Answering frequently asked questions about rucking | Peter Attia and Jason McCarthy

[@kneeanderthul]

I work a desk job with a stand up desk and will throw on a ruck last 2 hours of the day. It's a simple o'l backpack and a sandbag I duck taped so it wouldn't leak. I use pool noodles at the bottom and mid section of the bag for comfort. It's something I look forward to when I go to work, makes the last couple of hours fly by. Hope you all enjoy your day, thanks for coming to my TED talk

[@drewmorrison]

I did that training for the goruck HCL. I actually had an "on feet" job then and I wore my ruck at work for like 6 hours a day. People made fun of me at the office but my work production didn't go down and I completed the event.

[@kneeanderthul]

​@@drewmorrison Congrats on finishing the event! What a W move, 6 hrs a day is solid. Folks used to make fun, then i'd ask them to wear Big Sandy (Named the ol' back pack) and it ended the talking since. Have a great one

[@markkintigh4938]

I am 67 and I ruck almost every day with 38 lbs up and down hills and it keeps me in great shape. I love the way it makes me feel. It’s great to be ready to go on a long hike anytime I get opportunity. 😅

[@pathologicaldoubt]

I’m half your age and I can’t do that, and I’m in pretty good shape. Kudos 💪

[@johnbascietto2207]

I'm 73 it's my go to in nature keeps me sane

[@eugenesmith8420]

I feel exactly the same. I’m 61 and Do a 40 pound vest. I see videos on your poo pooing weighted vest. For whatever reason it always makes me feel better. I tried to do at least 2 to 3 miles a day with it on.

[@parrotladder9025]

59yr women, now up to 14kg weight in my vest , LOVE IT ❤ makes me feel way better everytime and make sure I maintain posture with focus on core

[@wild4fp]

Great

[@georgekenna9351]

I am 71 years old and took a SCUBA lesson and found that I was overwhelmed by the weight of the tank. I was walking 7 miles a day for a couple of years but that didnt seem to help. I started rucking 3 months ago at 20 pounds and I have increased the weight to 43 pounds 5 days a week. The other 2 days I use a 20 pound weight vest and walk the 7 miles but after I finish I go to a playground and use the full weight to climb up a ladder and alternate 4 rungs with 3 and am now up to 18. In a couple of weeks I am repeating the SCUBA experience and I really feel confident I will not be so overwhelmed.

[@sdenhof11]

Rucking is my go-to favorite! Outside, up and down hills, in the woods, with my dogs and the sounds of nature:)

[@prokhor_zakharov]

I had been jogging on days in between weightlifting sessions, but it was really taking a toll (shin splints and knee pain). I picked up a 30 lb plate from Amazon and a cheap backpack with a laptop sleeve, and started rucking instead of running. It's been great for me physically and mentally. Just doing 2-4 miles with 30 lbs at a normal walking pace a few times a week has helped me drop 10 lbs so far and build up back back and traps.

[@MattHuarez-yh9zj]

You have a very interesting name

[@matthewpirtle8318]

Like how he provides helpful information without overselling his product. More likely to consider buying…

[@buggy89]

True :)

[@QuinshunCarswell]

I've been rucking for years! People think I'm homeless and/or weird because I walk around town rucking 🤣🤣🤣 I dont care! Rucking has built my confidence, improved my health, plus it brings me peace.

[@nathanclaspell6003]

I use a mystery ranch 2dap and stuff a weighted blanket in there with a small neoprene dumbbell, or 2 rolled up in it. Including the pack, it's 30lbs. At 150lbs, a two mile ruck takes 30 minutes.

[@castercam8510]

I'm an 83 year old inline skater. Did my 1st ruck today..only a 10#(I weigh 145). 1 mile but 1/4 mile up very steep hill. HR to 160. Did the same walk time but my legs are talking to me.

[@jc4evur661]

Careful about rucking...my chiro says it can compress your discs if you're older.

[@castercam8510]

@@jc4evur661 Only using about 10# but you are correct. Mostly in do inline speed skating. Much safer for me. Have sk8ed for 70+ years.

