During yesterday’s ruck, which was no different than just about any other ruck (except that the sun was shining and it was a beautiful spring day), I noticed my rucksack starting to dig into my shoulder. Though I haven’t added more weight or fiddled with my setup in quite some time, it was no less annoying. It took a while for me to ignore the pain and just keep moving forward…which I did.
What I found interesting in this experience is that, irrespective of the goal, whether it’s backpacking or rucking, comfort is paramount. If your setup is uncomfortable in a way that you just can’t stand it, you won’t want to ruck or hike. Too comfortable? At least where rucking is concerned, maybe it’s time to increase your weight, distance, elevation, or cadence.
With all of that in mind, for this issue (and for my own sanity), we’ll dive deep into tips, tricks, and other hacks to make for a more comfortable ruck. Enjoy?
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Motivation
Why Comfort Matters
We all know rucking builds toughness. But let’s be real: there’s a difference between a good challenge and avoidable misery. Nothing derails a ruck faster than aching shoulders, raw feet, or a pack that feels like it’s fighting you every step of the way. Even my dog knows when I’m annoyed and thinking about my rucksack.
The truth is, small adjustments—better straps, smarter socks, the right mindset—can turn an “I’m dying out here” ruck into a strong, confident grind.
Comfort doesn’t make you soft. It makes you smart. It keeps you moving longer, recovering faster, and actually wanting to lace up and head out again tomorrow.
Rucking for Everyone
Tips, Tricks, and Hacks for Maximum Comfort
Gear Tweaks for Maximum Comfort
Your gear setup is ground zero for a comfortable ruck. Start with your pack—adjust the hip belt so that it rests on your hips, not your lower back. Tighten the shoulder straps so the ruck sits snug and high on your back. If your pack has load lifters, use them to angle the top of the ruck slightly forward. This stabilizes your load and reduces shoulder strain.
Want more comfort? Add aftermarket shoulder strap pads or a foam insert to cushion the back panel. And don’t just throw weight in randomly—place heavier items high and close to your spine to keep your center of gravity balanced.
Footwear and Foot Care Tricks
Your feet are doing most of the work. Show them some love. Choose footwear based on terrain and load. Trail runners work well for fast, light rucks on varied terrain; boots offer ankle support for heavier loads or uneven ground.
The real MVP? Your socks. Double-layer socks or moisture-wicking performance socks drastically reduce blister risk. Apply anti-chafe balm or tape to hotspots before they become a problem. Foot powder is clutch for long rucks in hot weather.
Clothing and Body Comfort Hacks
Dress in breathable layers and avoid cotton, which traps moisture and causes chafing. Look for quick-dry shirts and moisture-wicking underwear.
Chafing can be brutal, especially under shoulder straps, at your waistband, and between your thighs. Apply BodyGlide or Vaseline before your ruck. For longer hauls, carry a small tube with you.
Smart packers always stash a backup pair of socks, a compact first aid kit, and electrolyte tabs to prevent cramps and dehydration.
Mindset and Movement Tips
Don’t just power through discomfort—outsmart it. Start slower than you think and finish strong. That pacing strategy pays dividends over longer distances.
Take a 30-second posture check every few miles: head up, shoulders relaxed, core engaged. Don’t wait until pain forces you to stop—take microbreaks every 30–45 minutes to adjust your gear, shake out your legs, and hydrate.
Lastly, train your mind as well as your body. Use your ruck as a moving meditation. Breathe in rhythm with your steps. Let your thoughts wander and settle. Some ruckers say their best ideas happen at mile four. You might agree.
Quick Comfort Checklist
Before You Ruck:
✅ Adjust hip belt (if you have one…and you probably should) and shoulder straps for a snug, high carry
✅ Double-check weight is packed high and tight
✅ Wear moisture-wicking socks (and bring a backup pair)
✅ Apply BodyGlide or anti-chafe balm to hotspots
✅ Dress in breathable, quick-dry layers
✅ Pack water and add some electrolytes
During Your Ruck:
✅ Take 30-second posture checks—shoulders back, core engaged
✅ Hydrate every 20–30 minutes
✅ Microbreak at 45-minute marks for gear and body adjustments
✅ Breathe deep and steady, especially uphill
After Your Ruck:
✅ Stretch hamstrings, calves, and shoulders
✅ Inspect feet for hotspots or blisters
✅ Log how you felt to spot gear or pacing improvements
Got a go-to ruck comfort hack? A weird trick that makes your gear feel just right? Reply to this email and share it with the Ruckr community—we might feature your tip in our next issue!
Quote of the week
I used to think suffering was part of the workout—turns out, a better fit and good socks can change your whole ruck.
Dan L., Ruckr Subscriber
Tip of the week: If your ruck straps are digging into your shoulders, don’t worry—it just means you’re officially in a committed relationship with gravity.