Ruck Walking Technique Tips

Training

[@danmorgan3685]

I used to be able to do about five or six miles an hour (I think closer to five). I wasn't carrying as much - only around 25 lbs - but I had some serious up hill in places. Can't even come close to that anymore. I'm 45 and fibromyalgia has really taken over. Keep up that fitness because losing your mobility affects every aspect of your life and for the worse.

[@FFFF-x9i]

POG

[@aaronthompson192]

This is GOOD info.-Don't understand the short guys saying "stride it out". I'm 5'6" and ex infantry, striding out just exhausted my legs, same with all our short guys. And the side to side arm motion is better than the forward swing because it keeps the extra weight of the ruck centered over you. Seems strange but if you're carrying enough weight you'll notice it.

[@Dmitat08]

Thank you for pointing this out. I'm 5'5 231lbs and about to buy my first goruck 15L bullet and this is great to know. I'm debating whether to buy a 20lb or 30lb plate for it. I'll be 40 in 2 months and never been much of a distance runner so want to start rucking to drop weight.

[@aaronthompson192]

@@Dmitat08 Maybe grab a 30? If it's too heavy you can probably fill some water bottles or sand for weight until you're comfortable with 30.

[@Dmitat08]

@@aaronthompson192 I was thinking the same. I know i could've done the same the other way around as well but I'll get used to 20 quick I'd think. Thank you sir!

[@yougotgamesonyourphone6947]

I’m 5’1 and have absolutely blown myself trying to stride it out. I always have to pick up a slight jog.

[@deancruz8296]

I guess Im pretty off topic but does anybody know of a good place to stream newly released movies online?

[@GruntProof]

Good stuff, gentlemen! I did my EIB ruck in about 2:56, just by walking. No need to run if you do it right.

[@alexanderfennell600]

I would be shitting bricks if I came over the line at 2:56!

[@RT-dx2lz]

I'm a civilian but my sister and her husband are military and they want me to ruck up a mountain for six miles up and down every Saturday before Dungeons and Dragons so I'm going with like 10lbs while they do their 50lbs and I wanna be able to keep up with them and friends.im really excited to push my limits and I'll test this theory out! I'm not obese but I'm forty pounds overweight and a little intimidated because I remember putting on a 50lb ruck bag and I could barely stand with that lol,the bag was her husband's and that joker was wider than me and HEAVY! military people are so strong!

[@bootyeater1961]

If ten lbs is heavy for u for 6 miles don’t ever join the army or marines

[@yougotgamesonyourphone6947]

Lol don’t be fooled a lot of military people can barely pull their own Body weight up

[@haselstrauch1688]

If youre 40 pounds overweight, you are basically rucking with 50 pounds if you use an 10 pound bag. Dont underestimate the own bodyweight here.

[@qp4367]

what a beautiful family dynamic....they care about you

[@YoureWokeYoureBroke]

You are rucking with a 40lb sack all day every day

[@kenlandry8783]

I'm 5'6 @ 195lbs and I am getting sub 10:30 miles by using an exaggerated arm swing and increased stride.
Side to side arm swing is more beneficial for distance trekking, but if you;re only rucking 4-5 miles for time, a wider swing is better.
Short swings are more beneficial when traversing higher grades, ie, not flat. (Rucking 60lb pack)
There is a time and place for each technique! Don't get set in a mentality that one size fits all.
Note, that if you have a firearm in hand, the side to side technique will be more useful. If hiking, the elongated strut will feel better when utilizing hiking poles.

[@johnmitchell8487]

Please Mister Wizard, teach me your ways. In all seriousness though, I'm 5'7 185 and prepping for SFAS. Not currently in and I have zero base for rucking. I can squat in the low 4's and run 4 miles in about 30 minutes but just went on my first ruck today and got absolutely smashed. I averaged 16:02 for 3 miles. any advice would be awesome.

[@christiandinero8083]

@@johnmitchell8487 jeez what a beast. I graduate college in a year and want to go 18x and do not squat in the 4s or run that fast. Teach me your ways

[@guapteam7806]

@S 3500 calories a day buddy I’m 5’6 150 so I still have a way to go but I’m in the pre selection course now and they are helping me bulk up

[@rhysgoodman7628]

@@user-gt9pt2fk7dbecause you need to work out and eat more. I’m 5’7, 140lbs and I’ll still pretty skinny. It takes work.

