As mentioned in last week’s newsletter, with my dog recovering from knee surgery, I’ve been out on the trail, rucking by myself. Though I miss my furry buddy, this has given me some time to think about my goals, especially when it comes to rucking and exercise in general.
As I consider my goals, two things occur to me: 1) exercise is what you make of it; this is especially true when it comes to rucking. And 2) everyone must ruck, hike, run, walk, snowshoe, their own ruck, hike, run, walk, snowshoe, etc. What I mean by these two points is that you must choose your own goals and decide what you want to do with them, irrespective of what other people tell you, including me.
So…in this week’s issue of Ruckr, we’ll focus on what it means to ruck (and expand on that) and go deeper into how to advance at your own pace. Enjoy!
Before we dive right into shoulders, I wanted to let you know that we’ve been working hard with our partners, like Brad’s Deals, to find the right products and prices to support all of your rucking needs. Should you be in the market for new shoes, for instance, please check out the selection of Hokas on Brad’s Deals below. Hoka makes some of the most comfortable and supportive shoes and boots for rucking and hiking on the planet, and Brad’s Deals makes them more affordable.
Where to Find Hoka Shoes Deals 2024
Finding Hoka shoes on sale can be tricky, so we’ve rounded up the top 8 stores to find the best deals for Hoka!
Everyday Ruck
A Ruck is a Ruck is a Ruck: It’s Up to You to Define
As someone who spends A LOT of time thinking about rucking, hiking, backpacking, walking, and other outdoor activities, I also end up spending a lot of time in discussions with other people about these activities. One thing I notice, especially when it comes to subjects like rucking, hiking, and backpacking, lots of people question their gear.
Though the questions can go far afield, at the end of the day, most discussions center around what gear is needed to reach a specific result. This makes sense. If your goal is to backpack the JMT, like I did last summer, gear is a big part of your planning. Likewise, if your goal is to lose a few pounds and get more fit while walking, donning a weighted pack or vest is a surefire way to achieve that result.
Having said that, where rucking is concerned, I think we put too much emphasis on the type of rucksack, and even the brands. Sure, GORUCK makes some incredibly well-built rucksacks, developed specifically for rucking. However, who’s to say that a GR2 is the best suited for you and your chosen activities?
For instance, if you have an infant or grandchild who’s small/young enough that they’re still riding in a stroller, backpack, or Baby Bjorn, aren’t the latter two forms of rucking? Yes, they are! Likewise, if you’re an avid golfer and walk the course while carrying your bag, which can certainly weigh more than 30 pounds when loaded with clubs, does that not also perform the same exact job as a rucksack? Yes, it does.
The point is this: I think we need to stop worrying about the specific bag and begin to consider our goals and how we can do more of what we love to do in order to reach those goals. If you love to walk with your infant or grandchild, consider how you might leverage that activity to reach your social, emotional, and physical goals. If you’re an avid golfer, focus on enjoying yourself while walking the course and carrying your bag and you’ll no doubt do more for your mental and physical health than driving a golf cart and smoking cigarettes. Even adding a couple of bottles of water to a comfortable daypack will do the same!
In all of this, whatever activity you choose, when you’re able to perambulate on your own, increasing the weight you add to your walk, irrespective of how you carry it, will result in burning more calories, building more muscle, and generally increasing your physical and mental health and wellness. The key is to just get out there and enjoy yourself!
Advanced Ruck
How to Advance in Weight and Challenge Yourself When Rucking
If you’re reading this newsletter, you probably already know that rucking, in whatever form it takes (see above) is one of the most adaptable and rewarding fitness activities (for your mind and body), but to keep progressing, you’ll need to challenge yourself by increasing weight and testing your limits. Advancing your ruck requires a balance of gradual progression, proper form, and strategic goals to avoid plateaus and keep your training exciting.
Start Small and Build Gradually
If you’re new to increasing weight, begin by adding 5-10% of your body weight to your rucksack. Stick with this weight for 2-3 weeks to allow your body to adapt. Once you feel comfortable, as in it feels almost effortless to don your pack, increase the load by 5 pounds and continue progressing incrementally. This prevents overloading your joints and muscles, reducing the risk of injury.
Incorporate Tougher Terrain
Adding weight is only part of the equation. Challenge your body further by rucking on varied terrains like sand, rocky trails, hilly golf courses or streets, or steep inclines. Uneven surfaces engage stabilizer muscles and build functional strength, improving balance and endurance.
Set Distance or Time Goals
Instead of focusing solely on weight, try increasing the distance or time of your rucks. For example, extend your usual 3-mile route to 5 miles, or aim for a longer duration at a steady pace. I’ve even been known to walk to a coffee shop or sandwich place, and stop for a bite, before doubling back, thereby doubling my ruck.
Ruck with Intervals
Spice up your routine with weighted intervals. Alternate between brisk walking and slower recovery paces or incorporate bodyweight exercises like squats and push-ups every mile.
Track Your Progress
Use a journal or app to log your rucks, tracking weight, distance, and terrain. Celebrate small victories to stay motivated and focused.
By increasing weight and challenging your routine, you’ll not only enhance your physical fitness but also build mental toughness and resilience. Keep pushing your limits—one step, one pound, and one ruck at a time.
Tip of the week: Rucking is about moving forward, no matter the weight on your back.