[@elbowstrike]

Congrats on having a 160 HR at 83 years

[@nancybeale3248]

​@@jc4evur661Rucking does help build bone density.

[@jc4evur661]

@@nancybeale3248 ...but does add downward pressure on those bones which can compress the discs in between.

[@quatummind]

I run two miles each day with 40 pounds and it’s been a game changer at 60. switched to low profile (Xero) sneakers and I run a 13 min miles in a week. Now I can’t live without it. My DEXA scan has shown I’ve lost 3% body fat in 3 months

[@vytasffbismarck7001]

how are your knees and other joints, I hear those who run while heavy rucking tend to have knee surgeries at your age

[@quatummind]

@@vytasffbismarck7001Correction: 13 miles in one week. It funny you should ask, I work in orthopedics and I learned not to run hard or fast but steady with zero drop sneakers. If I run 3 to 4 days straight, I take a break and focus on stretching, calisthenics and strength training. Also, I don’t let my heart rate exceed 150. At 60, it’s about consistency and bone strength (along with joint strength). It took months for my body to adjust to the weight but now I am able to be more mobile.

[@jc4evur661]

@@vytasffbismarck7001 ...also compressed discs.

[@montuckyman4982]

Rucking is NOT running with a heavy pack, fyi! Thats a great way to f$ck up your body. Rucking is simply hiking with a pack with some weight in it. Build up slowly

[@nataniagerscovich144]

I'm 55 ,5 tf 107lb small frame female. I walk 5 miles with a 20-lb weighted vest 5 days a week. I love it ,not much in the summer because I'm in FL. I love it.I will say give it a try but start with a few lbs and increase gradually.

[@John_in_Oakland]

You can get a decent ruck by walking to the grocery store with an empty backpack. Stuff it with canned goods and heavy liquids,etc., and take the long way home! Easy peasy!

[@Neetish21]

Yup, buying some beer cans always helps

[@treali]

I always walk around with a backpack, probably 20pounds in weight or so including a heavy as laptop, water, other equipment. I also tend to walk really fast. I always wondered why after years of not running, how I can just start and instantly run a mile without stopping. It has a nice carry over effect to most things in life.

[@Kevin_Phu]

Just started rucking and it feels great! I bought some sand from Home Depot, weighed it out to 20lbs, and then duct taped it into a brick shape. Stuffed a bath towel into the bottom of my backpack and then put the sand bag in so it's as high as possible. Super comfy and easy to get started!

[@clarklowe5632]

Sounds like light backpacking or mountaineering. Always found it a good workout trekking through the Sierres and Cascades.

[@salishwanderer7869]

Rucking is just backpacking without the camping part. Turns out we were all rucking experts back in the day when we carried heavy packs all over the Sierra!

[@treali]

I am a nerd who constantly carry 20pounds of load on my back, at this point it effortless. The secret is to increase the weight, it's totally different from going light backpacking.

[@hugocervantes2199]

as Ex-Military from Infantry, I can only say this is awesome!

[@opinionator3884]

As a former infantryman, he is so right at 3:00.

[@black-izhini6615]

I built my own ruck pack out of a military surplus frame with a bumper weight all to gather spent $50.00 I ruck 3 times a day love it ..put in the work

[@peterray5935]

I ruck 2-3 times a week with my EXO Mountain gear K2 frame and 3500 bag. I put a Cabela's Alaskan Guide 6-8 man tent in the main compartment, total weight is 41lbs. I still have the side pockets and the lid to add more weight if I want. For now the current weight is great, and I ruck a minimum of 6kms, sometimes 10kms if I have the time and energy. I also use trekking poles, waist belt and chest strap. Most times I also have my bino harness too--exactly the way I would hunt in the mountains...I really enjoy it!

[@cornekoekemoer157]

The only problem is most backpacks cant handle waight. I went through a few packs where the straps came off. To import a G1 or G4 from the states to my country is way to expensive so im now busy making my own ruck.

