Rucking on a Treadmill: Technique, Benefits, and Recommendations

While rucking is traditionally performed outdoors on roads, trails, and other natural terrain, more people are now turning to the treadmill for their rucking workouts. Yes, we know it very well at Ruckliving as well, sometimes you really want to go for a ruck, but if it's a rainy day, you might think twice, and this is when rucking on a treadmill often comes into place. But besides being an alternative to traditional rucking, getting your backpack on a treadmill offers its own unique benefits and challenges as well. This article will provide an overview of proper technique, benefits, and gear recommendations for rucking on a treadmill.

Proper Technique and Form

As with any exercise, utilizing proper form is vital for safety and efficacy when rucking on a treadmill. The keys to proper technique include posture, foot positioning, arm swing, and finding your natural gait.

Posture is crucial, even more so than with regular walking. Maintain a straight yet relaxed posture. Avoid hunching or leaning forward. Keep your head level with your torso. Engage your core. Shoulders should be back and down. Proper posture counteracts the weighted load and reduces strain on your back. If you want to learn more about the best rucking posture, read one of our previous articles on the topic here.

Foot positioning helps maximize efficiency. Land closer to your heel and roll gently through to your toe. Take shorter, quicker steps instead of overstriding. Aim for a natural, easy gait. A wider stance offers more stability. Lightly hold the handlebars if needed, but avoid leaning on them.

Pump your arms naturally as you walk. Bend arms at around 90 degrees. Hands should swing from breastbone level to mid-thigh. Arms help drive your pace and build full-body endurance.

Find a pace that feels sustainable for the duration. It may be slower than your normal walking speed. On steeper inclines, take shorter, choppier steps. Move at a steady, controlled tempo instead of rushing. Proper technique prevents injury and engages more muscles.

Benefits of Rucking on a Treadmill

At Ruckliving, we believe that Rucking on a treadmill offers many of the same benefits as outdoor rucking, with the convenience of indoor training. Key advantages include:

• Accessibility - Treadmills provide rucking training regardless of weather, terrain, or time constraints. Easy to fit into busy schedules.

• Variable Training - Treadmills allow full control over speed, incline, and duration. Easily tailor workouts to goals by adding intervals, hills, etc.

• Low Impact - The treadmill belt absorbs some impact. Helps reduce joint strain compared to pavement.

• Cardiovascular Training - Rucking elevates heart rate like hiking with a challenging incline. Burns calories and improves endurance.

• Leg and Glute Strength - Walking with weight strengthens legs. Higher inclines target the glutes and hamstrings more.

• Posture and Core - Postural muscles must engage to support the weighted load. Great for core stability.

• Weighted Calisthenics - Easily add pushups, lunges, squats, etc. with a pack on for resistance training.

• Mental Toughness - Carrying weight for distance builds grit and mental stamina.

Rucking on a treadmill allows reaping these benefits while minimizing weather and terrain challenges. It provides targeted training with quantifiable data like distance, pace, calories burned, and heart rate. However, utilize proper techniques to prevent excessive joint strain.

Choosing a Weighted Pack

Specialized rucking packs are recommended for treadmill training. Key features help maximize comfort and minimize issues like pack shifting. Look for:

• Ruck Plates - Custom steel weight plates distribute the load close to the back. In our experience at Ruckliving, plates are more stable and balanced than free weights.

• Hip Belts - A thick hip belt prevents the pack from swinging and pulls weight onto the hips. Look for ample padding.

• Chest Straps - Extra compression straps across the chest (also known as Sternum Straps) help stabilize the pack. Some feature padded straps.

• Shoulder Pads - Thickly padded shoulder straps prevent excessive pressure under heavy loads. Prioritize comfort.

• Frame Sheet - Internal frame sheets add rigidity to maintain pack shape and support. Prevents “barreling”.

• Hydration Compatibility - Many packs allow integrating a hydration bladder to drink on the go. Helpful for longer sessions.

Some top rucking backpack brands include GORUCK, 5.11 Tactical, REFT, and Myrtle Beach Safari. Look for a sturdy, comfortable pack designed specifically for weighted exercise. This optimizes the rucking experience and helps minimize injury risk.

Starting Out and Progression

When beginning treadmill rucking, start conservatively and progress gradually over time. Recommendations include:

• Begin with Bodyweight - Walk unweighted for a session or two to get a feel for the treadmill. Focus on proper posture and gait.

• Start with 10-25 LB - Begin with an easy weight like 10-25 pounds. Proper technique is vital before going heavier.

• Go for 20-60 Minute Sessions - Early on, opt for shorter duration sessions of 20-60 minutes. Build time gradually each week.

• Increase Weight Slowly - Only add small amounts of weight each session as your body adapts. Add 5 pounds or less per week.

• Add Interval Training - Insert short intervals of increased speed or incline to further challenge your body over time.

• Train 2-3 Times Per Week - Schedule ruck sessions every few days for recovery. Avoid daily training to prevent overuse at first.

• Avoid Overtraining - Take rest days whenever needed. Discomfort is expected, but pain is not. Dial back if issues arise.

With patience and consistency, you can progressively increase your weight, speed, distance, and duration. But start conservatively and focus on technique above all else at first. This builds capacity while minimizing injury risk with the added weight.

Additional Tips and Considerations

To get the most out of treadmill rucking, keep these additional pointers in mind:

• Use a Personal Treadmill - Shared gym treadmills may prohibit backpacks. A home treadmill allows complete control over training.

• Treadmill Capacity - Ensure the treadmill can handle your full weight plus the ruck load to avoid damage or sudden stops.

• Cushioning - More cushioning helps reduce the impact but can make the belt feel “bouncy”. Opt for moderate cushioning.

• Incline - Adjust inclines throughout sessions to work for different muscle groups. Go up to 15% grade.

• Entertainment - Music, podcasts, and audiobooks help pass the time. Place the device on handrails vs. in the pack for access.

• Hydration - Keep water handy for hydration. Some rucking packs allow the integration of a hydration bladder.

• Cool Down - Finish sessions by gradually reducing speed and incline over 5-10 minutes. Stretch thoroughly after.

• Rest Days - Schedule at least 1-2 rest days between rucking sessions for muscle recovery. Listen to your body.

• Supplements - Whey protein after sessions helps rebuild muscle. Consider glucosamine/chondroitin for joint health.

Rucking on a treadmill uniquely fuses moderate cardiovascular exercise with functional strength training. The controlled indoor environment allows you to walk with a weighted load on your back, providing a joint-friendly way to elevate your heart rate while also overloading your muscles.

The key is to dial in proper upright posture, foot positioning, arm swing, and pacing right from the start. Maintaining good form as you walk with weight is vital for both safety and results. Build up the duration and speed of your sessions gradually as your body adapts.

You can further progress your training by incrementally increasing the weight in your ruck, adding intervals of increased speed or incline, and extending your time rucking. This progressive overload principle is essential for continually boosting your endurance, strength, and mental fortitude over time.

With consistency in your treadmill rucking training, you'll notice improvements in your cardiovascular capacity, leg and core strength, posture, and mental resilience. The combination of effort both physical and mentally required to ruck with weight makes it uniquely challenging yet rewarding.

Before you know it, you'll have built the fitness and toughness to conquer long distances outdoors with a loaded ruck on your back. Treadmill training establishes an incredible base of stamina and strength to take on trails, roads, parks, and wherever else your rucking adventures may lead. Rucking on a treadmill can be the perfect stepping stone to explore and master all types of terrain.