Walking with a weighted rucksack, aka rucking, is an increasingly popular health activity for both women and men. In this article we share some of the training plans that are available online, both for civilian training as well as an insight into the demands of military training.
If you are not sure what rucking is or if it is right for you, or want other rucking and tabbing information, please read this article.
Please take note: you are strongly encouraged to exercise discretion when embarking on higher intensity physical activities. Generic training plans might not match the needs or capabilities of the individual or the environment. As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment.
GoRuck
GoRuck is the USA's popular rucking backpack manufacturer and arguably the leader in promoting rucking activities for health.
The site provides set of plans, from beginner to advanced. It advises that beginners should ruck 1-2 times weekly for 2-3 miles at a pace of 15-20 minutes per mile, starting with 5 to 11kg (10-25lbs). And progressively build up from there. Click on the image below to see their training plans in detail.
The Para's 10
UK Parachute Regiment's supports a civilian 'fitness challenge' and charity event, 10 miles (16km) completed in boots and trousers (pants).
The programme is based on an (ambitious) 10 weeks of preparatory training and assumes a certain level of fitness at the outset. Within this time period I would suggest to include additional 2 or 3 weeks of lower volume / intensity training (known as deload or down weeks) to allow the body to recover and make gains. These should be included every 4th or 5th week. The programme could also be extended by several weeks, to make it slightly less demanding.
Click on link below download a .pdf of the above image.
"How to Improve your Weight Loaded March" Australian Army
The Australian army shares a programme for heavier loaded march training, building up to 29kg (64lbs) over 4 to 8 months.
If you are tempted to do this, a good question to ask is 'Why? What is the end goal?', do the gains outweigh any potential risks? Likely no real need to train like this unless you are preparing for a military selection course or an expedition. Click image to go to the website...
My Current Rucking Journey
These days I happily throw on a weighted pack when we go for a walk, or, if I want to have a harder workout. 5kg (11lbs) to 15kg (33lbs) - plus water - is the norm. As we are based in tropical Singapore, understanding sweat rate and hydration is important.
Ruck Safely
Understand the basics and the nuances, see this video on rucking injuries and avoidance:
Final Thoughts
Enjoy the discomfort that rucking can provide, and the satisfaction and health benefits. Just be sure to train safely. I take a longer term vision, to stay injury free and make consistent progress.
For most people, improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
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Stay Healthy,
Alastair
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For recommendations on what gear to use or carry when rucking, read Part 2 here.
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Related Studies and Resources
US Army "Foot Marches" documentation, April 2022
Australian Army, The Cove, How to Improve your Weight Loaded March, 25/08/2023
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Orr R, Pope R, Lopes TJA, Leyk D, Blacker S, Bustillo-Aguirre BS, Knapik JJ. Soldier Load Carriage, Injuries, Rehabilitation and Physical Conditioning: An International Approach. Int J Environ Res Public Health. 2021 Apr 11;18(8):4010. doi: 10.3390/ijerph18084010. PMID: 33920426; PMCID: PMC8069713.
Godhe M, Helge T, Mattsson CM, Ekblom Ö, Ekblom B. Physiological Factors of Importance for Load Carriage in Experienced and Inexperienced Men and Women. Mil Med. 2020 Aug 14;185(7-8):e1168-e1174. doi: 10.1093/milmed/usaa050. PMID: 32248224.
Hunt AP, Billing DC, Patterson MJ, Caldwell JN. Heat strain during military training activities: The dilemma of balancing force protection and operational capability. Temperature (Austin). 2016 Feb 26;3(2):307-317. doi: 10.1080/23328940.2016.1156801. PMID: 27857960; PMCID: PMC4965006.
Orr RM, Pope R. Gender differences in load carriage injuries of Australian army soldiers. BMC Musculoskelet Disord. 2016 Nov 25;17(1):488. doi: 10.1186/s12891-016-1340-0. PMID: 27884191; PMCID: PMC5123228.
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