[@Gromitz101]

Mardingtop 35L Tactical Backpacks Molle Hiking daypacks for Camping Hiking Military Traveling Motorcycle(With Rain-cover) $47. I've done 2 rucks with it so far and liking the pack. 20 lbs for 3 miles and has chest and lap belt.

[@Lion-qi8ej]

I agree with the ruck vs. weight vest. I sold my V-Force and got the Goruck. Made a huge difference. Went out for 3 miles tonight with 50#. Only issue is adding 2 10# plates to the existing 30# drops a portion of the load too low. Should have gotten the double pocket ruck.

[@Z-bone64]

I use both...30lb vest and 20 lb sandbag in a backpack.

[@thisme1973]

I ruck 3 times a week, and it's awesome! I bought a 20-pound weight vest from Amazon for $35. It's comfortable and durable.

[@bohegelundstergaard9983]

I'm 52 and i rucked for one month, and then went on a "vacation" i walked 1750 km in the alpes an pyranees in 40 days with 3 rest days. I walked in average 47 km per day, and the last week i had a fracture foot root bone above my big toe, and i still did it.

[@Carnivore-Sean69]

I do 15 lb ruck 3 miles a day. I use my backpack.❤

[@stretch1807]

Awesome! Do you find that's a good physical stress level to maintain consistently or do you get fatigued sometimes and have to dial it back?

[@johnbascietto2207]

Bro I do the same do some hills and I live on the 4 th floor that's my final push Tray running up those stairs

[@kluskiztruskawkami]

Apparently I do rucking all the time, I just didn't realise it. I weigh about 58kg these days, carry a backpack to work which tends to be pretty light when I leave in the morning (laptop, water bottle, tea bottle, umbrella, a long sleeve and some regular purse stuff), but when I come back from the office (which is 30 km from my home, I take the train and walk to it and back) I always have some shopping, because there's better stuff in the shops in the city. So at this very moment I'm on the train back, I have 11k steps and have 3 olive oil bottles and a new skirt :D I don't go to the office everyday, but the narest store is a 30 min walk away from our home and as we don't drive, we bring everything we purchase on our backs (we walk the dog sort of on the way). We try not to buy more than a 20liter backpack + small bag each - it's not difficult when you don't buy a lot of liquids (our tap water is ok). Last but not least, we just came back from a holiday, which was essentially a two week, 200-something km hike with 16-17kg (me) and 20ish kg (my man) backpacks. Apparently the lack of a car and just enjoying walking blends rucking easily into everyday life. But you have to live in a place where you can actually manage without a car, but not too easily, because you'd end up taking public transport all the time :D

[@petritoivari]

I got greedy. M 50yr. I wen't from 5 to 10 kg pretty fast. In two months. Then I upgraded from my dumbbells to 16kg kettlebell. I started do too long walks (two hours) and messed my hip flexors. They took over a month to heal. Just a friendly warning :) Other than I really like it. It is good for core and gets my heart rate up without jogging. Which I'm no fan of.

[@nancybeale3248]

Just started rucking with a 12 lb vest. Loving it!! Makes walking spicy in my hilly neighborhood. Doing 3 rucks weekly with a mix of other things. Asking Santa for a 16 lb vest for Christmas.

[@bironbrunelle5186]

I planted trees, hauling bags up and down mountain sides, and bending over thousands of times a day. We swore by tight hip belts and loose on the shoulders. At 6-1” I’ve never found a back pack that has a properly spaced shoulder to hip adjustment.

[@timothyharrison]

I rucked irresponsibly and triggered a significant lower back episode. Months later I’ve recovered. I think I’m ready to try again but with half the weight. I’m happy to hear some discussion of back health here. I’d like to see even more discussion of how we should approach rucking if we are managing a chronic back injury. What would Stuart say. ;-)

[@horses2572]

Never work through any sharp back pain, first of all, and sometimes it takes a day or two to show up after a heavy session. Start very light and slow and see how you respond a day or two later. As in like 10 lbs: you can't start too light. Additionally the lower back and spine in general grows and recovers very slowly. The musculature will get stronger quickly, but be careful! The lower back muscle is made up mostly connective tissue, not muscle like most parts of the body. Stuart has taught that stressing the spine can cause micro fractures as well, which will eventually lead to osteogenesis (bone growth) if you allow enough recovery time... but building bone and connective tissue takes considerably longer than muscle. So you are looking at a timeframe of months and years, not weeks, to support increases in weight.

