WhatIsRucking.com

Start Your Rucking Journey Here

Welcome to your beginner's guide to rucking — the ultimate low-impact, high-reward fitness activity. Whether you're looking to improve endurance, burn calories, or simply enjoy walking with a purpose, this guide will walk you through everything you need to know to get started safely and effectively.

What You'll Need to Get Started

  • 1
    A Backpack (Ruck)

    You don't need fancy gear to begin. Start with any sturdy backpack you already own — ideally one with:

    • Padded shoulder straps
    • A chest and/or waist strap for better weight distribution

    As you progress, you can invest in a purpose-built rucksack designed specifically for rucking.

  • 2
    Weight

    You'll need something to carry — but it doesn't have to be complicated:

    • Ruck plates or weight plates (wrap in towels or foam for comfort)
    • Books, sandbags, water bottles, or anything dense and stable

    Pro tip: Use our Ruck Weight Calculator to determine your ideal starting load based on your body weight and experience level.

  • 3
    Good Footwear

    Start with what you have — as long as it's supportive and comfortable. Look for:

    • Running shoes with cushioning
    • Hiking shoes or boots with ankle support (if going off-road)

    No need to buy specialized boots right away. Just avoid old or unsupportive footwear.

  • 4
    Hydration & Weather-Appropriate Clothing
    • Bring water — especially on longer walks or in warm weather
    • Dress for the conditions and aim for moisture-wicking fabrics
    • Layer up if it's cold, and don't forget sun protection when needed

Optional Extras as You Progress

  • •Phone holder or GPS tracker
  • •Reflective gear or headlamp for low light
  • •Bluetooth headphones
  • •A friend or ruck buddy!

How to Ruck: First Steps

Pack Your Backpack Properly

Position the weight high and close to your back for the best weight distribution. If you're using multiple items, secure them tightly so they don't shift — bouncing weight can cause discomfort and throw off your posture.

Adjust Your Ruck Correctly

  • Shoulder straps should be snug but not restrictive
  • Use the sternum strap (if available) to keep shoulder straps stable
  • Buckle the waist belt to transfer some of the weight off your shoulders and onto your hips

Start with the Right Weight and Distance

For your first ruck:

  • Carry about 10% of your body weight
  • Aim for 1 to 2 miles
  • Focus on form, not speed or intensity

Build from there — your body will adapt quickly with consistency.

Focus on Good Posture

Maintain a strong, upright posture:

  • Head up, eyes forward
  • Shoulders relaxed but pulled back
  • Keep your spine neutral — avoid hunching forward under the load

Good posture helps reduce fatigue and prevent injury.

Set a Sustainable Pace

There's no need to power through. A normal walking pace is perfect — aim for consistency, not speed. Rucking is about time under tension, not racing to the finish line.

Beginner's Ruck Schedule: Your First Month

WeekFrequencyDistanceWeight
12–3 times1 mile10% body weight
22–3 times1.5 miles10% body weight
32–3 times2 miles15% body weight
42–3 times2.5 miles15% body weight

Optional: Add 5-minute cooldown walks and gentle stretching after each ruck to promote recovery.

Common Questions from Beginners

Does rucking damage your joints?

Not when done properly! Rucking is generally lower impact than running, and actually strengthens your legs, core, and back. Start light and build gradually — that's the key.

How often should I ruck?

Begin with 2–3 rucks per week, allowing at least one rest day between sessions. Your body needs time to recover, especially in the beginning.

When will I see results?

  • Improved endurance: 2–3 weeks
  • Strength gains and posture improvement: 4–6 weeks
  • Mood, sleep, and focus: Often within days of starting!

Should I ruck on a treadmill?

You can, but it's not ideal. Rucking outdoors gives more variation (inclines, terrain, wind) and better posture engagement. If weather limits you, use a treadmill with a slight incline (1–2%) to mimic outdoor walking.

Safety First

  • Start with lighter weights and shorter distances than you think you need
  • Stay hydrated before, during, and after your ruck
  • Listen to your body — muscle fatigue is normal, but sharp pain is not
  • Be aware of your surroundings and visible to others (reflective gear helps)
  • Ruck with a buddy for safety and motivation, especially when starting out

You're now fully equipped to start your rucking journey with confidence!

Calculate Your Ideal Ruck Weight