Rucking 101: Start SLOW Start SMALL! From beginner to advanced
ฝัง
- เผยแพร่เมื่อ 22 ก.ค. 2024
- Hey guys! This is the introduction to rucking you've been asking for and waiting patiently for. This video is intended for anyone from just starting out (phase 0) all the way to the advanced level (phase 3). I try to break things down so you know what you're getting into and to dispel any myths. This activity really is quite simple. All you need is a backpack, some weight, and some water. After that you just move! And to get you started I assume you have no experience and zero fitness ability. Phase 0 really is about getting off the couch and starting slow and starting small. Over time you'll be able to add distance and weight to your routes. I hope this motivates you to get out there and to enjoy the outside more. Thanks for watching! -JB
Shortcuts: 00:00 Let's GO!
01:34 The Phases, explained
03:21 What IS rucking?
03:54 Phase 0
05:57 Phase 1
09:21 Phase 2
12:54 Phase 3
16:02 Training Basics
18:35 Wrap it Up!
Gear from this video:
PHASE 0:
⭐️ You already have this stuff: comfortable shoes, a front door, now go!
PHASE 1:
⭐️ Dig out that old backpack, get a water bottle, got encyclopedias?
PHASE 2:
⭐️ GORUCK Rucker 3.0: goruck.go2cloud.org/SH396 (affiliate)
⭐️ GORUCK Ruck Plate (30lbs, Rucker): goruck.go2cloud.org/SH3A2 (affiliate)
⭐️ Source Hydration Bladder (GORUCK): goruck.go2cloud.org/SH3F9 (affiliate)
⭐️ Source Hydration Bladder (Amazon): amzn.to/3IGN3py (affiliate)
⭐️ CamelBak Hydration Reservoir (Amazon): amzn.to/30gtsuO (affiliate
⭐️ GORUCK Bladder Hose Retainer (1): goruck.go2cloud.org/SH3Cp (affiliate)
⭐️ GORUCK Hip Belt: goruck.go2cloud.org/SH3Co (affiliate)
PHASE 3:
⭐️ GORUCK Rucker 3.0 25L (w/hip belt): goruck.go2cloud.org/SH3Fv (affiliate)
⭐️ GORUCK Ruck Plate (45lbs, Rucker): goruck.go2cloud.org/SH3Ft (affiliate)
⭐️ GORUCK Sandbag 1.0: goruck.go2cloud.org/SH3Fu (affiliate)
I recorded this episode using:
⭐️ Canon M6 Mark II w/15-45mm Lens: amzn.to/3EDehdB (affiliate)
⭐️ Rode VideoMicro Microphone: amzn.to/3EEVv5H (affiliate)
⭐️ SmallRig Cold Shoe Plate for Canon M6: amzn.to/3w7xqRU (affiliate)
⭐️ Sigma 16mm f/1.4 EF-M Lens: amzn.to/2ZQfGi8 (affiliate)
⭐️ Apple iPhone 13 Pro Max: amzn.to/3EJL4xX (affiliate)
⭐️ DJI OM 5 Smartphone Gimbal: amzn.to/3mDj0pK (affiliate)
⭐️ I do almost everything on this tablet: Apple iPad Pro 12.9: amzn.to/3EF8lAQ (affiliate)
⭐️ I carry all my gear in GORUCK Rucks and Field Pockets: goruck.go2cloud.org/SH39F (affiliate)
FOLLOW ME:
Instagram: / jb.outside
Facebook: / jboutside1
Twitter: / jb__outside
The World Wide Web: JBoutside.com
DISCLAIMER: This video and description contain affiliate links which means I receive a small commission on a purchase without additional cost to you, if you buy something through my links. Thank you for supporting the channel!
#GORUCK #Rucker #rucking
I had a friend who got really into goruck. He was corny AF and talked about it like he just found Jesus. Seemed absolutely ridiculous, a 40 year old grocery store manager LARPING out there and then talking about it ad nauseum. But after a while, he got in pretty good shape and gained enough self confidence to leave his wife (who was terribly mean to him) so it worked out.
OK, glad the fitness worked out for him!
That's quite the chain of events 😂😂!
😂
So rucking can lead to divorce?
😂 lol that last part threw me off
Great video, thank you! My dad started rucking at 60 after years of sedentary lifestyle, he lost about 35 pounds and still going strong 10 years after, walking a minimum of 6 miles a day. What a great way to great in shape with a low risk of injury!
