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Rucking for Beginners: A Step-by-Step Guide
I you are like me when I started my rucking journey, and you're intrigued by the idea of rucking but don't know where to begin, you're in the right place. This comprehensive guide will take you through the initial stages of rucking, ensuring you start strong, stay safe, and enjoy the process.
1. Selecting Your First Rucksack
At Ruckliving, we believe your rucking journey begins with choosing a suitable backpack or rucksack. Initially, any sturdy backpack you have at home will do. The key is to ensure it's comfortable and can securely hold weight. I personally started with an old backpack I found from my old days at college. Eventually, I had to replace it with a better rucksack, but I will always be grateful for accompanying me along my initial rucking journey.
2. Starting Light
As with any new exercise regimen, it's essential to start slow and light. Begin by adding a lightweight to your backpack. This could be a book, a bag of rice, or a water bottle, really anything you can fill your backpack with! The goal isn't to challenge yourself with the weight initially but to get accustomed to the sensation of carrying extra weight on your back.
3. Wearing Your Rucksack at Home
Before you venture outdoors, familiarize yourself with the feeling of wearing a weighted rucksack at home. Here's how to do it:
Positioning: Ensure the weight is centered and sits high on your back. This reduces strain on your lower back and promotes a better posture.
Strap Adjustments: Tighten the straps so the rucksack sits snugly against your back. This prevents unnecessary movement and chafing.
Move Around: Walk around your home, climb stairs if you have them, and perform daily activities. This helps you understand how the added weight affects your balance and posture.
4. Home Sweet Home: Your First Rucking Route
Your home and its immediate surroundings are the safest places to begin your rucking adventures. The familiarity provides comfort, and if you need to take a break, home isn't far away. Walk around your yard, garden, or even your street. Keep these initial sessions short, aiming for 15-20 minutes.
5. Hydration is Key
While rucking, especially as you progressively add more weight and extend your distances, staying hydrated is crucial. Always carry a water bottle in your rucksack. Not only does it serve as a source of hydration, but it also adds to your rucksack's weight, making it dual-purpose.
6. Progressing with Weight
Once you're comfortable with your initial weight, it's time to challenge yourself a bit more. Gradually increase the weight of your rucksack. A general rule of thumb is to add 5% of your body weight at a time. So, if you weigh 150 pounds, your next weight increment would be approximately 7.5 pounds.
7. Exploring New Routes
As you gain confidence and strength, start exploring routes beyond your immediate surroundings. Here are some tips:
Plan Ahead: Before heading out, plan your route. Ensure it's safe, has a clear path, and isn't too challenging terrain-wise.
Stay Safe: Always let someone know where you're going and carry a mobile phone for emergencies.
Start Short: Initially, pick shorter routes. As your endurance builds, you can tackle longer distances.
8. Proper Form and Posture
As you progress, maintaining proper form is crucial. Keep your back straight, and shoulders squared, and avoid slouching. Proper posture ensures the weight is distributed evenly, reducing the risk of injuries.
9. Consistency and Patience
Like any fitness journey, rucking requires consistency and patience. While the temptation might be there to quickly increase weight and distance, slow and steady wins the race. Consistent, gradual progression ensures you build strength and endurance without risking injuries.
In conclusion, rucking offers a unique blend of strength training and cardiovascular exercise. Starting in the comfort of your home and gradually expanding your horizons ensures a safe and enjoyable introduction to this activity. With the right approach, patience, and dedication, rucking can become an integral and rewarding part of your fitness routine. So, strap on that rucksack and take the first step towards a stronger, fitter you.
Remember, this is just a basic guide, so if you are interested in learning more about the world of rucking check out our main page, where you can find an extensive selection of articles with important information to get the most out of your rucking experience!