[@JohnReilly-wm4sl]

It's easier to drop a rucksacks than a weighted vest. This might be an issue if someone is going to attack you. Perhaps I'm overthinking !

[@sheridixon190]

Why would someone be attacking you?

[@ghettomedic9971]

@@sheridixon190crime is up. Greenway trails have lots of homeless living in the woods around them, and some of the railroad based trails go through shitty parts of town. Municipalities downplay this, but as a first responder, I can tell you it happens way way more than hits the news (at least in San Antonio Texas).

[@snoo333]

I didn't know Rucking was a thing. looks interesting. thanks

[@rosselliot8971]

I ruck light loads (5-10kg, 11-22lbs) but I do it every day, and for about 7km, 4miles. If I go for a casual walk without a load it's like I'm more than those loads lighter. Actually, it feels a little unnatural. Main benefit for me is lack of lower back pain and enhanced hill climb ability. You get fit, you come to like hills.

[@samadhistrength]

Rucking is the litmus test of a Soldier I believe. My best results came from a lot of zone 2 running and also being full Body strong on compound movements I'm the gym. Put those two together and you'll destroy a ruck. Also make sure you get quality boots. I prefer the Bellville C320s.

[@paullefebvre7296]

This is a great activity. Started last summer and added trekking poles to the mix to help target the upper body.

[@TT-wz6wp]

Weighted vests are the best. This way it varys with weight. I love my weighted vest. It starts at a pound to 19 pounds. This was you have great support & you are not putting all your weight on your back or shoulders. I do not like the weighted vests with weights on the shoulder or single weighted vests. You can get a heaver weighted vest a well. I got mine on Amazon for $99 Canadian. I’m 100% happy with it! Great cardio!

[@b9904]

Get a 10L to 20L hiking bag with chest and hip belts. Much cheaper and comfortable than weighted vests or belts. Put in the weights like books, water bottles, bricks or sand. Position the weights higher in the bag. Higher is better. Walk.

[@brettharsanye5939]

Well I been carrying a backpack for years with water snacks two hand guns with extra ammo. And recently two bandaliers of ammo with my m1garand that I now carry.

[@jc4evur661]

Does rucking compress the discs of older ruckers? My Chiropractor thinks it can.

[@smarthalleck3233]

Can you ruck daily, or should have recovery days?

[@robertusga]

Look up "rukken" in Dutch. Puts "great source of exercise" and "I'm in love with" and "my wife has a rukker" in a totally different light 😂😂😂

[@koennijhuishandpan]

Haha, nu kan ik geen enkel filmpje meer kijken. ` 30 days of rukken`, en ` how much should you ruk in a month`

[@generalzod7925]

Special Forces Billy Billingham SAS was an elite tier one operator. He still rucks. He rucks with water bottles, a heavy durable torch etc He has a video on it - make your weight count in case of an emergency.

[@onsenguy]

doesn't rucking put lots of added strain on your knees/ankles? I love the idea of it but worried about injury.

[@1jeds]

If you're looking to avoid strain on knees and ankles, lay around on the couch all day. The progression should be gradual, as discussed in this episode - and strong legs/ankles are always a benefit. "Strength is never a weakness"

[@onsenguy]

@@1jeds my legs are already shredded from walking briskly 5 mi a day, including hills.

[@sunbeam9222]

I understand the concern but if we go for it sensibly the benefits always show.

[@nedhutchcroft2197]

Has anyone tried a weight vest that can load in the front and back but you only put weight in the back of the vest? Does that achieve a similar posture correction while having the versatility of a weighted vest for other workouts?

[@Vasher121]

I could really use a specialized rucking app that has weight input

[@johnparinellojr.2035]

Get a back pack add some coats and towels with a dumb bell and go for it.

