Simple Ways to Get Started with Rucking

Rucking is one of the most straightforward yet effective ways to boost your fitness and enjoy the great outdoors. Whether you’re a seasoned athlete looking for a new challenge or a fitness beginner wanting to get active, rucking offers a versatile workout that can be tailored to your needs. The best part? You don’t need fancy equipment or a gym membership to get started. Here’s how you can begin your rucking journey today.

1. Start with What You Have

The beauty of rucking lies in its simplicity. You don’t need a specialized rucksack or high-end weights to begin. Start with a sturdy backpack you already own and fill it with items you have around the house—books, water bottles, or even canned goods. Aim for a total weight of about 10-15% of your body weight to start. As you build strength and endurance, you can gradually increase the weight.

2. Choose the Right Footwear

Your footwear is critical in rucking, as you’ll be spending a lot of time on your feet. Choose comfortable, supportive shoes that are suitable for the terrain you’ll be walking on. For urban rucking, a good pair of running or walking shoes will do. If you plan to hit trails, consider trailing running shoes or hiking boots with better ankle support and grip.

3. Pick Your Route

Rucking can be done almost anywhere—around your neighborhood, in a local park, or on nearby hiking trails. Start with a route you’re familiar with, ideally one that’s flat and easy to navigate. As you get more comfortable, you can explore new areas and introduce more challenging terrain, such as hills or uneven paths.

4. Focus on Form

Good form is key to preventing injuries and getting the most out of your rucking workout. Stand tall with your shoulders back and your core engaged. Keep your steps short and steady, avoiding long strides that can strain your joints. Make sure your rucksack is secured tightly to minimize movement and distribute the weight evenly.

5. Set Small Goals

When you’re just starting, it’s important to set small, achievable goals to build your confidence and maintain motivation. Begin with a short distance, such as 1-2 miles, and a light weight. Track your progress and gradually increase the distance or the weight as you feel more comfortable. Small wins will help keep you motivated and committed to your rucking routine.

6. Hydrate and Fuel Properly

Staying hydrated is essential during any workout, and rucking is no exception. Bring a water bottle with you and take regular sips, especially if you’re rucking for longer distances. If your ruck is longer than an hour, consider bringing a small snack, like an energy bar or a banana, to keep your energy levels up.

7. Warm-Up and Cool Down

Before you start rucking, spend a few minutes warming up your muscles with dynamic stretches or a light jog. This will help prepare your body for the workout and reduce the risk of injury. After your ruck, take time to cool down with static stretches, focusing on your legs, back, and shoulders to help with recovery.

8. Join a Community

One of the best ways to stay motivated and enjoy rucking is to connect with others who share your interests. Look for local rucking groups or online communities where you can share tips, routes, and experiences. Rucking with others can make the workout more enjoyable and provide an extra layer of accountability.

9. Listen to Your Body

As with any new exercise routine, it’s important to listen to your body and not push too hard too soon. Start slowly and give your body time to adapt to the new demands you’re placing on it. If you feel any pain or discomfort, take a break and assess your form, weight, and distance before continuing.

10. Have Fun and Enjoy the Process

At its core, rucking is about enjoying the journey as much as the destination. It’s a great way to explore new places, clear your mind, and improve your fitness—all while carrying a little extra weight. So, have fun with it! Change up your routes, challenge yourself with different weights and distances, and most importantly, enjoy the process of getting stronger and healthier.

And…if you’re interested in going further, download our FREE guide to rucking exercises!

Starting with rucking is simple, and the benefits are numerous. It’s an activity that grows with you—whether you’re taking your first steps with a light load or tackling challenging terrain with a heavy rucksack. With these tips, you’re ready to lace up your shoes, grab your rucksack, and hit the road. Happy rucking!