5 Rucking Tips for Beginners
Detroit Eagles take on the D-Day Ruck Monthly Mission in 2023.
Are you interested in rucking but don’t know where to start? We got you. We recently asked Eagle Nation rucking enthusiasts for their top rucking tips. Here’s what they had to share:
Invest in good footwear and socks. Rucking can be tough on your feet, so it's crucial to wear well-fitting boots or shoes that provide adequate support and cushioning. Additionally, invest in quality moisture-wicking socks to keep your feet dry and prevent blisters.
Break in your footwear. Before hitting the trails, it's essential to wear new shoes or boots around the house for a few days. This helps your feet adjust and prevents blisters, ensuring a more comfortable rucking experience.
Start with a light weight. It can be tempting to go out hard with a heavy weight. But, when you're just starting out, it's important to choose a weight that you can comfortably handle. For beginners, it's recommended you start with a load that’s around 10% of your bodyweight. So, for example, if you weigh 175 lbs, you should start with a weight of 17.5 lbs or less. Beginning with a lighter weight helps prevent injuries and allows your body to gradually adapt and build strength. From there, you can gradually increase your weight as you get stronger.
Maintain good posture. Proper posture is crucial while rucking to prevent injuries and optimize performance. Keep your back straight, shoulders back and down, and engage your core muscles. Avoid leaning forward or backward, as this can strain your back. Keeping your posture aligned helps distribute the weight evenly and reduces strain on your back, neck, and shoulders.
Gradually increase distance and intensity. Rucking is a physically demanding activity, so it's important to progress gradually. Start with shorter distances of 1 to 2 miles and gradually increase the distance as your strength and endurance improve. You can also vary the intensity of your rucks by incorporating hills or inclines into your route. This will help you build both strength and endurance over time.
Remember, these tips will help you establish a solid foundation for your rucking journey. By breaking in your footwear, starting with a manageable weight, maintaining good posture, and gradually increasing your distance and intensity, you’ll help prevent injuries and make the most of your rucking experience. Enjoy your rucks and stay safe!
Want more rucking tips and inspiration?
Download the Team RWB Member App and join our Rucking Activity Group for more training tips and inspiration. Plus, they offer encouragement while you work toward your rucking goals.