How to Plan a Military Ruck Workout

Rucking has become a popular workout over the past few years. In the past, rucking workouts were reserved for soldiers or police officers that had to be comfortable moving with a heavy bag (sometimes called a “ruck” or “rucksack”) on their backs. Over time, however, civilians have found the benefits of the military ruck as well.

While the whole process may sound deceivingly simple — putting some weights in your bag before going for a hike doesn’t sound all that hard — rucking provides an excellent combination of cardio endurance and strength training. Even if you aren’t training for your next big hike or preparing for your next Special Forces training, rucking can do wonders to boost strength, torch calories, and challenge even the most experienced gym-goer. However, there are just a few simple tips you should know before heading out on your first rucksack adventure to stay safe and in peak form. 

1. Start Small

When you start, don’t expect to strap on a 50-pound bag and march for miles on end. One of the keys to a successful rucking workout is to start with a shorter, more manageable distance. Start by going for a mile with fifteen pounds on your back. Over time, increase both the distance marched and the weight carried. Increasing by small increments over the timespan of several months should help you safely reach your goal without burning out. 

2. Fuel Up

Rucking is an incredible way to burn calories. While the average man may only burn 150 calories while walking with an unweighted pack, adding something as simple as 10 pounds to a pack while you walk can nearly double the number of calories burned. 

Burning all those calories though means you need to find a healthy and healing source of replacement calories. As you begin your training regiment, consider using a pre-workout supplement before heading out on your ruck. Pre-workout supplements are full of essential carbs, caffeine, and amino acids that boost your energy levels right before you need it most. 

After you’ve worked up that sweat, you’ll want to follow your up hard work with a whey protein supplement. By utilizing a protein powder after your rucking workout, you’ll be able to build additional muscle, making each march easier than the one before.

While protein powder is a quick and easy choice for gaining essential reparative protein, fast, there are times where you may need something a little more substantial after a particularly difficult rucking workout. For the times where a protein shake just won’t cut it, consider these whole food alternatives that can help you gain muscle mass outside of protein supplements.

3. Get the Right Ruck

You’ll never complete your rucking workout without having the right pack. If you’re thinking about grabbing a standard book bag from the local store, forget it. Not only will the bag not withstand the rigors of the weight and marching, but the straps will be inadequate when it comes to safety and comfort.

The best rucks will have wide shoulder straps to ensure that weight is more evenly distributed and that the straps do not cut into your shoulders. There should also be straps around your chest and waist for both balance and proper weight distribution.

Also, when choosing a ruck, make sure you select one made of durable, waterproof canvas. Inspect all pockets and zippers to make sure they are crafted well and are properly positioned for ease of use. You’ll have many options to choose from, and packs from GORUCK and Black Diamond are popular choices for a successful rucking workout.

4. Have the Right Footwear

Making sure that you have the right support when embarking on your military ruck is absolutely essential to avoiding foot injuries. The last thing you need when beginning a new training plan is to suffer an injury that will put a screaming halt to your progress. Wearing the proper footwear and carrying the right pack will ensure that you’re not absolutely miserable by the time you’re finished.

If you’re carrying a lighter pack (under 30 pounds), you can wear a standard cross country shoe and still have the support that you need for your feet and ankles. Have a ruck heavier than 30 pounds? It’s time to strap on a pair of boots to ensure that you’ll have the full support you’ll need for the load.

But before you put on your shoes, you’ll need to make sure you have the right pair of socks too. A good pair of wool socks will make sure your feet stay dry and blister-free. If you’re wearing boots, don’t hesitate to put on an extra pair of socks. It may sound odd, but your feet will thank you later!

5. Walk, Don’t Run!

What’s the hurry? You may be tempted to strap on your pack and run, but you’ll regret it. A proper rucking workout does not allow for running or even jogging. When you think of how to ruck, keep a military march in mind. The pace is supposed to be brisk without ever coming to a full trot. 

“But what’s the harm in running with a 50-pound sack on your back?” you might ask. Your body will take a pounding, particularly in your feet, knees, and back. It’s definitely not worth it. Do what the experts do and stay at a brisk walk.

6. Hydrate Properly

When you’re rucking, you need to make sure you’ve got plenty of water to keep you hydrated. You can do this a couple of different ways. You can store a bottle of water in an easily accessible pocket of your bag. Or, if you’re more serious with your rucking workouts, you can install a hydration bladder in your bag. 

There are two advantages to this. One, you’ll be able to carry a much greater amount of water than you would be able to in a water bottle. Second, it allows you to easily drink from the tube that runs from the bladder, meaning that you won’t even have to break stride to grab a drink of water. Check with your bag’s manufacturer to see if they sell bladders that are custom made for your specific ruck.

Now that you know all the facts about rucking, toss on that weighted pack and go for a walk or hike. While you may feel prepared to go as hard and fast as you can on your first ruck, make sure to take it easy for your first few attempts. As easy as it may seem at first, you’ll definitely be sore in the morning!