As a former member of the Special Forces, I was introduced to rucking during my training. Since then, I maintain a high level of physical fitness.
What better to do it other than rucking? Rucking is my favorite exercise as every time I do it I feel rejuvenated and clear-headed.
If you have never tried rucking before you are advised to start with a weight that is between 10 to 15% of your body weight.
It means that if you weigh 150 pounds, start rucking with a weight of 15 pounds.
After some time, maybe after a week or two is when you can 5 pounds. The consistent addition of weight should reach a maximum of between 35 to 50 pounds.
Beyond this point, you will require supervision to ruck with more than 50 pounds.
How often and how long should your ruck?
Personally, once a week is enough for me.
I have a detailed exercise routine, two days for cardio and two days for weightlifting.
Three days are for rest, and this is when I choose a day for rucking.
The day I select is the day I feel won’t interfere with my rest.
I do it for 30 to 45 minutes, depending on how my body will respond to the stress caused by the rucks.
You can use my schedule or come up with what best suits you.
You can train your body to ruck for even more than an hour by consistently rucking for long periods.
Rucking can be a way to practice the cardio part of your workout too.
How will you know you’re carrying too much during rucking?
When rucking, the best way to make this exercise hard is by increasing the weight, which can be dangerous.
You can know if you have surpassed your weight limit when you increase the weight and start staggering.
When doing so, you challenge your pine and particularly your vertebrae which are dangerous.
Five ways for you to know you are carrying too much weight?
- 1. When you haven’t started with 10% of your weight
You are required to start with 10% of your weight during rucking. Most people who transition from other sports feel like they need more weight.
It is good to start with the required weight and later progress to increase the weight in the backpack.
It is to familiarize your body with the steady increase in weight.
- When you haven’t worked your way up to the weight
The basic foundation of rucking is walking, running, and hiking. Rucking qualifies as resistance training.
In case you weightlift as I do, you can borrow some of the principles you use during weightlifting.
The most important rule is that you should steadily increase your weight to improve strength and endurance.
- When you’re carrying more than 60 pounds
Rucking has roots in the military.
For instance, the Navy Seals are forced to carry 60 pounds during their rucks under strict supervision.
During stand missions, they carry between 20 to 40 pounds.
Sixty pounds should be the weight ceiling.
Working with such a weight will be dangerous.
You should not even consider reaching such levels.
- When you cannot maintain an upright posture
When judging how proper your rucking technique is, it is good to check how your posture is as you ruck.
Rucking while maintaining an upright position is encouraged.
It is to stabilize your muscles.
- When you can’t lift the weight by yourself
If you’re a scuba diver or happen to know one, they carry around 30 to 35 pounds which causes injuries to some of them.
When you ruck, you should ask yourself if you would out what are the problems you could encounter during your ruck.
If at some point during your ruck, you feel you won’t carry that weight by yourself, know you are carrying too much.
What are the common injuries?
- Minor foot injuries
- The most common injury is blisters.
- Blisters on the foot are painful.
- Rucking with a blistered foot is uncomfortable.
- The prevention of this injury is to maintain hygiene.
- Nerve compression foot injuries
It causes inflammation in foot soles which are caused by paresthetica and metatarsalgia.
The pain felt is a burning sensation and a deep ache.
Lower Leg and Ankle Injuries
It accounts for several injuries sustained during rucking.
It is due to repetitive shocks on the joints from the addiction to weight.
What causes rucking injuries?
- Individual factors- the strength of individual musculoskeletal structures.
- The training intensity- Has an impact on most rucking injuries. Things like the distance covered do contribute.
- Low-quality rucking gear- using low quality is not safe and can cause uneven distribution of weight to the body.
For you to maintain perfect health, cardio has to have a lot of consideration, and what better way to do so than rucking.