This past (long) weekend I spent time with a group of adventurous friends, not on an adventure, but just hanging out, talking about adventures. Though I was a bit sore and hobbled (a little) to my terminal at the airport, after a couple of days of simply hanging out with close friends, regaling our past adventures, and generally resting and recovering, I feel great!

Not only is my soul recharged but during my Tuesday morning workout I felt no pain…and actually felt I was a bit stronger than the weeks before. In fact, I had to check that I was using the same weight as it felt lighter than usual. 

I chalk this all up to two things: injury prevention and recovery. In this issue, we’ll cover the basics of rucking injuries, how to prevent them, and proven recovery techniques to keep you strong and injury-free. Enjoy!

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A HUGE part of injury prevention is ensuring you’re rucking with the right gear. This is especially true for footwear. The same sneakers you wear around town may not offer the support you need when donning a heavy rucksack.

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The Basics

The Basics of Preventing Rucking Injuries (for Longevity)

Rucking, while low-impact compared to running, places significant stress on muscles, joints, and connective tissues—especially when carrying additional weight. Common injuries include:

– Lower back pain: Often caused by poor posture or uneven weight distribution.

– Knee strain: Excessive load, improper stride mechanics, or muscle imbalances can overload the knees.

– Plantar fasciitis: The added weight from rucking stresses the plantar fascia, especially with inadequate footwear.

– Shoulder discomfort: Poorly fitted straps or excessive weight can irritate shoulders and trap muscles.

Injuries typically stem from avoidable mistakes like sudden increases in ruck weight, poor form, or inadequate recovery. The good news? With the right approach, most of these issues can be minimized or avoided altogether.

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Injury Prevention for Everyone

What Every Rucker Should Know About Preventing Injuries

Regardless of experience level, every rucker should follow these fundamental practices to stay safe:

1. Focus on Form

Proper form is your first line of defense against injury. Keep your back straight, core engaged, and shoulders relaxed. Avoid leaning forward excessively, which strains the lower back. 

Though it takes some getting used to, concentrating on rucking with a good, strong posture is DEFINITELY worth it. And…if you’re so inclined and/or feel like you’re often sorer or feel back pain after rucking, you can even have someone record you rucking to check for posture flaws.

2. Choose the Right Gear

• Select a rucksack with adjustable straps and a padded hip belt to distribute weight. Though there are MANY options out there, a couple of my favorites are packs from GORUCK and 5.11.

• Tighten the shoulder straps so the ruck sits high on your back but doesn’t restrict movement.

• Wear supportive shoes designed for your foot type to reduce impact stress.

3. Build Gradually

Ramping up too fast is a recipe for injury. Start with 10–15% of your body weight and increase by no more than 5–10% weekly. Similarly, add distance incrementally to give your body time to adapt.

4. Warm Up Before Every Ruck

Prepare your muscles and joints with dynamic stretches like:

• Leg swings

• High knees

• Hip openers

• Arm circles

Warming up enhances mobility, activates muscles, and reduces injury risk.

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Injury Prevention for Advanced Ruckers

The More Advanced the Ruck, The More You’ll Need to Focus on Injury Prevention

More experienced ruckers often push for heavier loads, longer distances, and higher intensity. To stay injury-free while advancing your performance, consider these strategies:

1. Refine Your Form

• Small form adjustments can significantly impact performance and injury risk:

• Maintain a shorter, quicker stride to minimize joint stress.

• Keep your hips aligned with your shoulders to avoid lateral strain.

• Pay attention to how fatigue affects your form, especially when carrying heavier loads. If you start to feel pain in your knees – especially on downhill slopes – slow down your pace a bit and take smaller strides, so as not to put too much force on your (already sore) knees.

2. Cross-Train Wisely

Overuse injuries become more common as training volume increases. Incorporate cross-training activities such as:

• Strength training (especially for legs, core, and posterior chain)

• Yoga for flexibility and balance

• Trail running to build cardiovascular endurance

3. Optimize Your Gear

Once you’ve mastered the basics, experiment with:

• Adjustable weighted vests to simulate rucking without overloading your back.

• Different ruck weights and distributions to improve muscle engagement.

• Upgrading to high-quality, breathable materials that minimize discomfort on long rucks.

4. Use Periodization

Periodization involves cycling through different training intensities and volumes to avoid burnout. For example:

• Week 1: Light weight, longer distance

• Week 2: Heavier weight, shorter distance

• Week 3: Moderate weight and distance

• Week 4: Recovery-focused with lighter loads

This structured variation enhances performance while giving tissues time to recover.

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The Recovery Blueprint: Tips for Everyone

No matter your experience level, recovery is a non-negotiable part of training. Here’s how to maximize your recovery and stay injury-free:

1. Cool Down Properly

Always finish your ruck with a 5–10-minute walk to lower your heart rate gradually. Follow with static stretches targeting:

• Hamstrings

• Calves

• Hip flexors

• Shoulders and traps

2. Prioritize Hydration & Nutrition

Rucking depletes fluids and burns calories. Rehydrate with water and electrolytes, and eat a post-ruck meal or snack rich in protein and complex carbs to aid muscle repair. Personally, I typically eat a piece of seeded toast with honey and peanut butter after every afternoon ruck…and it’s never failed me.

3. Don’t Skimp on Sleep

Sleep is when most muscle recovery occurs. Aim for 7–9 hours per night, especially after intense rucking sessions.

4. Use Recovery Tools

Incorporate tools like:

• Foam rollers to release muscle tension

• Massage guns for deep tissue work

• Compression socks to improve circulation

5. Listen to Your Body

Pain and soreness aren’t the same. While mild muscle soreness is normal, sharp or persistent pain signals potential injury. If something feels off, take time to rest or seek professional advice.

Train Smart, Ruck Strong

Rucking is more than just loading up a pack and hitting the trail. Smart, sustainable training involves proper form, gradual progression, and thoughtful recovery. Whether you’re preparing for a long-distance challenge or simply want to stay active and injury-free, these strategies will keep you moving for years to come.

Ready to ruck stronger? Reply to this email and share your go-to injury prevention or recovery hack with the Ruckr community. We’d love to hear from you!

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