With proper preparation and training, you can ruck for many miles. Along the way, you’ll build your cardio, strengthen your muscles, and explore your local nature trails. Although the activity can be fun, you cannot ignore its difficulty. If you do, you may find yourself in over your head. Instead, you should use the tips below to ensure that you’re fully prepared for your next rucking journey.
Protecting Your Feet
Rucking is rough on the body, but the feet tend to take most of the abuse. You’re going to be walking for many miles while carrying a heavy rucksack. The added weight will put even more pressure on your feet. Wearing the right footwear will make a world of difference. If you don’t protect your feet, you’re likely going to feel discomfort within the first mile or even sooner.
Besides wearing the right boots, you’ll also want to pick the best socks, use insoles, and massage your feet. When necessary, you can take a break to massage your feet. Doing so will help improve circulation and blood flow to reduce inflammation. Don’t forget to cut your toenails. If you don’t, your nails may begin cutting into your toes and causing pain.
When you’re going to be rucking for a long time, bring an extra pair of socks so you can change midway through the journey.
Boots Must Fit
It is crucial to pick the right boots. Although you may want to show off your new boots, it is always best to wear older boots that have already been worn in. New boots aren’t comfortable yet so they are more likely to cause blisters and sores. Wear your old boots until you’ve managed to break the new ones in. Also, make sure that the boots are durable and breathable.
They should be waterproof since you might get caught outside in the rain and you’re also going to sweat profusely. Getting the right fit is paramount. If they don’t fit properly, your feet are going to move back and forth causing friction and blisters.
March Training
Some people are preparing for their upcoming military service. These people have to get ready to ruck for many hours because it is a big part of the military. The United States Army requires members to be able to carry 30% of their body weight. You should learn how to carry the fighting load which is what you’ll carry in combat.
Beginners and non-military participants can choose lighter weights. However, 30% is a good starting point. If you weigh 200 pounds, your rucksack should weigh 60 pounds. Someone who weighs 180 pounds should carry a 54-pound rucksack. Practicing before your military service will make it easier to impress your commander.
Exercising Before Rucking
If you pick up a heavy rucksack and try to walk a few miles, you’ll likely give up quickly. It is strenuous so you cannot dive in headfirst. Instead, it would be wise to prepare your body and mind for this rigorous activity. One of the best ways to do that is by exercising extensively before rucking. Lifting heavy weights and strengthening your legs will help.
You can also prepare mentally in the gym. In particular, you’ll want to focus on strengthening your back, glutes, hamstrings, and quadriceps. Start doing more squats, lunges, deadlifts, and leg curls in the gym.
Learn To Pack Your Rucksack
Incorrectly packing your rucksack will make it much harder to carry. You must ensure that the weight is evenly distributed so you’re not putting too much pressure on one side of your body. If the bag isn’t packed correctly, you may end up experiencing pain or injuring yourself. To avoid such problems, make sure that the heaviest items are at the top of the rucksack.
They should also be against your back so they’ll be close to your center of gravity. The United States Army suggests that this can help decrease the carrier’s energy consumption by as much as a quarter.
Maintain Proper Posture
Some people have poor posture. While this is problematic in other situations, it can be crippling while rucking. If you’re leaning forward, you might be carrying too much weight. A forward lean is a serious problem because it’ll put too much stress on your stomach and lower back.
Instead, you should be able to stand up straight and your shoulders must be rolled back. The backpack should be tight against your back. When necessary, you can reduce the weight of the rucksack to ensure that you can maintain the correct posture.
Use The Hip Belt
Your rucksack should have a hip belt. It will wrap around your stomach and lock near your naval. Usually, this is done with buttons, a snap, or Velcro. Regardless, it is always important to use the hip belt because it is designed to help keep the weight evenly distributed. It’ll hold the rucksack close to your body as well. This is one of the best tips for rucking.
Bring Water
You’re probably going to be rucking for many miles. You don’t want to depend on Mother Nature to give you everything you need. For instance, you should bring a water bladder so you can stay hydrated during your walk. You may also want to bring a snack or two. Check your water bladder before leaving home to make sure it doesn’t leak.
It may also be a good idea to have a drink that will provide electrolytes.
Walk For Miles
Active people can travel for miles without tiring. Rucking encourages people to walk and hike longer distances than running on a treadmill. With this said, everyone should know their limits to avoid muscle soreness, lower back pain, and injury.
When performed correctly, rucking offers many health and fitness benefits. Participants have reported traveling several miles before realizing it. Rucking allows people to explore new territories, combat diabetes, manage their weight more effectively, and so much more. All the while, spending time outdoors with Mother Nature.