Get started with rucking

Get started with rucking: choose weight, pace and distance without making the beginning complicated.

Start simple: a little weight, a short walk and a backpack that sits stable. The first goal is wanting walk number two.

Your first week

Walk 20-30 minutes with 5-10% of your bodyweight. Keep the pace easy enough to hold a conversation.

Pack the weight high and close to your back, and choose flat ground for the first few walks.

Avoid starting heavy, long and fast at the same time. That is the easiest way to make a good idea annoying.

If your body feels fine the next day, repeat the walk. Progression beats drama.