Rucking for Beginners: What You Need to Know

Being Unprepared Will Weigh You Down

Don’t worry, you’re not late to the party. We just fed everyone an appetizer of the six best responses to the question, “What is Rucking?” And, yes, while rucking is badass, you don’t necessarily have to be to start doing it. However, you will be once initiated.

Unlike being forced to take piano lessons as a kid, you have to make the call yourself if you want to get into rucking. No one’s going to strap a weighted rucking backpack to you and make you haul it, but you. Granted, no one probably strapped a piano to your back either…

If you’re someone who is generally conditioned to advance from hobbyist to enthusiast when committing to a new sport or interest, you understand the value in taking inventory up front of what’s to be expected long-term. Even if it turns out to be just a casual dabble, here are a few, key universal factors that beginners should consider when taking up rucking.

START LIGHT

You do not need washboard abs or to hit a certain weight requirement to start rucking. If we’re being really honest, you don’t even need to be (that) “in shape.” As a matter of fact, rucking is an approachable gateway to a fitness journey with many paths, but you do have to start somewhere and that somewhere is with your legs.

In one of our previous posts, How to Pick a Rucking Backpack That’s Right for You, we make the recommendation that your lower half should not be a complete stranger to low-benchmark ability. While the weight you’re carrying is on your back, your legs will bear the brunt of that load when rucking.

Run (or jog) for five minutes without weight. Are you out of breath? If so, do it again until you can go a modest distance without feeling like your legs are about to buckle. Then, start adding weight—little by little, and walking double that distance. Give yourself and your legs a day or two off to rest. Then rinse and repeat, slowly increasing weight and distance. Bonus points for climbing at an incline toward higher elevation.

TAKE YOUR TIME

Rucking is the tortoise to sprinting’s hare. Slow and steady wins this race. If you’re unapologetically impatient, rucking may either be the worst or best thing for you. Personally, as someone who has the bad habit of burning the candle at both ends, rucking, in theory, wouldn’t sound appealing. Why drag an additional, unnecessary 20+ pounds from Point A to B when I could drive and be there now? Because slowing down, taking in the sights, sounds, and smells around you, and accomplishing the goal is worth it. Taking the time to ruck is taking well deserved time for your mental strength as much as it does a body good.

If you enjoy rucking solo, refresh you. Throw in some headphones and finish that audiobook, admire the leaves changing colors, give your dog the space to let loose, or catch up on voicemails (call your mom back, by the way).

There’s no rule that says you even have to carry a weight plate on your back. Got a toddler? Throw ‘em in a carrier and get ta’ steppin’. Make it a weekly activity you can share with your closest people.

INVEST IN QUALITY

Sure, you could get away with investing zero dollars and start rucking today, but you’ll probably pay for it later. There’s a reason athletes wear cleats, not heels, on the field, and padded helmets instead of duct taping a pillow to their head. Intent, purpose, and function matter.

Your biggest investment, dollar for dollar, is going to be a proper rucking backpack (i.e., your ruck, or rucksack). As briefly mentioned earlier, this post will point you in the right direction in picking one that’s right for you.

In addition, here’s a quick checklist of basic gear and apparel that—if you continue pursuing rucking—you should start thinking about.

RUCKING GEAR

Weight plates (designed specifically for rucking backpacks)
Padded hip belt (to help distribute and secure the weight of your ruck)
Sternum strap (to keep your shoulder straps reliable against your chest)
Hydration bladder (because you need water to survive)
Nylon runners and ruck straps (optional quick setup and disconnect for loose, auxiliary weight, like sandbags)

ACCESSORIES

Headlamp (because darkness)
Reflective straps (because traffic)
Storage containers (because miscellaneous)
Dry bag (because rain)
Smartwatch or fitness tracker (because progress)

APPAREL

Shoes or boots that provide reliable support, are breathable, and won’t blister your feet (flip-flops are only for after you complete an event)
Wicking and quick-drying shirts and pants (layer up, then shed as necessary)
Windbreaker, rain jacket, etc. (Mother Nature can be feisty)
Tactical gloves (if you don’t like dirt under your nails)

APPRECIATE NEATURE

Rucking isn’t always a literal walk in the park. It can be, and that’s totally cool, but you can ruck anywhere. There’s a big, bold, beautiful world out there that demands to be seen, experienced, and rucked! So, grab your sack, and get after it.

It’s common and completely acceptable for beginners to get their feet wet by staying dry on level ground. Until you become comfortable wearing the extra weight on your back, rucking around your neighborhood on sidewalks is a pretty safe bet—with a caveat. The concrete will be less forgiving than softer grass or dirt trails.

Let your personal preferences for topography, time of day, time of year, etc. be your guide. Think about where you might enjoy rucking the same way you’d explore a hike or bike ride. Most people who engage in either want to be continuously challenged and amazed. An added benefit to rucking is that you can pack your ruck with supplies to camp overnight, spend an afternoon at the beach, or crush a picnic in the company of mountains.

Assuming you’re dressed for the elements, what better way to put your new favorite fitness obsession (and gear!) to the test than to go off-roading, off the grid. The best way to prepare yourself for different environments is simply to take them on, at your own pace.

JOIN THE CLUB

There’s accountability in community. If you need the extra encouragement, join a ruck club. If you’re looking to train for an official ruck challenge, join a ruck club. If you’ve never rucked a day in your life, but you’re intrigued, join a ruck club. If there aren’t any ruck clubs in your area, start your own ruck club.

Ruck clubs, whether in person or virtually, should offer trusted guidance and a clear line of sight to the recommended training for accomplishing whatever your rucking goals are. Committing to participate in a sanctioned ruck event is not a prerequisite for (most) social ruck clubs. They’re there for support and camaraderie.

However, if you are considering something more serious—an event that involves a fee and/or specific requirements to participate, your rucking community should also not shy away from the candid truth about what you should expect when you show up to compete.

Note: Please keep in mind that these criteria are broad strokes for official rucking events, and do not represent every scenario you may encounter.

WHAT TO BRING

Rucking backpack with integrity (read: the event host needs to know it will hold up through what you and it will be put through)
Weight (in plates, usually based on your body’s weight and/or gender)
Water (volume brought with you, to start)
Food, rehydration supplements, etc. (you will burn through calories)
Headlamp (many events start and/or end in the dark… ooh, scary)
Safety supplies (e.g., reflective straps)
First aid kit (shit happens; speaking of which, a travel size roll of TP isn’t a bad idea either)

PLANNING AHEAD

Events are commonly tiered based on level of difficulty, in a combination of duration, distance, and individual and/or team physical challenges layered throughout. Overall, they’re pass or fail. No offense, but you don’t get a participation ribbon just for showing up. You earn a patch when you conquer it, not prior. There is no crying in rucking.

It’s tough to describe the feeling you get after you complete your first event. And that’s a good thing because you should find out for yourself. As soon as you get a couple initial rucks under your padded hip belt, your self-confidence will be enough to thrust you to level up to events. They’re kind of like tattoos—they’re going to hurt, and sometimes bleed a little, but as soon as it’s over you’re going to want another one and another one after that.

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