Expert guidance to start your rucking journey strong and safe.
Rucking is one of the simplest, most effective forms of fitness you can do. You walk with weight on your back. That’s it. But beneath that simplicity is a training style that builds strength, improves posture, boosts endurance, burns an absurd amount of calories, and feels way less boring than a treadmill session. Whether you’re using a purpose-built ruck vest or a basic backpack, rucking is beginner-friendly, low-impact, and scalable.
This guide breaks down exactly how to get started, how to do it safely, and the clever little tricks that experienced ruckers use to feel better, go farther, and stay consistent.
Before you start strapping bricks to your spine, it helps to understand why rucking works so well.
You can start rucking today with things you already own. But a few upgrades go a long way.
A sturdy backpack works fine at the beginning. If rucking becomes a habit, consider switching to a ruck vest or a dedicated ruck pack. These distribute weight better, eliminate sway, and reduce shoulder fatigue.
Start simple:
Eventually you can use rucking plates, but don’t rush it.
Any comfortable walking or running shoe works. The key is comfort, not stiffness. Boots aren’t required unless you prefer them.
This matters more than you think. Use moisture-wicking socks. Cotton = blisters.
The golden beginner rule: Start with 10% of your bodyweight or 10–20 lbs, whichever is lighter.
You’re not testing toughness here. You’re building a foundation.
Your first few rucks should be:
Rucking is deceptively tiring. Better to finish thinking “I could’ve gone farther” than to limp home.
Imagine someone lifting you from the crown of your head:
Good posture saves your lower back and maximizes the training effect.
Follow the “10% rule”: Increase only one variable—weight, distance, or pace—by around 10% per week. Don’t touch all three at once.
A quick 3–4 minute routine works wonders:
Your body will thank you around mile two.
The weight should sit high on your back, not low near your hips. High weight = better posture + less shoulder pain.
Stuff towels, shirts, or foam around the weight so it doesn’t shift. A shifting load causes hotspots and fatigue faster than anything else.
A shorter, quicker step reduces impact and improves stability. Think “march,” not “power walk.”
Rucking heats you up more than normal walking. Take small sips every 10–15 minutes.
Finish with a few minutes of slow walking and light stretching. Your calves and hips will appreciate you.
If you’re experimenting with heavier loads, use water jugs. Why? If the weight feels too heavy mid-ruck, you can dump some water and instantly lighten your load.
Want a harder workout but don’t want to increase your pack yet? Find:
Incline raises intensity safely without adding risk to your spine.
Place a thin layer of athletic tape before hotspots form. If your shoes rub even a little, tape it early—don’t wait until the blister appears.
Rucking pairs beautifully with other goals:
When rucking is integrated into life, you stick with it.
Cooler temperatures. Fewer people. Quieter headspace. Just wear reflective gear and carry a small light.
Sidewalks are okay—just follow this rule: Alternate surfaces. For example:
This reduces repetitive stress on your joints while maintaining pace.
If you can talk but not sing, you’re at the perfect rucking pace. Faster isn’t always better.
After each ruck, jot down:
Patterns appear quickly. You’ll avoid repeating mistakes and see progress clearly.
Once you can do:
…then increase weight by 5 lbs. Rushing this step is how people injure themselves.
Rucking is a slow-burn superpower. You don’t need to go fast, compete, or suffer to get massive benefits. Start light, be consistent, refine your technique, and layer on clever tricks as you get comfortable.
Keep showing up, and in a few months you’ll notice stronger legs, a more upright posture, improved endurance—and maybe even a bit of addictive confidence when you realize you can walk farther and carry more than you ever thought possible.
