the most critical piece of equipment for rucking.

Investing in high-quality rucking boots or trail shoes will give you comfortable and injury-free rucking. Stability, outsole grip, comfort, breathability, durability, and waterproof features are some of the most important factors to consider when buying shoes for rucking.

For an in-depth analysis of some of the top options, this GORUCK shoes review covers what you need to know about finding the right balance of performance and comfort. It’s a great resource if you’re unsure where to start.

Proper footwear not only enhances your performance but also significantly improves your overall enjoyment, which is equally important, right?

If you have flat feet, you should look for specialized boots. Also, consider using insoles with your regular boots or shoes.

Warm Up Before Rucking

Don’t just jump into a strenuous ruck.

You must wamp up before rucking to prepare your muscles and joints for the physical demands ahead. Start with dynamic stretches, such as leg swings, arm circles, and lunges, to increase blood flow and improve flexibility. Incorporate light cardio activities like brisk walking or jogging to raise your heart rate and enhance circulation.

Generally, I don’t advise static stretching before the activity. Still, if you like it very much, you can do it before active stretching and light cardio — just don’t do it as the last activity before starting rucking.

Plan Your Route

Planning your route realistically is a make-or-break for rucking.

If you select routes that align with your current fitness level and long-term goals, ensuring that the distance and difficulty are appropriate, you will enjoy them and vice versa.

I’m not saying you should avoid challenges; on the contrary, exploring new routes and long distance add excitement and prevents monotony, plus it stimulates your body to constantly progress.

However, you wouldn’t go to Mount Everest if you hadn’t climbed the mountain within 100 miles of you, would you? The same applies to rucking. Be realistic, start with shorter distance and gradually attack the more complex routes.

Hydrate Adequately

This does not sound like a rucking type; it’s more general, but it is equally vital for rucking performance as it is for your health.

You need to carry enough water and drink regularly to stay hydrated to avoid a drop in performance and even health problems.

I suggest using a hydration bladder for convenience. This way, you can drink liquid constantly without having to stop and take off your backpack. Your rucking backpack will likely have a special compartment for the hydration bladder and tube that should be near your mouth.

Integrate Strength Training

You will improve your rucking performance the most through rucking.

Nonetheless, it’s crucial to integrate strength training exercises into your routine to take your performance to the next level and shield yourself from potential injuries. This might not be immediately apparent, but strength training plays a pivotal role in muscle building, tendon strengthening, and enhancing aerobic capacity.

Do primarily lower-body exercises like squats, lunges, and deadlifts to target key muscle groups, but don’t neglect the upper body either. For example, the bench press may seem irrelevant to rucking, but strong pecs improve breathing, translating into better endurance.

Check our complete rucking training plan for every level, and start today.

Pay Attention to Nutrition

Just like a car needs gasoline, your body needs fuel, which, in this case, is a balanced diet.

Since your energy expenditure is significantly higher than average, you need meals rich in protein, carbohydrates, and healthy fats daily to provide sustained energy and support muscle repair.

Before your ruck, consume a meal or a snack that combines complex carbs and protein, like a banana with peanut butter, to fuel your workout. Post-ruck, focus on replenishing your glycogen stores and repairing muscles.

On days when you are not rucking, also eat healthy and nutritious food. 

Join a Rucking Group

Rucking can be your alone time or time spent with just a few close people.

Yet, joining a rucking group offers numerous benefits. It provides motivation and accountability, making staying committed to your fitness goals easier.

In my opinion, camaraderie and support from group members are practically necessary for beginners. Otherwise, rucking can be too exhausting and daunting. More experienced ruckers will give you valuable tips. If you are a seasoned outdoor enthusiast, you can benefit from the group, too.

Track Your Progress

Keeping a rucking journal is helpful in many different ways. That helps you measure improvements (which will keep you motivated), identify patterns, prepare for events, etc.

Tracking progress is the only way to set realistic and achievable goals. With all the necessary info, you will push yourself constantly, but without crossing the line toward burnout, plateau, or injury.

Log important details such as distances covered, weights carried, and times taken for each rucking session.

Take Care of Your Feet

Whatever sport or activity you practice, your feet are the first to take a hit. In addition to the load, spending many hours in boots can be very uncomfortable if you don’t take care of your feet.

To prevent blisters, wear moisture-wicking socks that keep your feet dry and reduce friction. Applying foot powder or anti-chafing cream before your ruck is also good and will protect your skin. That way, you can minimize the risk of irritation.

After the ruck, check your feet for any signs of trouble and address them promptly. If your feet are not in top shape injury, you will be sidelined by discomfort or injury instead of focusing on your rucking workout.

Stretch Post-Ruck

Stretching and the whole cool-down routine after your ruck will help you reduce muscle soreness in the coming days.