That’s awesome! Super cool. It really is just that simple. Go take a walk!
not a low risk of injury lol
Does he carry 30 pounds or 20 at that age… I’m 61 and curious
@@ianhall7193, it’s extremely low risk if you do it correctly and work into it. Bodies are designed to adapt and perform. There was a time where we had to carry heavy loads of meat, food, and water some distances. We all got out of shape because of modern conveniences.
@@homerhowzit2587I’m 70 yrs old and have been rucking for 3 years now. I have 25lbs of lead in my rucksack. I have Parkinson’s Disease so exercise is not optional for me. I bent down to tie a loose boot lace one time and fell over on my side. I stood up and found the neighbor staring at me. Just waved and kept on rucking. I go 3-4 miles a day. There is a huge improvement in my overall fitness since I added rucking to my daily walks. And just fyi, I try to keep my average minutes per mile at 17:30. That part is not always easy. All the best to you! Jim in Oregon
For adding weight, I've found old books are another great way to add weight. Cheap, trash paperbacks at the used book store are good for adding a little weight at a time. Romance novels are a dime a dozen and you're not robbing future generations of good literature; plus, at the end of the day you have good fire starting material and/or something to keep you entertained at the campsite.
Romance novel roulette is a great campfire game with friends. Grab the book, turn to a random page, and read it out loud. Then toss it to a random friends to do the same. Hilarity ensues.
Hahaha, that's a good one! ...and a great way to add weight!
I have been using old text books (they tend to be thick and heavy and of no use after I’ve marked them up). Adds quite a bit of weight 👍🏻
@@TheB1nary Same. My undergrad textbooks are 20 years out of date.
@@TheB1nary that is a great idea! I’m going to incorporate that idea, thanks!
That’s a Fabio idea!!
This is so funny. I didn't know my walking with my backpack every day had a fancy name!
Haha, YES! You're rucking!!
Just like with weight training, you can implement progressive overload while rucking, I doubt you’re carrying more than a 10-15 lb backpack, try adding some weight and you’ll start to get the benefits of progressive overload
I started walking last year to get in shape and lose weight. I take my dog with me. I went from 210 to 155 in one year by just walking every day. I walked over 1700 miles in a year. We were going to Rocky Mountain National Park this past month and so a few weeks before I took an old backpack and made some 2# sand bags and loaded the pack to 14# and added a liter of water for me and the dog. Just preparing to carry a backpack on the trails. The weighted pack sure helped me prepare for the hikes in the Rockies. Since coming back to Texas I have continued walking each day with the backpack. Someone said "hey so you're rucking?" I thought what the f*&k is rucking? I had no idea there was a thing called "rucking". I'm 58 and now I guess I'm rucking! LOL Enjoyed this video very much!
That's so cool! Yeah, you're rucking alright! Welcome...and keep it up!
Haha. That’s cool. Go ruck it!! If anyone says anything about it, tell them they should go “ruck” themselves.
I'm curious did you change your diet in any way or was walking and rucking the only factor in your weight loss?
Marine here. Rucked heavy for quite a few miles. Im out now and re-starting lighter (injuries from service). Female 5'5 130 and new mommy
Good stuff Caitlin! Take it slow
💯
🔥
🤟
Getting a chuckle every time he states any old cheap backpack, as hes tossing around a Mystery Ranch. Good vid, ty.
haha, I was trying to impart that you don't need a GORUCK ruck to get started. Anything at your house will work. No slight on Mystery Ranch intended. Solid bags! And they have their pricey versions too. Thanks for watching!
Thank you, not easy to find info about getting started. I appreciate your motivation.
Hope it helped! Reach out if you have questions! 👊🏻
Thank you for this video. I have recently started and am loving it.
Good stuff! 👊🏻
This is awesome! Great vid and guide to rucking. Recommended by a friend. It's really quite interesting how an activity like this exists with how simple and straightforward it sounds. I love walking so I'm thinking this might be a nice way to enjoy getting out even more and challenging myself! Thanks again :)
Glad it was helpful! That’s why I like it. Simple, yet effective! Good luck!
I've mixed in rucking with my weight lifting and stretching routines.I walk about 40 minutes a day with 40 pounds x 5 days a week on average.My back pain when getting up out of bed is gone since I started .
NICE!
I’m starting now with my weightlifting. What kind of speed do you walk at? I’m starting with 16-17 minute miles but feel maybe I could go faster…
@@DarthBane-zf8wv that’s a good pace. I great goal pace is 15min miles
@@DarthBane-zf8wv I'm around 20 minute miles with 45 pounds now. My focus hasn't been so much on the pace but that's something am going to start working on as a way to improve,with possibly adding more weight when I can.
