Once you’ve introduced yourself to rucking, there is a good chance that you’re going to fall in love with the activity. As a result, you’ll want to ruck as often as possible. You might even find yourself hitting the trail every day. Unfortunately, it is generally not a good idea to go rucking every day because this could lead to higher risks.
Instead, you must give your body time to relax and recover after several days of rucking. Use the advice below to ensure you don’t overdo it.
Can You Ruck Every Day?
While you could ruck every day, it is generally not a good idea to do so. Whether you’re running, jogging, lifting weights, or swimming, you should never do it every day. The problem is that the repetition is going to take a toll on your body. If you’re rucking every day, your joints will wear down and you’ll become exhausted.
You’ll be more likely to get hurt. You’ll also get burned out to the point that you don’t want to ruck anymore. Instead, you should give yourself time to recover after strenuous exercise. Don’t ruck every day. Several times a week should be enough.
How Often Should You Ruck?
When it comes to rucking, there is generally no rush. As you continue rucking, you’re going to get better at it. You’ll become fitter, stronger, and more confident. Therefore, you should think about the bigger picture instead of trying to rush this process. Ultimately, it is okay to ruck up to four times per week. In some cases, even this is too much for some people.
If you’re new to rucking, you may want to start with one or two rucking sessions per week. As you become accustomed to this activity and improve your cardio, you can increase it to three times per week. You’ll also want to consider the duration of your current rucking sessions.
If you’re rucking 20 miles in one day, it might be a good idea to take more days off that week. Listen to your body to ensure that you’re not overdoing it.
Listening To Your Body
Rucking is an exhausting activity that will take a toll on your body. Once you’ve finished your latest session, you’re going to be exhausted. You’ll want to go home and crash on the couch. With this in mind, you cannot ignore your body. Even though you’re scheduled to go rucking tomorrow, your body may be telling you something else.
Your joints may ache and your brain might be foggy. If you’re experiencing these issues, it might be a good idea to take another day off. If you attempt to ruck when your body hasn’t recovered, you’ll be more likely to get hurt. Don’t be afraid to take an extra day off so you can perform better during your next ruck.
Experience Level Matters
You must remember that your experience level matters. Newcomers are going to have more difficulty rucking because they’re not used to this activity. After their first few rucks, their bodies are going to be sore and they’ll be exhausted. An experienced participant likely won’t experience the same level of soreness and fatigue because they’ve done this so many times before.
Someone who has been rucking for years can successfully ruck four times a week without issues. Newcomers should be aware of their limits. These individuals should be cautious about overdoing it. Two times a week should be enough until they’ve improved their fitness and cardio.
The Risks Of Overdoing It
Exercising too much might seem like a good idea initially, but it can lead to serious problems. The same can be said for rucking. Even if you love the activity, you have to take a break from time to time. Overdoing it can lead to mood and health problems. For instance, it is common for these people to experience mood changes. They’ll also dedicate too much time to rucking so their grades will drop.
They may have difficulty keeping up at work because they’re so exhausted from rucking every day. While rucking is less stressful on the joints and knees, it can still lead to damage due to repetition. If you’re rucking every day for long periods, you are going to experience joint and knee damage.
The risks are too severe. Take time away from rucking to give your body enough time to recover.
Rucking With Other Activities
It is common for people to combine rucking with other activities to improve their overall health and physique. Doing so is wise, but this may limit the amount of time you get to ruck each week. Since rucking can boost running performance, you may decide to run one day instead of rucking. The only problem is that you’re going to put more pressure on your joints during your run.
If you run one day, you should avoid rucking another. You can alternate between running and rucking as long as you only participate four days a week. The same can be said for lifting weights and swimming. You may believe that you can ruck four days and swim two days each week. Unfortunately, this will lead to problems as well.
Other Things To Consider
Rucking is a unique practice with numerous variables. You’ll have to consider them all to find out how many times you can ruck per week. Some people prefer pushing themselves to the limits two times per week. Others want to leisurely ruck four times a week. With this in mind, it depends on how hard you’re pushing yourself during your rucks.
If you’re going to carry extra weight and tackle a few more miles, you may need more time to recover.
Staying Safe
Rucking too often can lead to problems with your mental and physical health. You’ll also struggle to perform at your best. Instead, you must take a few days off each week so your body can recover. Overdoing it is never good regardless of the exercise you’re doing. Don’t be afraid of taking days off because you won’t lose your progress.