PREPARE YOUR BODY

Walk, Don’t Run

You should never run with a rucksack on your back. Running with a lot of weight on your ​back can throw you off balance, make it harder to maintain a good posture, and cause an ​injury. While you’re training, keep a good walking pace, but don’t push your speed further ​than that, or you could be out of the march before it even begins.

Watch Your Steps

If you usually take longer strides, you could be causing more damage to your joints and ​packs. The added weight from rucking can exacerbate this problem. While training, focus ​on taking short, frequent steps and landing on the center of your foot rather than the heel.

Upgrade Your RuckSack

Think about investing in a new rucksack. Buying a new rucksack allows you to find ​something durable, functional, and comfortable. Look for a bag with plenty of padding, ​storage space, MOLLE webbing, and any other features you’ll want while on a ruck march.

Check out our favorites! GoRuck and Military Luggage

Posture Is Everything!

Even with a heavy ruck, you should do everything to keep a good posture. Stand upright, ​keep your shoulders back, and look forward. Remember to keep your core engaged as you ​walk. Rucking with a good posture will prevent muscle strain and fatigue. Plus, your natural ​posture will improve over time.

BEFORE THE RUCK

Be Well Rested

You should always aim to get a full night’s rest when you can, given the demands of military ​life. Try to fall asleep at the same time every night when possible, and eliminate distractions ​or other things that could wake you up. If you can’t maintain a consistent sleep schedule, at ​least get plenty of sleep the night before your ruck.

Eat Well

What you eat is just as important as how much sleep you get. However, managing your diet ​can be more challenging since every person is different and will need different nutrient levels ​and calorie intakes to be healthy. While there are general rules you can follow, such as limiting ​sugar, your nutritional needs can vary from one person to the next.

You can start by sticking to basic healthy eating habits until you nail down what’s best for you. ​Choose vegetables, fruits, and healthy proteins for your daily diet. If you want to optimize your ​diet to your specific needs, you can speak with a nutritionist to create a diet plan. Once your ​body is adjusted to healthy food, you’ll feel more energized for your next ruck march.

OTHER TIPS

• Start light: You don’t want to jump in with 60 pounds of weight when you start training. Instead, aim for 25 pounds or ​less and focus on technique first. Find a marching route that resembles the terrain you expect to encounter on your ​official ruck march.

• Gradually add weight: As you get used to lower weights, you can gradually add more so you’re body can adjust to the ​real thing. Once you feel ready, you can add your other gear, so your training closely resembles your real march.

• Rest when you need: While you won’t be able to rest during your official ruck march, you can take breaks during the ​beginning of your training as you need them. Push yourself, but don’t go so hard that you hurt yourself or experience ​severe fatigue. You’ll develop better endurance if you don’t completely drain yourself during each training session.

• Walk without stressing your muscles: You’ll want to be conscious of how you’re walking while training. Walk with a ​smooth gait and a good posture. If you’re walking uphill, let your thighs do the heavy lifting so you’re not putting too ​much pressure on your knees or ankles. While walking downhill, lean slightly back so you’re still level with the ​ground and balanced.