When you first start rucking, there is a good chance that you’re going to despise this activity because it might be too tough for you. You have to be ready for the challenge if you want to improve and get better at rucking. It’ll be worth it in the long run since you’ll build your confidence and feel better about yourself. Plus, you’ll become stronger and fitter than ever before.
Is it possible to get better at rucking? If so, how can you improve your rucking capabilities?
Start By Walking
Once someone has learned about rucking, they’ll be ready to dive in headfirst. They’ll purchase a rucksack and heavy weights. They’ll hike a mile while carrying their 20-pound rucksack before hating it. The problem is that these people didn’t properly prepare for this strenuous activity. If you want to be better at rucking, you should start by walking and hiking. Some people aren’t ready to hike 10 miles so they’re not going to be able to ruck for five miles either.
Walking over long distances can help. You’ll be able to improve your cardio and fitness before tackling rucking.
Using A Weighted Vest
You might be a physically active individual who loves being outside. If so, there is a good chance that you’re fitter than the average person. Regardless, you shouldn’t jump straight into rucking because the daunting task might be too much for you. Since you’re already used to walking and hiking, you should increase the intensity of your workouts by using a weighted vest. Wearing a weighted vest will make it harder to walk 10 miles.
You’ll strengthen your muscles and boost your endurance. This will also make it easier to transition to rucking when you feel ready to do so.
Running First
Before you begin rucking, you need to make sure that you’ve been running first. The practice of rucking is similar to jogging and running. You’ll cover many miles while pushing your cardiovascular system to its limits. Running for a few miles is the best way to get ready for your first ruck. Once you’ve managed to master running, you’ll be ready to wear your rucksack.
Progress Gradually
Once you’ve finally started rucking, you’ll want to start with minimum weight. Usually, 10% of your body weight will be enough. With this weight, you’ll get a hang of rucking and you’ll learn how to properly carry your rucksack. Eventually, you’ll have to make the exercise harder to get even better at rucking. When doing so, you need to make sure that you’re upping the intensity just enough without overdoing it. Typically, you can add up to 10 pounds of weight to your rucksack.
You can also add as little as five pounds. Alternatively, you can ruck for longer or try to complete your miles faster.
Lifting Weights
Besides preparing your cardiovascular system, you’ll also want to strengthen your legs. Rucking requires a lot of muscular strength. Your body has to be strong enough to support the weight of the rucksack. At some point, you may carry up to 40% of your body weight. To achieve this goal, you need to build muscle and become stronger. Visit your local gym so you can get stronger. Some of the best workouts to do include lunges, dumbbells, deadlifts, and squats.
You’ll strengthen your core so you can carry the rucksack without struggling.
Take Breaks
It is common for newcomers to want to achieve a lot as quickly as possible. Unfortunately, this is never a good idea. Attempting to do too much is going to backfire. Whether you’re rucking every day or carrying too much weight, you’re going to break down your body and hurt yourself. Then, you’ll be forced to take a break because you’ll have an injured leg or back. Instead, you should take at least three days off from rucking.
Even if you’re a veteran, you should never ruck more than four times each week.
Protect Your Feet
If your feet are hurting, your ruck is going to be even harder. By taking care of your feet, you can focus on reaching your destination. You have to wear the right footwear to ensure that your feet are going to be comfortable and safe. Wear boots that have already been broken in so you don’t develop blisters. Make sure that they’re breathable with plenty of cushioning. Bring another pair of socks so you can change halfway through the ruck.
Be Persistent
You can never master any activity overnight. Whether you’re playing guitar, trying to type faster, or rucking, you have to be patient and persistent. Otherwise, you’re never going to get ahead. You also need to be realistic about your goals. Trying to do too much too fast will only lead to disappointment. Before you can become skilled at rucking, you may have to practice for several years.
You’ll need to work hard and dedicate yourself to it.
Ruck With Friends
It is wise to ruck with friends. When you’re rucking alone, you don’t have anyone pushing you. Instead, you might feel like you can slack off from time to time. Rucking with friends is better because you’ll feel obligated to keep up with your friends. You’ll challenge yourself to outperform them and they’ll do the same.
Improve Mentality
To become proficient at rucking, participants need to start by working on their mentality. Positive mental health will go a long way in empowering you to be the best. Psychologists believe verbal positive reinforcement can improve mentality. Looking in a mirror, speak positively about yourself. The exercise takes no longer than one minute to complete. It can be done at home or on the go to combat problems that could be harmful to your mental health.
Keep a diary of your thoughts, ideas, strengths, and weaknesses. Refer to the dairy when determining how far you have come from the start of your rucking adventure.
Track Your Progress
Track your progress to determine how far you are from reaching your rucking goal. Set attainable goals and track your progress along the way. When the goal seems impossible, alter it to make it attainable.