[@HigkeyRegarded007]

This is so interesting. I decided to do rucking on a whim today and I naturally started doing that at the 3rd mile and felt it become slightly easier (although still challenging). Great video.

[@FrNKLNKiD1]

Excellent tips, thanks so much!

[@PicnicModz]

I don't know if your short stride was the thing that helped out but thanks, today I did a 12 mile march in about 2 hours and 40 minutes (EIB practice, if anyone here knows what that is) .. I jogged quite a bit of it but would walk in a quick pace like the way you showed and moved at a decent speed.

[@Daniel-vh1wu]

That's why im here

[@boburwell9921]

It also helps not to fist your hands but make a ok 👌 with your fingers and swing them below the waist

[@ytbenavraham9553]

I been rucking six months now I'm 58. Carrying 45. My Outdoorsman arrive next week I'm enjoying this new found exercise for me.

[@silentbirdhunter]

Trekking poles help me the most...I cross country ski so same natural motion with trekking poles.

[@marcd2743]

That's not rucking, that's massaging poles.

[@Lawlson21]

Good tip! Would you recommend trying to maintain this motion while carrying something in your hands? Thanks.

[@Friedrich-Wilhelm-1980]

im 6'4 and i pack a 50lb bag i find it easiest to just set a goal and watch the clock just let you body decide the natural way to walk and before you know it its been 14 hr (with lunch break) 30 miles done

[@qboxer]

Maybe as I am quite short (5'7"), I've always found that stepping it out and taking long strides has always benefited me on ruck marches. I've routinely been able to outmarch people who are five or six inches taller than me by throwing my legs forward almost as far as they'll go (within reason), vice taking small steps. I'm sure that the small step thing works for some, but I've had great success in my career using the opposite.

[@redred333]

depends on how much weight you are carrying, if you have a long stride then you are shifting the mechanical advantage far out ahead of you and straining yourself to keep up with it, that's why short, quick steps are recommended. with a light pack though you might as well spread your wings and fly.

[@gabster4503]

5’3 and was taught in bootcamp to take long strides. I only fell out once but it destroyed my knees and back so I started rucking with shorter strides and I’m finally confident to ruck with heavy weight

[@MrGoldenChariot]

I find that a longer stride works better for me, but I'm about 6'3 and my pace is around 13:30

[@redred333]

depends on the weight you are carrying.

[@brandondavis4624]

So basically walk with a purpose

[@michaeldooley5331]

Why side to side arm motion? I went rucking for the first time last week and found my natural gait to be most comfortable and efficient. My postural muscles just felt the load more and did their job.

[@redred333]

counter-balance for the weight of the ruck on the back.

[@146-]

Thanks, that's how I do it, good to know I'm doing it right👍

[@5headsarebetterthan1]

What pack are you using?

[@makhtar6769]

this is interesting

[@usdohs]

Not great information here. Any side to side motion is just sapping your energy. Your goal is to move forward, any effort you expend swinging sideways (swinging your arms sideways is going to swing your ruck sideways also, which takes core strength to correct) is just making you more tired.
Also, rucking is pretty much the only time that "lengthen your stride" is good advice. you want to cover as much ground in each step as you can, and you want your foot to strike the ground with your leg straight. There's much less impact this way than when running, so it's not putting your joints at risk any more than a ruck march already will. What that DOES do is prevent your musculature from bearing all the weight of the ruck, it puts more of the load on your skeletal structure. There's more to it, but I learned from a little 5'7" dude who was walking while I ran to keep up with him at 6'. Try to channel your inner mall-walking-grandma.

[@Kyle-ew8he]

Can you be bothered to provide your credentials? MTI gathers most of their knowledge from current and prior military guys, many of whom served in the Afghan mountains wearing body armor with their rucks..

[@redpillwisdomseeker698]

Well the advice from ex Royal Marine Sean Lerwill as well as a Para fitness book was that short strides are the best and to avoid long strides as they’re inefficient and increase injury risk - so your advice on strides is bullshit.

