Mastering Your Ruck March: 10 Must-know Tips For Success

[@LifeisaSpecialOperation]

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[@phild8095]

Let me address items one and ten from the perspective of an old man. A lot of us old men retire and within months are dead. We hear the stories, we attend the funerals. I retired and didn't want to die. I started walking the dog with the intention of recovering some health. getting some fresh air. When I first started walking my dog after retiring we went on a mile walk a couple times a week. After a month we had our first week or a walk a day, and got 10 miles in a week. That was when I started carrying a pack and some water for the two of us. After the week, we took a couple days off. It was 6 months before we had a 4½ mile day or our first 20 mile week. At some point in those six months I realized that a bottle or two of water wasn't enough for the two of us in the summer, I eventually carried 5 liters of water in stainless steel water bottles, and his bowl in the pack. I also threw in an ankle wrap, a knee wrap, some other first aid stuff, spare shoelaces, a spare knife, poncho, flashlight, some simple tools. In the summer that pack weighs 27 pounds when we leave the house. On a hot day it comes home at 16 pounds. 4½ years and 3,900 miles later I've lost a bunch of weight, the knees and ankles are much stronger, I've increased muscle mass and balance, lowered my BP, A1c, cholesterol, expanded my social circle to include guys my own age, young families, city workers, clerks, and about 40 other dogs. People used to think I was homeless, carrying the pack, some shied away from me. 4 women even offered me food, clothing, water and cash that first 18 months. Now, people say hi, ask how we are doing, what this year's or this week's milage is up to. And I think I've encouraged more people to walk regularly.

[@lewisvanatta639]

One note I rarely see in the information on how to ruck march: It's a terrific way to train for backpacking and hiking trips. I did this last year with a 25-30 lb pack for snow shoe and cross-country skiing. The pack I actually carried on our excursions weighed in a at 18-20 lbs, and it felt like it wasn't there; which made for a fantastic trip.

[@SethFluker-rv2zm]

These are the finest specimens the US military has produced.

[@G.I.JeffsWorkbench]

Great tips. Thanks for putting this together and sharing. My Light Infantry battalion studied the best way to deal with “the Soldier’s load” in the early 90s. I can attest to at least three of the principles discussed: keep weight high and heavy, distributed on your shoulders; don’t practice running with a ruck (no need to practice suffering); and think long term (both in life, and on the mission). You don’t want to arrive on the mission or life objective & be too worn out to accomplish anything.

[@callindisciple]

What has always worked for me is running for a 1:45-2:00 and walking for the same amount of time. I rucked a Norwegian ruck march in 3 hours and 53 minutes. Packing your ruck is key and yes heavy weight on top! Your lower back will love you lol

[@samadhistrength]

I would say getting a good pair of boots was a really big difference maker. For me the Belleville C320 (Light Assault Boot) was a pretty welcome change from those stompers they give you at Basic Training. Not a single blister and they're very supportive and not that heavy. They also have some arch support built into them.

[@johnknorr1140]

Thanks great advice. I was one of those comments on the last video and I’m glad you clarified the safety and the proper way to prepare yourself for that drive on brother 🇺🇸🇺🇸🇺🇸

[@ericrumpel3105]

Some of the most commonsense & valuable info. I have heard in a longtime imo. Thanks fer sharing Sir.

[@alvindueck2104]

Just finished 6 months of chemo. Went on my first hike of the year about a week ago and first time ever with a backpack. I fealt it on my legs for the next couple of days. But it did feel good to be out again

[@prodoverjeff2876]

frequent rucks with frequent other exercises has the beneficial advantage of teaching the body torecover from exertion

[@MiClLC]

I use rucking as a fat burning exercise. When combined with fasting you'll get real lean real quick

[@XenoDogg]

@@MiClLCyup 💪

[@Slava22222]

I can't stress enough "don't run" and especially don't sprint, especially if you in your 30's. I sprinted one time(15% body weight ruck), and hurt my shoulder, the pain is there for several months now.

