Regardless of the selection program that you will be training for, you will spend a couple of hours walking with a loaded ruck on your back.
Rucking is a physical course that you will have to do on a daily basis
For you to successfully complete your rucking exercise, you will have to make yourself comfortable to walk for long distances with heavy loads and at quick paces.
Rucking should help you towards achieving various physical changes. Therefore, in this article, I included some tips that can help you successfully complete rucking on your own and the benefits of rucking.
How to successfully do rucking on your own
1. Heart rate zones
To detect your rucking pace, you will have to utilize a 30-minute threshold test as a way of setting your heart rate zone. Rucking and running are a bit different as they result in different thresholds.
I discourage you from doing threshold rucks as you will end up paying a physical therapist mortgage.
When it comes to rucking efficiency, the technique will play a major role. Rucking is basically walking with a load on your back.
Moving at rest is the basic predictor of how best you move when rucking. While moving, you will have to monitor your breathing by taking short breaths.
3. Training frequency
I advise you to be rucking at least one to three times a week. In case you are getting ready for ruck-intensive programs, then you will have to ruck for two to three times a week.
Regardless of the training program, you are getting ready for, you should at least do a one-hour ruck per week. Before going for any selections, you can do 2-hour rucks with a minimum of 40 pounds weekly.
It will be hard on your body to do rucking with heavyweights. Therefore, I recommend you do enough rucking for fitness purposes but not much that will get you beat up.
Rucking rewards volume. Don’t focus on your pace per mile but instead put more focus on long duration, low intensity, and heart rate guided rucks.
You will notice that your pace will improve over months to come with levels of exertion not being too high. With time, a 15-minute pace will be easy for you to do when you feel completely exhausted.
5. Weight, vertical gain, boots, surface considerations and rucks
Purchase a good pack that is affordable and of good quality. Moreover, there are no bonus points to gain if you use hip or shoulder straps. Your shoulders and hips will with time get used to the weight on your back.
Instead of focusing on the pain that your straps are causing you, you will focus more on rucking by applying good technique and at the same time putting into practice other mental skills.
How to make weights for your rucksack
It will be very cost-effective if you made weights for your ruck instead of stuffing old books in your sack.
There is nothing wrong with this method but many people wish to have a dedicated rucksack made of dedicated weight solutions.
Here are some methods on how you can make your rucksack weights;
1. The sandbag pill
Sandbag pills are simply bags of sand that are taped up. This weight solution is simple especially for people living near the beach. All you will need is some sandbags and long-lasting tapes such as 100 MPH tape and sand.
2 Wrapping bricks for ruck marchs
You can get bricks for free. A majority of people have 6 spare bricks in their garage. Bricks can be a great solution for weighing down rucksacks.
You will require at least 6 standard bricks, some bubble wrap, and 100 mph or duct. Bubble wrap is not a must-have but I highly recommend you have it.
You can use tape to tape the bubble wrap around bricks to achieve more stability and avoid sharp edges breaking through the tape, which might cause damage.
3. Use of dumbbells
Making dumbbells is very easy. You will have to look for something that is heavy enough that can be used as a weight. You can use jarred food, milk or water gallons, canned food, and water bottles.
You can use metal poles such as that of a bamboo stick or dust mop and place plastic container water gallons on either side. To prevent the containers from moving, you can tie socks on the sides of the handles.
Rucking is the best solo exercise that I enjoy doing alone with my kids. It will cost you nothing like all you need is getting outside and getting your cardio right.