5 Tips to Build Rucking Endurance
Detroit Eagles take on Team RWB's D-Day Ruck Monthly Mission, 2203.
Ruckers, are you ready to take your endurance to the next level? We’ve got your six.
Whether you're preparing for a PFT, gearing up for a challenging hike, or simply looking to boost your overall stamina, mastering the art of rucking is your ticket to success.
In this guide, we'll walk you through six battle-tested strategies that will transform your rucking game and help you build the rock-solid endurance you need to conquer any terrain. From smart weight progression to terrain variety, we've got the insider tips that will have you rucking like a pro in no time.
So, strap on your boots, adjust your pack, and let's dive into the world of rucking endurance – your next adventure awaits!
Start Light and Gradually Increase Weight
Rucking is very challenging for your body. That’s why it’s such a great workout.
When you’re just starting out, it’s important not to carry too heavy of a pack. Here’s why. You need to master proper form and you need to give your body time to build the muscle needed to carry heavier loads.
Begin with a light pack, around 10-15% of your body weight. As your strength endurance improves, gradually increase the weight. This helps prevent injury and allows your body to adapt to the demands of rucking.
Be Consistent
Consistency is key if you want to be successful in any activity, especially endurance activities.
Consistently sticking to a training plan week over week allows your body to adapt and build endurance.
Aim for 2-3 ruck sessions per week, even if they're short. Regular training is more effective than sporadic, intense sessions.
Incorporate Progressive Overload
Progressive overload is simply increasing the weight, duration, or intensity in your workouts. It’s a time-tested strategy for everything from strength training to running. And it works for rucking, too.
Each week, challenge yourself by either increasing the distance of your ruck or the weight in your pack. This gradual progression helps build endurance without overwhelming your body. For example, add 5-10% more distance or 2-5 pounds to your pack each week.
Mix Up Your Terrain
When training, don't limit yourself to flat surfaces. Incorporate hills, trails, and varied terrain into your rucking routine. This not only builds overall endurance but also prepares you for real-world scenarios or rucking events where the ground isn't always even.
Cross-Train with Complementary Exercises
Rucking isn't just weighted walking. It requires you to engage several muscle groups. That’s why it’s important to cross-train.
Focus on exercises that strengthen your core, legs, and back. These include squats, deadlifts, and planks.
A stronger body will help you maintain proper form during long rucks, reducing the risk of injury and improving overall endurance.
Bonus: Pay Attention to Recovery
Proper recovery is crucial for building endurance. Make sure you stay hydrated, get enough sleep, and fuel your body with nutritious food. Consider incorporating mobility into your routine to help maintain flexibility, prevent muscle tightness, and reduce injury risk.
Remember, building endurance takes time. Be patient with yourself and trust the process. As you consistently apply these tips, you'll notice improvements in your rucking performance. Your body will adapt, allowing you to go further and carry more weight with less fatigue.
Want to level up your rucking game?
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.
