Backpack, weight and safety

How to choose a backpack and weight for rucking without ruining shoulders, back or motivation.

You do not need special gear to start. You need a backpack that sits stable and weight that does not move around.

The backpack

A regular backpack can be fine in the beginning. It should sit close, have decent straps and keep the weight high and close to your back.

If the load hangs low and bounces, even a few kilos will feel irritating.

Use water bottles, books, sandbags or weight plates packed securely. Avoid hard edges directly against your back.

Start lighter than you think. Good rucking is about consistency, not winning an imaginary backpack contest.