Have you recently discovered the world of rucking and want to give it a try? Or maybe you're looking for a new fitness challenge that combines strength training, cardio, and the great outdoors? Regardless of your reasons, this guide will help you kickstart your rucking journey and ensure that you're doing it right from the get-go.

What is Rucking?

Before we dive into the specifics, let's quickly recap what rucking is. Rucking is a workout that involves walking or running with a weighted backpack, or rucksack, on your back. It's a simple but effective way to improve your fitness, burn calories, and build strength.

Choosing Your Gear

The first step to getting started with rucking is selecting the right gear. Here's what you'll need:

• Rucksack: A sturdy, comfortable backpack is essential. Look for one that fits well, has padded straps, and can safely hold your chosen weight.

• Weight: You can use almost anything to weight your rucksack. Some people use books or bricks, while others prefer specially designed ruck plates. Start with a weight that's challenging but manageable (usually around 10% of your body weight), and gradually increase as your strength improves.

• Footwear: Comfortable, supportive shoes are important. Depending on where you plan to ruck, hiking boots or running shoes might be the best choice.

• Clothing: Dress for the weather and for movement. Moisture-wicking fabrics can help keep you comfortable during your rucking workouts.

Planning Your Rucking Exercise

Once you have your gear sorted, it's time to plan your rucking exercise. Here are some tips:

• Start small: Begin with a short distance (like a mile) or a short amount of time (like 20 minutes), and gradually increase as your fitness improves.

• Slow and steady: Don't rush. The goal of rucking is to maintain a steady, brisk pace. You should be able to carry on a conversation while rucking.

• Route: Choose a safe route that you enjoy. This could be a local park, a hiking trail, or just around your neighborhood. As you get more comfortable with rucking, you might want to try routes with more challenging terrain or inclines.

Progressing Safely

Just like any new workout, it's important to progress safely with rucking. Listen to your body, and give yourself time to recover between workouts. If you're interested in ruck marching, which involves longer distances and heavier weights, build up to it gradually and consider seeking guidance from a fitness professional or experienced rucker.

Conclusion

Rucking is a versatile and accessible workout that can bring a new challenge to your fitness routine. With the right gear and a sensible approach, you can start reaping the benefits of rucking in no time. Happy rucking!