Rucking Routine for Beginners: Complete Guide to Start Rucking In 2024

Rucking, the practice of walking with a weighted backpack, is an effective and accessible workout that combines strength and cardiovascular training. Whether you're looking to improve your fitness, lose weight, or build endurance, rucking is a fantastic way to achieve your goals. This guide will provide you with a detailed rucking routine for beginners in 2024, along with essential tips to ensure you start on the right foot.

What is a Ruck?

Rucking Meaning and Definition: Rucking, derived from military training, involves walking with a weighted backpack, known as a rucksack. This practice was originally used by soldiers to build endurance and strength while carrying their gear over long distances. Today, rucking has transitioned into a popular fitness activity that combines the benefits of strength training and cardiovascular exercise. By adding weight to your walk, rucking increases the intensity of the workout, engaging multiple muscle groups and boosting overall fitness.

Ruck Walk vs. Walking:

•  Intensity: A ruck walk is significantly more intense than regular walking due to the added weight. This increased resistance requires more effort, elevating your heart rate and burning more calories.
• Muscle Engagement: Rucking engages additional muscle groups, particularly in the legs, core, back, and shoulders. The added weight forces these muscles to work harder to maintain balance and stability.
• Caloric Burn: Because of the increased intensity, rucking burns more calories compared to regular walking. This makes it a more efficient exercise for weight loss and fitness improvement.
• Endurance and Strength: Regular rucking builds endurance and muscle strength more effectively than walking alone. The extra load strengthens your muscles and improves cardiovascular capacity.
• Mental Resilience: The challenge of carrying weight over long distances builds mental toughness and resilience, an aspect less prominent in regular walking.

Why Rucking?

Before diving into the routine, it's important to understand why rucking is beneficial:

1. Full-Body Workout: Rucking engages multiple muscle groups, including the legs, core, back, and shoulders.
2. Cardiovascular Health: Walking with added weight increases your heart rate, improving cardiovascular endurance.
3. Weight Loss: Rucking burns more calories than regular walking, aiding in weight loss.
4. Mental Resilience: The challenge of carrying weight builds mental toughness and resilience.

How to Start Rucking

Rucking Basics

Rucking combines cardio and strength training by walking with a weighted backpack.

Proper Form: Maintain a straight back, engage your core, and distribute weight evenly to avoid injuries.

Rucking Guide

1. Set Goals: Define your reasons for rucking, such as fitness or weight loss.
2. Choose Gear: Select a sturdy rucksack, appropriate weights, and comfortable shoes. Detailed Guide here!
3. Warm-Up: Do light stretches or a short walk without weight.
4. Load Your Rucksack: Start with 10-15 lbs.
5. Start Walking: Begin with short distances, focusing on form.
6. Cool Down: Perform static stretches post-ruck.

How to Ruck

• Posture: Keep back straight, shoulders relaxed, and core engaged.
• Smooth Steps: Walk naturally, rolling from heel to toe.
• Arm Movement: Swing arms naturally for balance.
• Breathing: Take steady, deep breaths.
• Hydration: Carry water and drink regularly.

Beginner Rucking Weight

• Starting Weight: Use 10-15 lbs initially.
• Increase Gradually: Add 5 lbs every few weeks based on comfort and progress.

Rucking Starting Weight

• Fitness Level: Start with 10 lbs if inactive; 15 lbs if moderately fit.
• Goals: Use lighter weights for endurance, heavier for strength.
• Adjust as Needed: Find a weight that is challenging but manageable.

Getting Started: Essential Gear

1. Rucksack/Backpack: Choose a durable, comfortable backpack with padded straps.
2. Weights: Start with 10-15 lbs. You can use weight plates, sandbags, or household items.
3. Footwear: Wear supportive, comfortable shoes suitable for walking on various terrains.
4. Hydration System: Carry water to stay hydrated during your ruck.
5. Additional Accessories: Consider padded socks, reflective gear for visibility, and a first-aid kit.

Rucking Routine for Beginners

Week 1-2: Foundation Building

• Distance: 1 mile
• Weight: 10 lbs
• Frequency: 2-3 times per week
• Pace: Comfortable walking pace
• Tips: Focus on maintaining good posture. Keep your back straight, shoulders back, and core engaged.

Week 3-4: Increasing Distance

• Distance: 2 miles
• Weight: 10 lbs
• Frequency: 3 times per week
• Pace: Comfortable walking pace
• Tips: Gradually increase your pace. Incorporate dynamic warm-up exercises before starting.

Week 5-6: Adding Weight

• Distance: 2 miles
• Weight: 15 lbs
• Frequency: 3-4 times per week
• Pace: Brisk walking pace
• Tips: Monitor your body for signs of discomfort. Adjust weight and distance as needed.

