Rucking for Beginners
Rucking is just walking with weight on your back. It builds strength and endurance, it's easy on the joints compared with running, and you can do it almost anywhere. The trick is starting light and building up slowly. Here's how to do it right from day one.
What rucking is (and isn't)
Rucking comes from military training, where soldiers march with loaded packs. As a workout, it sits between walking and hiking: you move at a brisk walking pace, usually on roads, trails or a track, carrying a weighted pack.
It isn't running with a pack. Running under load multiplies the impact on your knees, hips and back. Keep a steady walk, and you get most of the benefit with far less risk.
How much weight to start with
Start lighter than you think you need. A common rule of thumb is about 10% of your body weight for the first few weeks, and never more than 20–25 lb to begin with, whatever your size.
Increase the weight or the distance, never both in the same week. Small jumps of 5 lb or 10–15 minutes at a time give your feet, ankles and back a chance to adapt.
- Weeks 1–2: 10–20 lb, 20–30 minutes, two or three times a week.
- Weeks 3–6: add 5 lb or 10 minutes when the current load feels easy.
- Most people never need more than 30–45 lb for fitness rucking.
Choosing a pack
Almost any sturdy backpack works to start. What matters is that the weight sits high and tight against your back, not low and swinging. Padded shoulder straps and a sternum strap make a big difference once the load goes past 20 lb.
Dedicated rucking packs add a plate pocket that holds a flat weight close to your spine, tougher fabric and handles for carrying the pack in workouts. They're worth it once you know you'll stick with it.
- Weight high: the load should sit between your shoulder blades.
- Weight tight: nothing should shift or bounce as you walk.
- Padded straps: thin daypack straps dig in quickly under real weight.
What to use for weight
Purpose-made ruck plates are flat, dense and stay put, which is why they're so popular. But you can start with what you have.
- Ruck plates: compact and stable; the most comfortable option.
- Sandbags or bags of rice: cheap and conform to the pack; wrap them well.
- Water jugs: adjustable, and you can pour weight out if you overdo it.
- Avoid loose dumbbells or bricks: hard edges and shifting weight rub your back raw.
Shoes and socks
Your feet carry everything, so they're where most rucking problems start. Use well-fitting shoes you already walk comfortably in. Trail runners or light hiking shoes work for most people; boots help on rough trails or with heavy loads.
Socks matter as much as shoes. Merino wool or synthetic hiking socks wick sweat and cut friction. Skip cotton, which holds moisture and causes blisters.
Good form
Stand tall with a slight forward lean from the ankles, not a hunch from the waist. Keep your core lightly engaged and take natural, quick steps rather than long strides. Tighten your straps so the pack moves with you.
On hills, shorten your stride going up and slow down coming down. Descents are where knees take the most strain under load.
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