Get Started with Rucking: A Simple Guide for Beginners
Are you looking for an easy and effective way to get fit, improve your strength, and enjoy the outdoors? Rucking might be just what you need. If you've never heard of rucking before, don't worry—in this guide, you'll learn exactly what rucking is and how you can get started today.
What is Rucking?
Rucking is simply walking with a weighted backpack, also known as a "ruck" or "rucksack". It takes an ordinary walk and turns it into a full-body workout that boosts cardiovascular fitness, builds muscle, and burns calories. Originating from military training, rucking is gaining popularity as a practical, beginner-friendly way to exercise that can be done anywhere. But don’t be intimidated by its military roots—anyone, regardless of age or fitness level, can start rucking. No prior training or experience is needed.
Why Should You Start Rucking?
Rucking is one of the easiest ways to combine cardio and strength training without the need for fancy equipment or a gym membership. It’s a great way to improve your posture, strengthen your back, and burn more calories than regular walking, all while being kind to your joints. Plus, it gets you outdoors—which is good for the mind as well as the body. Best of all, rucking is accessible to everyone—whether you're young, older, a seasoned athlete, or just beginning your fitness journey.
How to Start Rucking: Step by Step
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Get a Backpack: To start, you'll need a sturdy backpack (or a rucksack) where you will put your weights.
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Choose Your Weight: If you’re new to rucking, start light. A good beginner weight is about 5 kg. You can use specialized ruck plates (such as the 5 kg NoblePlates) or simply start with household items, such as books or water bottles, until you’re ready for something heavier. Ruck plates have the benefit of helping keep the weight close to your back.
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Focus on Form: Keep a strong posture as you ruck—stand tall, engage your core, and keep your shoulders back. Proper form will not only protect you from injuries but also maximize the benefits.
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Start with Short Walks: Begin with short walks of 2-3 kilometres. Ruck at a comfortable pace, aiming for 20-30 minutes. As you get stronger, you can increase the weight, the distance, or both.
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Gradually Progress: As you build strength and stamina, increase the weight in your backpack or add longer distances. You can also challenge yourself by rucking on different terrains, like trails or hills.
Common Pitfalls for Beginners
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Starting Too Heavy: One of the most common mistakes is starting with too much weight. This can lead to injury or burnout. Start light and gradually increase the weight as your body adapts. Remember, you can always increase the weight as your strength and endurance improve.
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Poor Posture: Slouching or not engaging your core can lead to back pain. Always focus on maintaining good posture throughout your ruck.
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Inconsistent Training: Rucking consistently is key to seeing improvements. Set a regular schedule and stick to it, even if it means starting with shorter or lighter sessions.
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Ignoring Recovery: Rucking can be intense on your muscles, especially when you're starting out. Make sure to give your body time to rest and recover between rucking sessions to avoid overtraining.
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Improper Footwear: Wearing the wrong shoes can lead to discomfort and blisters. Invest in a good pair of supportive walking or hiking shoes that are broken in before you start longer rucks.
Rucking Tips for Beginners
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Wear Comfortable Shoes: A good pair of walking or hiking shoes will keep your feet comfortable and prevent blisters.
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Distribute the Weight Evenly: Make sure the weight in your rucksack is evenly distributed to avoid putting unnecessary strain on your back.
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Hydrate: Rucking can be a good workout, so don’t forget to bring water, especially on longer walks.
Conclusion
Rucking is an accessible, fun, and effective way to get fit. With just a backpack, some weight, and a desire to move, you can transform an ordinary walk into a powerful full-body workout. Anyone can start rucking—whether you're young, old, fit, or just starting out, rucking is for everyone. So grab a rucksack, throw in some weight, and start rucking your way to better health!
Ready to get started? Check out the best-in-class Nobleberg rucking gear to get you moving.