[@XenoDogg]

Hey man you should look into some physical therapy videos, feel out your shoulder with stretching in all planes of motion and try to pinpoint what is hurting with intuition and muscular diagrams. Once you figure it out, look up strengthening exercises or stretches until you find the right one. Works for me every time, been fixing muscular imbalances / impingements back to back recently

[@sergioramirez3328]

Thank you for the reminder brother be safe out there🤙🏼

[@leamenrs]

ruck about 3 miles a day which to and from my office and carry about 5 to 10 pounds in my small pack back

[@T0mN7]

Thank you for all the great free content you provide! (Also. Could you, at some point, make a video on tips to prevent injuries while rucking and doing PT in genera, please?) Thanks again!

[@whoismitchconnor120]

As a 13Fox, 12 miles under 3hours, 35-50LBS DRY (Depending on unit SOP)

[@nickjenkins2782]

Did a 3:05:00 NFM, ruck weighed 29lbs but had no rifle during it. Is that a competitive time?

[@abdullaali3735]

Okay, last Thursday I train similar to 5 minutes run and then ruck walking with dumbbells

[@abdullaali3735]

Running different way 👟😁

[@Unrepentent]

Just find your happy place and go and go and go. Suffer silently, suffer patiently and enjoy!

[@hansangb]

One of my tricks was to sing (in my head) Jesse's Girl. Not sure why that song, but it helped to distract from the suck. And if admin time is allowed after a ruck march, that rucksack flop feel glorious. Even though you know that getting up is going to suck. LOL. Or worse, if chaffing got to you, the BDU's would stick to the skin and as you got up, it ripped off from the skin. I can laugh about it now.

[@abdullaali3735]

I combine 5 minutes run with, running forward ⏩, running backward⏪, side stepping running, all with dumbbells then I stop running i start walking with dumbbells or ruck

[@chrissmith7669]

Ruck on

[@MiClLC]

Sometimes I think I should work out less, and eat more cheesecake

[@abdullaali3735]

The idea of running 5 minutes and ruck or walking 10 minutes, with weight is good to go, running 5 minutes in different Manner is better

[@axetrops]

Gotta move those hips and heavy weights on top...i mean fake weights.

[@leusmaximusx]

make your abdominals muscles and shoulder & back muscles strong for 1 year before attempting to ruck with 40lb pack, train lungs & leg muscles with light packs(15lbs) over longer distances for 1 year. dont ruck weak with weak muscles or injured joints, it makes for a future invalid ! also ruck with thin soles footwear for soft ground for the first 6 months to strengthen your foot pads soles, if possible ruck on grass/rubberized track (ovals or football field) on barefoot. many SOF candidates previous 3years are in this mess now . failed to pass q course as well as wreck their bodies beyond healing

[@alfredpaquin3563]

So you don't want blisters? Powder your feet, put on your dress socks,and then your cotton or wool socks. The friction will be between the socks and not your feet. If you ruck like this guy suggests, you'll be like me, 74 years old, and I can hardly walk. 21 years Army combat arms.😮😢

[@dfakjdf35]

Gay!

[@franganr.e.searthra-macleo9214]

Other sources recommend having a 20+ miles run weekly before even starting to go rucking. So at least 6 weeks to see the progress, or max 12 weeks to avoid stagnant performance. So that's me: I'm actually preparing for the military, then of course I'm training in order to enter bootcamp as a strong lifter and a strong runner. I'm planning on 4 workouts a week (2 strong lift sessions, 2 running sessions). My goal is, concerning the running workouts, to run 2x5miles weekly and easily, then switch with a sprint workout as well as a 5mile rucking, starting with 5kg on week1, 10kg on week 2, 15kg on week 3... Until I reach the 25kg and don't run with heavier weight. I once was a rowing teacher, so I have basics of physical conditioning and PT in general, yet I'd appreciate any tip or advice anyone would give me on my planning. Like, is it too much too soon? Is it too heavy? Would it definitely damage me long term? All the best folks 🫡