Thanks guys.
Holy Sandbags!! I know I need to do this, but the recliner and the cat are making it hard to get up. This is great info, thanks for sharing.
Haha, those darn cats!
Just introduced to rucking via one of Peter Attia's podcast and here I am. I do walk 2-3 times a week almost 3 miles each time so I will start from phase 2 to have a backpack with water bottle to kickoff my rucking journey. Nice video and a good channel. Thank you
Nice!! Thanks for watching…listen to your body as you advance!
Nicely done! I will keep this on the ready for all the people that ask me what I’m doing! 😅
😎
When I trained for Mt. Kilimanjaro I did rucking on the stair master and incline treadmill. At first I targeted max time with no weight. Then I added weight slowly to 1/3 my body weight. Finally, I focused on gaining speed but using my breathing to keep my heart rate as low as possible. My university was set on a fault line so they put stairs everywhere. I rucked all my books all over campus. Highly recommend rucking.
Nice!!! 👍🏻
Hello 👋 my outdoors friend, thank you for sharing this informative video. You've got me motivated. Keep up your great work. Stay safe out there. 🤗
You bet! Thanks for watching!
Good video. I like that you break things up into phases. I'm an overweight couch potato, and started off with 25lbs plate for about 20-25 min walk. The limiting factor for me is my shoulders. It doesn't take long for things to become pretty uncomfortable.
That should subside over a little time. Maybe dial back the weight and build up
I''ve been a smoker for over 20 years, I just discovered rucking a month or two ago. I just threw on a backpack with 20 lbs and walked a mile a day to my local convenience store, which I did anyways.
I was just trying to be lazy about maybe building some muscle. 2 months later, I have a solid chest and can carry 40lbs for 8 miles and be fine (remember to bring water!)
/As a smoker, I have despised cardio for the past 20 years, rucking is great!.
Awesome! 💪🏻
Great content. Full disclosure, I am a member of JB's ruck club (Ruck 770) and he's the real deal. I had not rucked in years since I was in the Army. About a year and a half ago, I found out about our local ruck club and joined JB on a "Donut Ruck". This is a great progression for getting started. Since I started, I've integrated rucking into my fitness regimen and have participated in several GORUCK events. There's some elegance in the simplicity of rucking. Thanks for introducing me to rucking JB and continuing to share with others.
You’re welcome Joe! Just brought you back to your roots! And gave you a creative way to carry the radio 😁
Army rucking just wasn’t fun - uncomfortable packs and no headphones :)
SUBSCRIBED! Thanks for sharing, keep up making vids.
love your vids. you have a lot of ruck packs. so cool. love it all.
Thanks Anita!
Fantastic advice!
Thanks Pat! 👊🏻
This was helpful. Thank you!
👊🏻👍🏻
7:11 Thank you for the bricks idea to start out! Even better to wrap them in tape :) I usually walk 3 miles and my heart rate barely gets into zone 2 so this will definitely help in my fitness journey! Also subscribed! :)
Good stuff! Yeah it’s a great one to get started.
Great comprehensive video thank you!
Glad it was helpful!
what's your take on using a Kensui EZ-Vest for rucking. Doesn't really matter?@@JBOutside1
Best goruck content!!! 👏👏👏
Thank you Luiz! 👍🏻👍🏻
Just did my first ruck! I put 35lbs in a backpack and walked my local 4-mile hilly trail. Normally I run this trail. Ruck was a challenge but lots of fun! Thank you for the beginner suggestions!
Nice work! Glad it helped!!
Great. I’m new (6 months) and over 100 miles now and awesome. I don’t consider it an excersise; it’s a workout of joy.
Loving your content brother! When you start chatting about foods to take or might need... Favourites maybe...and why..
Depends on what you’re doing. I’ve used energy gels from different companies. They are great for shorter events. Just try them out first before you get too far away from home. 🤢 But for longer events or distances there’s no substitute for real food, like a sandwich or 🍕
Good stuff. I’m 63, a new Rucker, up to 2 miles with 50lbs. Working on improving my time.
Heavy! Nice 👍🏻
@@JBOutside1 forgot to mention: subscribed!
very decent weight
I bought a flat of water as an easy and cheap way to add and remove weight. Enjoying it so far!
That's a great idea!