[@Therevolution7]

Should i ruck while already overweight...6ft male..235lbs

[@jc4evur661]

Time stamps would have been really helpful.

[@DSchafer]

Small question. Anyone add 5 or 10 lb dumbells for farmer carries while rucking 20 or 30lbs?

[@mehGyver]

I carry a 7-10lb mace. It's an awkward object and adds a challenge since it's an uneven weight to account for.

[@tjittestorm6371]

If you use a weightvest and force yourself into that good posture we're all looking for you definitely use more of that upper back and shoulder muscles instead of a rucksack which does that for you. I use both by te way and find it more comfortable with a rucksack, maybe for that reason.😁😎

[@MegaTeeruk]

Anyone know of rucking is safe for a person who has had neck surgery?

[@robinr5337]

Maybe a weighted belt would work better for you.

[@Rescue-mt7fl]

All I know as a medic of 30 years, rucking is the leading cause of repetitive use retirements and debilitating injuries for those in the military who must ruck as a part of their job. These are young healthy bodies who have lifelong spinal damage from repetitive crushing weights and knee damage including early onset arthritis. This is seen with body armor as well. Why, someone would purposely do this is, based on my experience, ridiculous. This simply one of those macho, “Civilian Operator” types of workouts that has no basis in reality or best management of your body to have it last you into old age. Why don’t you think you see old soldiers doing this? Because the no longer can, and pay for it the rest of their lives. Just my opinion based on real world observations.

[@N81999]

Do you think soldiers are carrying a load that is way too high for their bodies because they are carrying gear they need for operations and not doing it for fitness? For fitness I have mostly heard people recommend like 20-30% of bodyweight.

[@Rescue-mt7fl]

@@N81999 you identify a part of it, certainly. Loads dependent on MOS, can range from 55-150 lbs. many work out with much much less. The heavier loads create the most acute injuries while the lighter create far more repetitive injuries. Think of your body as a light truck. Your knee cartilage and bursa and the disks in your back are your shocks and struts. Over a lifetime, the shocks and struts of your truck will wear out. They become less and less elastic and they are not regenerative in nature. If you never put a load in your truck and it only carries its weight, the longevity of those shocks and struts are hundreds of thousands of miles. If you load it to its rated limit every day or every other day, the damage and wear is significantly worse. Terrain also matters. Rucking on a track is much less impactful as rucking downhill, where the impact load on a single knee can increase to 3 times the actual carried load. Ranging that load below max load will increase the longevity of those shocks and struts, but the increased wear is still much greater than without a load. For those that choose to couple this with packs that don’t place as much weight as possible on the hips, or that use body armor or weighted vests, alone or incorporated, the injury rate becomes far worse as the disks can take less abuse than the knees. The greatest studies of this come directly from the military. You can see direct correlation of chronic knees and back issues between service branches and among MOS classes within those branches. Those who routinely work out with the heaviest loads have the most acute injuries and also suffer some of the shortest career lengths. Those who use much lower weights yet use them routinely have longer life spans and have higher incidents of chronic injuries as a result. Many of those injury points don’t show themselves until years later when the disks and cartilage wear out prematurely. In the end, it’s your truck, load it as you will. But just be informed about it. Rucking does have long term consequences, tens of thousands of data sets from the military are pretty telling.

[@Rescue-mt7fl]

@@N81999 look at it this way. Think of your body as a light truck. The shocks and struts on it are much like your cartilage and disks. If you massively overload your truck every day, those shocks and struts are going to wear out much much sooner. If you carry half of that load, they will break down slower, but will still break down. If you never load it and it only carries its own weight, how long will the suspension last then? Same, same.

[@prepperfitness7932]

Reason for this is because the rucks as mentioned earlier are heavier than ever before. Also, could a lack of mobility work, yoga, and other forms of exercise that prevent injuries and help should they be injured be responsible for this?

