Rucking is a great way to improve your fitness and build endurance. But, it’s important to take the proper precautions to prevent injury and overtraining.
Taking a few simple tips into consideration can help you safely increase your rucking training without risking injury. Follow these simple rucking tips to make your rucking training more effective: 1. Start Slowly and Progress Gradually.
1. Start Slowly and Progress Gradually
Rucking is a great exercise for anyone looking to improve their physical strength and endurance. However, it can be very difficult to get started, especially for those who are not used to exercising with a heavy backpack. This is why it’s important to start slowly and gradually increase the weight you ruck and distance you ruck. Make sure to research the amount of weight to use that is appropriate for your build, goals, and experience. By doing this, you will be able to safely build up your rucking fitness without risking injury.
The best way to think of rucking is like a modified version of running. Unlike running, rucking uses your back muscles to carry the weighted backpack, which engages different muscle groups that are not targeted when you simply run. Adding a ruck to your workout also helps you to burn more calories and provides a higher level of cardiovascular conditioning.
When starting out, it’s important to find a good balance between running and walking. Try to keep your runs at a steady pace and avoid any big strides. You should also be careful not to ruck-run on any steep hills or uphills, as these can fatigue you much faster. Finally, it’s a good idea to focus on whole foods when eating after rucking as this will provide your body with the essential nutrients needed to recover and repair muscle tissue.
As you progress, you should start to see improvements in your knees and shoulders as you become more comfortable with the weight of the pack. It’s best to only increase your ruck weight and distance by about 10% each week. This will help to ensure that you can continue to make steady progress without causing injuries or overtraining. Once you’re comfortable with your rucking, you can begin to take on the challenge of long-distance rucking.
2. Take Short Steps
Rucking is one of the few forms of cardio that doesn’t require specialized equipment or a gym membership. All you need is a backpack, some weight, and a desire to get outside. It also offers the added benefit of allowing you to engage in conversation while you’re walking, making it a great option for socializing with friends.
If you’re just starting out, it’s important to focus on taking short steps. This allows you to shift your weight between the front and back of your feet, which in turn helps reduce the impact on your knees. It also requires more engagement from your core muscles and postural muscles, which can help with maintaining healthy posture while rucking.
Another way to minimize impact on your knees is by wearing shoes that are made for rucking. Ideally, you should wear a pair of trail running shoes with good support. However, you can even use a pair of sneakers if they’re well-fitted and comfortable.
As you progress, you can gradually increase the weight and distance of your rucks. It’s best to do this slowly and safely to prevent overuse injuries. Adding too much weight or mileage too quickly can wreak havoc on your joints and tendons, which will not grow and develop as efficiently.
Rucking is a great addition to any workout routine, but it can be particularly beneficial when paired with other exercises like planks, pushups, and bear crawls. These movements can elevate any ruck by adding variety and challenge. Plus, they’re a great opportunity to engage in social interaction with friends while getting some fresh air and vitamin D.
3. Keep Your Arms Out of Your Straps
Rucking is a great way to get in an upper body and core workout while also getting your heart rate up without destroying your knees the way running does. It’s also a great alternative to running if you don’t have access to a gym or are just looking for a more challenging cardio workout.
However, the added weight can put a lot of strain on your shoulders and back if you don’t have proper form. Thankfully, the right rucking gear can help you stay safe and get the most out of your workout.
Keeping your arms out of your straps is one of the most important things you can do to prevent shoulder injuries while rucking. This helps to balance the weight across your chest and back and keeps your back straight. It’s also a good way to reduce stress on your neck.
Make sure your shoulder straps are well-padded and non-flexible. If they’re too thin or flexible, they could rub on your shoulder and cause bruising, chafing, and nerve injury (ouch!). You can also buy a pair of Ruckstraps that are easy to clip on your top ruck handle and adjust to find the length that works best for you.
These straps also give you an extra handhold on your ruck to perform weighted calisthenics, pull-ups, push-ups, and sit-ups during your ruck. They can even be used to add resistance to walking lunges and push-ups. This allows you to get an even more complete upper body workout while rucking or to mix up your training by doing lower and upper body exercises on your next outing. Plus, they’re super convenient to use if you’re hiking or on a long backpacking trip because you can attach them and then detach them again as needed.
4. Keep Your Head Up
Rucking is a great way to improve your overall strength and conditioning, as well as burn some serious calories. But it’s important to keep in mind that it is also a high-impact exercise, so you should always make sure to stretch out afterward to avoid injury and ensure proper muscle recovery.
When rucking, you want to focus on proper posture and foot placement and to be mindful of the weight distribution in your pack. If you’re new to rucking, start out with a low-weight pack and work your way up over time. It’s also important to make sure that you don’t cross your arms in front of your body – this can put strain on your lower back. And, of course, be sure to breathe properly.
If you’re used to running or other high-impact exercises, it’s a good idea to start out with shorter distances and less weight to give your body a chance to adapt to this type of workout. Once you’ve built up your confidence and endurance, you can begin to increase the weight and distance of your rucking sessions.
While rucking is a full-body workout, it can be particularly hard on your feet. For this reason, you should try to wear appropriate footwear, such as shoes or boots that are designed for hiking or rucking. Lastly, be sure to bring a water bottle or hydration bladder and make sure that you’re eating sufficient amounts of carbohydrates before, during, and after your rucking session. This will help you sustain your energy levels and maintain proper form throughout your workout.
5. Breathe
From hunters 10,000 years ago carrying their kill back to farmers in rural Asia hauling rice bags to market, humans have always carried weighted loads. Rucking is a natural and functional form of exercise that builds strength and endurance while conditioning slow-twitch muscle fibers in the legs, glutes, core, and shoulders. It is a very effective workout that can be done with minimal equipment.
All you need is a backpack, some weight, and a desire to work out. Rucking is also a great way to get your cardio in without running, which can be tough on the joints. And, it burns more calories than walking at the same speed with no load, so it’s a great option for those looking to improve their cardiovascular fitness and reduce their risk of chronic diseases like heart disease and obesity.
Rucking has gained popularity as a workout for military-style training and for civilians who want to get in better shape. The craze for rucking has sparked a variety of premium equipment vendors selling special ruck weight plates to add the weight in a space-saving form factor, specialized rucks with extra features, and hydration bladder packs.
Proper rucking technique requires maintaining good posture, an aligned spine, and a neutrally engaged core. The arms should swing naturally and the head should be in a relaxed, not shrugged, position. The legs should take shorter strides, and the feet should strike on a flat surface to help with stability. The ruck pack should be packed high and cinched tight to avoid shifting of the load while rucking.
New ruckers should start by rucking once a week and working out in some other way two other times per week to build strength, muscle tone, and stamina. More experienced recreational ruckers can max out at rucking twice weekly, while professionals (military, first responders) should only ruck 3x+ per week when following a well-designed ruck fitness plan for a specific performance goal or competence level.
About Author