Week 7-8: Building Endurance

• Distance: 3 miles
• Weight: 15 lbs
• Frequency: 4 times per week
• Pace: Brisk walking pace
• Tips: Incorporate interval training by alternating between fast and slow walking.

Week 9-10: Enhancing Challenge

• Distance: 3 miles
• Weight: 20 lbs
• Frequency: 4-5 times per week
• Pace: Brisk walking pace
• Tips: Focus on breathing techniques. Take deep, steady breaths to maintain stamina.

Week 11-12: Mastery Phase

• Distance: 4 miles
• Weight: 20 lbs
• Frequency: 5 times per week
• Pace: Brisk walking pace
• Tips: Maintain consistency. Use this phase to solidify your routine and build lasting habits.

Additional Tips for Success

1. Warm-Up and Cool Down: Always warm up before starting your ruck and cool down afterward to prevent injuries.
2. Hydrate and Fuel: Drink water regularly and eat balanced meals to fuel your body.
3. Listen to Your Body: Pay attention to signs of fatigue or pain and adjust your routine accordingly.
4. Join a Community: Consider joining a local or online rucking group for support and motivation.

Conclusion

Rucking is a versatile and effective workout that can significantly improve your fitness and overall health. By following this beginner's rucking routine for 2024, you'll build strength, endurance, and resilience. Remember to invest in the right gear, stay consistent, and listen to your body. Happy rucking!

Frequently Asked Questions

Q: What is a good rucking workout plan for beginners?

A: A beginner's rucking workout plan should start with 1-2 miles, carrying 10-15 lbs, 2-3 times per week. Gradually increase the distance and weight over time. For a detailed plan, refer to our main blog.

Q: How do I perform a rucking backpack workout?

A: Load a sturdy rucksack with weights (10-15 lbs to start) and walk at a steady pace. Focus on maintaining proper posture and form to maximize the benefits of your rucking backpack workout.

Q: What does rucking workout target in the body?

A: Rucking targets multiple muscle groups including the legs, core, back, and shoulders. It also improves cardiovascular health and can aid in posture improvement.

Q: What features should I look for in a rucking workout backpack?

A: Look for durability, padded straps, good weight distribution, and enough capacity to hold weights and other essentials. The best backpacks for rucking workout will also have a secure fit and ventilation.

Q: Can I track my rucking workout with an Apple Watch?

A: Yes, use the "Hiking" or "Outdoor Walk" activity settings on your Apple Watch to track your rucking workout. There are also specialized rucking workout apps available for more detailed tracking.

Q: Are there specific rucking workout apps you recommend?

A: Apps like "Ruck Club" and "GORUCK" provide tracking, community support, and detailed rucking workout plans to enhance your training experience.

Q: How does a rucking Apple workout compare to other fitness routines?

A: A rucking Apple workout provides a comprehensive full-body workout that combines cardio and strength training, similar to sandbag workouts but with the added benefit of being a low-impact exercise.

Q: Is there a free rucking workout plan available?

A: Yes, many online resources and rucking communities offer free rucking workout plans. Check our main blog for a detailed beginner’s plan you can follow.

Q: What is the best backpack for a rucking workout?

A: The GORUCK GR1 and 5.11 Tactical RUSH12 are highly recommended for their durability, comfort, and features that cater to rucking needs.

Q: How does rucking benefit the core muscles?

A: Rucking strengthens the core by engaging abdominal and lower back muscles to stabilize the added weight, providing a solid rucking core workout.

Q: What is the GORUCK Challenge?

A: The GORUCK Challenge is an endurance event that tests participants' physical and mental toughness through a series of rucking and team-based activities, often lasting 10-12 hours.

Q: How does rucking fit into Zone 2 cardio training?

A: Rucking at a moderate pace can be an effective Zone 2 cardio exercise, which is great for improving cardiovascular endurance and fat burning.

Q: Can rucking be considered a full-body workout?

A: Yes, rucking is a full-body workout that targets the legs, core, back, and shoulders while also providing cardiovascular benefits.

Q: Does rucking contribute to muscle building?

A: Yes, the added weight from rucking helps in muscle building, particularly in the lower body, core, and upper body, similar to resistance training.

Q: How can rucking be combined with sandbag workouts?

A: Incorporate sandbag exercises during your ruck by using the sandbags as weights. This combination enhances strength and endurance training.

Q: Is rucking a low-impact exercise?

A: Yes, rucking is a low-impact exercise that reduces stress on the joints while still providing significant cardiovascular and strength benefits.

Q: How does rucking improve posture?

A: Rucking requires maintaining a straight back and engaged core, which helps in improving posture by strengthening the muscles responsible for spinal alignment.