[@Rescue-mt7fl]

@@prepperfitness7932 great questions. Rucks are no heavier now than they were. In some regards they are lighter. Many of our comms gear is smaller and lighter. Much of our systems such as ammo mags are polymer. Sleeping systems are no longer canvas and wool. The footwear is far more ergonomic and padded. The suspensions are polymer, lighter and better supportive. Through all of this, some repetitive injuries have eased. The amount of chronic back injuries declined massively with the newer frames that place more weight on the hips. That’s not to say they have disappeared entirely. They are still some of the leading causes of disability. As to yoga and stretching. These exercises are great and a must do for any workout plan. However these work on soft tissues best. Tendon, muscle and ligaments. The cartilage that protects joints including spinal disks, are not limber in that way. They are actually not even very regenerative. The do repair to some degree but and a much lesser extent. These areas are highly susceptible to impact damage. Your disks in your spine have only evolved to Cary your body weight. The curved the spine accentuate this action. Placing a ruck on these joints, causes the protective curvatures to bend opposite their design as you lean into your weight. This increase the stressors on each disk or knee joint. As a result there is less natural shock absorption and more direct impingement on each disk. The result? Incredibly rapid disk and joint deterioration. Will you be in better shape, without question. Will you been in chronic pain as a result? Studies demonstrate you will have exponentially greater chance of severe repetitive use injury to knees and spine.

[@jimreadey4837]

This guy's all over the place re starting weight for a beginner or someone who's not yet fit. I think it's irresponsible to suggest an unfit individual start off with 20-30 lbs. carried over a couple of miles. Personally, I'd make sure they'd already walked a couple miles *without* weight. (A lot of unfit people are already carrying around extra poundage. If they're 25 lbs. overweight, say, then they might not immediately need the ruck part, and should be careful about the effect this exercise is having on their joints.) Then have them experiment with a faster pace. Then add a little weight. And instead of throwing out how many pounds they should carry, start talking to them in terms of percentage of their bodyweight. Maybe age and gender should be considerations, too...

[@MarkKerkhofvan]

A few big bottles of water is enough to start with.

[@timothywozniak6952]

How does this vary from a Farmer walk?

[@dreamtimetraveller]

grips

[@pio7763]

This guy invented a backpack 😂

[@LauraDeVasconcelos]

Well, I guess I'm good then always carrying a backpack with 10 kg of vinyl-records around Europe for work :)

[@WheelnutzAMG]

Every Tuesday is Grocery day (5ml/8k).

[@annettesoss2114]

Wouldn't a back pack be uneven with the weights?

[@hornsteinhof7592]

I had the same thoughts. Mainly getting a vest to make body weight exercises harder and I was looking at rucking to get an additional use out of the vest.

[@mehGyver]

With a backpack you end up leaning forward just a hair so the weight ends up being transferred more over your hips and down through your legs. The heavier the weight, the more the lean seems to be. (but not too much). I use a weighted vest for most of my walks, but throw on the backpack for HEAVY ruck walks.

[@jonathanforeman1884]

When I was wearing body armour every day for two months I lost 20lbs just walking around...

[@ClareCarr-d2u]

Kuphal Estates

[@don.hinton]

Tried to order from goruck, but customer service was terrible. If I ever do get my order, I’ll return it.

[@Socceristhabomb]

It's not about adding so much weight you hate rucking... Ppl won't run lots of miles without better running gear. Ppl in the military ruck with good gear. A ruck has a brace that distributes the weight and straps for convenience. Rucking is a different game so respect the game like you would any other sport. LeBron wasn't made in a day lol

[@ianhenkel7157]

just put stuff in a backpack.

[@emdummy]

Is Peter sponsored by Go Ruck?

[@ianhenesy]

I’m

[@flyingosom202]

Cue all the idiots in the comments who need to tell everyone how much they carry & how they ruck.

[@WORKOUTSOLUTIONS]

❤️‍🔥💥🔥🚶‍♂️🙏✝️GOD BE WITH US ✝️🙏🧗‍♂️💪🕊️

[@DesertRat98]

How stupid

[@brandonbernitz2431]

I've fallen i love with rucking ever since I found out about from Peter and @ThomasDeLauer.