Rucking for beginners

Beginner guide to rucking: weight, pace, distance and the mistakes to avoid when you start.

The best start is boring in a good way: light weight, short walks and a backpack that sits close enough not to bounce.

Your first walk

Pack 5-10% of your bodyweight. Walk 20-30 minutes on flat ground. If you are unsure, choose less weight and a little more patience.

Day one is not for proving anything. It is for teaching your body that this is a load it can handle.

Common beginner mistakes

Too much weight, too much distance and too much pace is the classic beginner combo. It usually creates sore shoulders, annoyed knees and a very short rucking career.

Build distance before weight. When the walks feel easy, add a little more load.

• 20-30 minutes
• 5-10% bodyweight
• Do not run
• Check how you feel tomorrow