[@almostperfictpodcast3141]

The Brown Man's Red Pill Podcast I was light infantry. We rucked allot. 10 milers 20 milers 40 milers . long strides helped me go faster. I'm 5'7. I tried short strides and could never keep I would be running to keep up which waisted allot of energy. I found long hard stides worked best for me.

[@hirumbiffidum9145]

Is 19:40 a good time to run 3.1 miles assuming someone was wearing boots, jeans, and a t-shirt ???

[@str94100]

See that part about "your skeleton takes the load"? That's the part where hip injuries, shin splints, and ankle injuries happen

[@daddy_will7654]

Anyone else come here for a rugby video? Just me? okayyy...

[@fredmcelroy2839]

How do you deal with calve burn out? When I try and Ruck my calves are on fire and I don’t mean I feel a sharp pain. It is like in the gym when your grip gives out because you have been using it a lot.

[@tjcogger1974]

Keep training, and that'll get better

[@fredmcelroy2839]

@@tjcogger1974 k

[@bunathan2485]

I just want to know what is a healthy way to carry without damaging the back in anyway

[@yepthehusband]

Strong core/ trunk

[@Mav0585]

So to speed up - don’t stride out, but speed up your pace? I’m 5, 8 striding out doesn’t seem to work to speed up.

[@frfvipcom3994]

❤ thanks

[@suntzu5562]

I started out at 60 pounds 12 Miles 13 minute pace

[@tamgorden8791]

growing up in the country and the local high school was an average 13 and 1/2 minutes away from home and with a school bag, this did not help. but you do have a good instructional voice, not low or boring to the point you put me to sleep.

[@fredmcelroy2839]

Walking like that doesn’t work for me I have to trott.

[@steve4321able]

How high should the pack be on my back? Does most of the weight rest on the shoulders or the lower back?

[@GoosyTVnow]

high not low

[@lesgoo291]

So it’s just a speed walk

[@steve4321able]

Lean forward? I thought an upright posture was better?

[@xbr_osrs]

can't tell if sarcasm. Leaning forward allows natural forward momentum

[@redred333]

straight line from the waist to the head, slightly canted forward at the hips.

[@amoudysilent]

40 b ??
are we talking here about 20kg??
is'nt it too much?

[@GiantKitKatKitty]

@Hilljack87 it's actually very uncommon to be lugging a 90 lbs ruck

[@boctorbepperj35]

Andrew Shin Not true at all. In the infantry in either the marines or army you will carry upwards of 80lbs. The ARMY Rangers for example say they do 40-45 lb rucks. But, in reality they go up another fifty with the kit and rifle.

[@GiantKitKatKitty]

@@boctorbepperj35 most people are not infantry, that's all i'm saying. try to find a POG that humps more than 40 lbs; he/she isn't common.

[@SteamShinobi]

@@GiantKitKatKitty Yeah, his original comment said "uncommon for the military". His statement is true. 120lb (00339/12b mosID; Cdn/US) rucks are horrendously common, and my advil bills exists because of it. And perhaps yours too, idk your qualifications, but I assume you're at least better than me so that I dont make any dumb underestimations. That being said, I'm replying mostly in case someone else is reading these comments.
You're right though, more than 40lbs for non-army is uncommon, and hopefully stays that way. If it's not your job, it should'nt become your disability/injury. 40lbs is a good weight if your doing a good few km at a good pace of maybe 4-5 km/hr.
For anyone wondering, I'm watching these to see if there is maybe any technique that can help reduce the knee pain I feel when I ruck. It may be your profession, but that doesn't mean you shouldn't try to be learning new tricks, tips, and techniques.

[@redred333]

​@@SteamShinobiit's not a muscle game, you need to build up slowly to allow your cartilage and bones to adapt and they take a long time to build up and even longer if you injure yourself.
make sure you aren't wasting energy by bouncing and striking because all the weight falling on one leg at a time can be extremely taxing and may lead to injury.
keep your feet under your body, your torso should be a straight line slightly canted forward at the hips.

[@HigkeyRegarded007]

This is so interesting. I decided to do rucking on a whim today and I naturally started doing that at the 3rd mile and felt it become slightly easier (although still challenging). Great video.