Start with stretches for your hamstrings, calves, quads, and hip flexors to release tension and enhance mobility. Include stretches for your lower back and shoulders to alleviate any stiffness.

Taking a few minutes to stretch and cool down your heart rate and body, in general, is investing in the future and overall comfort.

Learn Basic First Aid

You must know basic first aid if you are regular in any outdoor activity, even if you only go to neat trails and paths.

Such knowledge is invaluable during rucking, equipping you to handle injuries effectively. Of course, you can’t learn complex medical procedures, but you can certainly familiarize yourself with treating blisters, cuts, sprains, and dehydration.

Always carry a small first aid kit stocked with essentials like bandages, antiseptic wipes, adhesive tape, and pain relievers. Being prepared ensures that you can address minor injuries promptly, preventing them from becoming serious problems.

Use Technology

Some old-school ruckers might tell you that you don’t need apps and wearable technology. While you can surely live without them, they will upgrade your rucking.

These tools, including smartwatches, allow you to track your routes, monitor your pace, heart rate, and record key metrics such as distance, time, and elevation.

They also offer real-time data and feedback, helping you stay on target. So, next time you feel you are missing something, it could be modern technology.

Respect Nature

Pollution is enormous, and we who spend a lot of time in nature must take care of it. If we don’t do it, who will?

Respecting nature is a fundamental aspect of rucking, hiking, and backpacking. We should all adhere to the Leave No Trace principles.

Always stay on marked trails to protect natural habitats. Never go without packing out all trash, ensuring that you leave the environment as you found it; or in even better condition because it is our duty to pack other people’s trash as well.

Respect wildlife and avoid disturbing their natural behaviors. That way, you will also stay safe.

We must ensure that these outdoor spaces remain enjoyable for us in the future.

Understand Weather Conditions

Except for urban rucking, weather conditions can ruin a ruck and even put you in a dangerous situation. Always check the weather forecast before heading out, but even that is not 100% certain because the situation often changes in nature.

If you plan to ruck during the colder months, make sure to prepare appropriately. Learning tips for rucking in cold weather can help you stay warm, safe, and comfortable when temperatures drop.

Also, for added safety during winter rucks or low-light conditions, consider reflective gear. The GORUCK Reflective Bands review offers insights on simple, durable bands to increase visibility and keep you safer during your rucking adventures.

Dress appropriately for the current weather and be prepared for sudden changes. In colder climates, layering is essential; start with a moisture-wicking base layer, add insulating layers, and finish with a waterproof outer layer. Choose lightweight, breathable clothing for warm weather to stay cool, dry, and prevent heat stroke.

Have Fun

In the end, the most important thing is to enjoy this activity. Otherwise, you will find it very hard to maintain a long-term rucking routine.

Are you aware of the ways to keep yourself motivated? Consider setting personal challenges, such as increasing your ruck weight or distance. Or to meet new people.

Exploring new trails can also add excitement and variety. Try to plan at least one rucking trip per year. It will bring a much-needed change, and the preparation will be interesting, so it will give you a new spark for months.

Keep the fun and rewarding aspects of rucking in focus, and you will forget all those grueling things because of so many benefits.

Wrapping Up 

By following these tips, your ruck march time will improve.

And that’s not all. Rucking is often not a competition but an activity that should make you healthier and happier while bringing you fun times. These tips can help you reap all the benefits, prevent injuries, and enhance your overall fitness. After all, rucking is used to improve military fitness of special forces, Air Force, Marine Corps, and even Space force, so carrying ruck plate in your back pack will help you too.

You need to accept the challenge, stay consistent, and the results will follow. You will notice continuous improvement in rucking performance, even after many years of hitting the trails with extra weight on your back.

So, get in your rucking shoes, load up your rucksack, and see you at the next GoRuck challenge.

Frequently Asked Questions

References

Mitten D, Overholt JR, Haynes FI, D’Amore CC, Ady JC. Hiking: A Low-Cost, Accessible Intervention to Promote Health Benefits. Am J Lifestyle Med. 2016 Jul 9;12(4):302-310. doi: 10.1177/1559827616658229. PMID: 32063815; PMCID: PMC6993091.

Earl-Boehm JE, Poel DN, Zalewski K, Ebersole KT. The effects of military style ruck marching on lower extremity loading and muscular, physiological and perceived exertion in ROTC cadets. Ergonomics. 2020 May;63(5):629-638. doi: 10.1080/00140139.2020.1745900. Epub 2020 Apr 2. PMID: 32191155.

Eigenschenk B, Thomann A, McClure M, Davies L, Gregory M, Dettweiler U, Inglés E. Benefits of Outdoor Sports for Society. A Systematic Literature Review and Reflections on Evidence. Int J Environ Res Public Health. 2019 Mar 15;16(6):937. doi: 10.3390/ijerph16060937. PMID: 30875938; PMCID: PMC6466442.