You wear a weighted backpack and you go for a walk. It’s THAT simple.
If you’re new to rucking, start with 20 lbs. If you’re advanced, 50 lbs. is the max weight we recommend. A good pace is 15 minutes/mile. If that’s too fast for you, reduce the weight. If it’s too slow, increase the weight.
Some Tips To Get You Started:
1. No Beeboppin’ – Rucking is a fitness thing with backpacks. This isn’t middle school where the “cool kids” drape one shoulder strap and beebop around campus. Use both straps and get ready to move.
2. Cinch Your Ruck Down. Get the weight up high on your back – this creates a more stable carry and engages your larger muscle groups – your upper back and shoulders. The number one mistake we see, consistently, is people rucking with their rucks too low on their back.
3. Improve Your Posture. We all stare at our phones too much, we round our backs forward when we’re in front of a computer. Chairs are comfortable, we do it too. With rucking, though, you’re forced to roll your shoulders back. It’s more comfortable with great posture, so rucking forces you to improve your posture, naturally.
4. Take a Deep Breath. You want freedom reaching every square inch of your lungs, not just the shallow parts. If you are wearing a sternum strap, the tighter you cinch it, the more constricting it is on your breathing. Try alternating it buckled/unbuckled over the course of your ruck.
5. Just Walk. The beauty is in the simplicity. You can ruck anywhere, anytime you have a backpack on: in airports, to and from work, on trails or sidewalks or around campus. You already know how to do it even if you haven’t called it rucking, yet.
6. Don’t over think it. You wear a backpack. It’s a fitness thing.
Learn more about rucking here.