Love all the rips,
👊🏻
Great way to kick off rucking. I started about 2 1/2 years ago with just a few books in an original Rucker 1.0 and and average 5 good Rucks a week at 3 to 5 miles with a 20 lb weight. I would like to add some upper body strength into the routine.
Sandbags! 💪🏻
great video! i'll try rucking!!!
You should! 💪🏻
Spot on advice. Thank you. 53 yo male here. Started walking about 45 minutes a day and then moved to 20lb ruck at least 4-5 days/week. Up to 45lbs now. Have lost 15 lbs in about 3 months. I love that it has given me an opportunity to be outside. I feel healthier, stronger and more fit than I have in probably 25 years. Highly recommend to any one. Just get started and make it a commitment.
Great job! Keep it up! Love to read this type of comment
I’m starting to prepare myself to join the army and become a ranger, this vid helped a ton, thanks 🙏🏽
Glad it helped! You’ll need the advanced video for that!!
@@JBOutside1 I’ll check em out, thanks again.
I’m getting ready to retire and have a very active job, so going to want to replace that activity once I’m done and have been thinking about rucking so this was great.
Awesome! Glad you liked it. Good luck!
I have really been eyeing the GORUCK gear to get into the Ruck fitness lifestyle just to add to a fitness routine to make it more interesting. Just havent been able to pull the trigger on what will be hundreds of dollars out of the gate. Thanks for the great video!
I hear you. It's definitely an investment and you should be sure it's something you'll continue to do
Was using an osprey hydropak with 10# of added weight. It works but puts a lot of strain on the stiching, don't want to ruin it.... So I just purchased an goruck4.0!@@JBOutside1
So funny, I just found your video. Excellent advice!
I am 73, my wife and I have been hiking on the trails in the hills around our home for many years. We have always done around 7mi a day (retired obviously). I have always had a day pack on my back and it always had a lot of sundry stuff, water, clothes, bear spray, micro spikes in the winter, etc. Not sure what all that weighed but it wasn't much, maybe the whole kit, 8-9lbs.
I recently bought a much sturdier built ruck pack (5-11 Rush 24) and a few plates off Amazon. I started with a 10lb plate and with the other stuff I carry, it comes in at 22lbs (10kg) not counting water. The first few days my shoulders really felt the stress and were sore after 7 miles. I am at day 6 and yesterday we did 8.5mi and 6mi today (both with some fairly steep climbs) and my shoulders feel fine. I plan to add another 10lbs (32lbs total, not counting consumables) in about a month as it won't be long at all before the current weight feels like my old no weight day pack. My goal is to get to 20kg total weight (not counting water) within the next year.
Everyone should heed your advice.
Love it!! Keep it up! 💪🏻
Great overall fitness! When rucking minimal pounding and much easier on the knees.
Go Ruck is really stepping up and a SERIOUS COMMITMENT. When you consider go ruck 18 hour challenge you MUST BE all in.
Totally agree!
What a great video for us all! GoRuck folks are serious! I did the 40k Luxembourg MID (no time limit), now training for the Norwegian Foot March, 18.6mi in 4:40…maybe I will try for the Nijmegen Cross in a year or two? 25mi per day for 4 days…I must be mental eh?
NICE!!
I started rucking a few weeks ago. 6 km with 11 lbs additional weight. Man hell. My whole body was sore for at least 4 days. This was tough. But I love it.
Nice!! Now go again!! 😜
If I didn't know any better this gentleman was GOING to talk about Rucking🤭
Just maybe
I walk 6.5 miles every morning and I’m interested in rucking. Will rucking give me the necessary workout to keep me out of the gym or is rucking better combined with strength training? Thanks
This was Great!!!!
Thanks!
@@JBOutside1 And I have been wait training for 30 years..
loving your videos, can't wait to start, would you say the grouch 4.0 compact would be a good starter pack, I'm 5/10 180, thank you and keep the videos coming.
I don’t think you need the “compact”. I’m 5’9” and the 20L standard is perfect.
@@JBOutside1 much appreciated, I’ll be picking one up today!!
Last year, I started rucking during the summer. It started off walking 3.2 miles (to and from work), with a 20lb plate, my water bottle, lunch, a kindle and what I needed for work. At my prime, I was walking in under 30 minutes. During weekends, I would walk 7 miles across fields and through villages (stopping in a countryside pub before I would head back).
I had to give it up for a few months due to a work injury.
I'm going to go for a 2 miler tonight after work on the fields behind my house.
Great job! Good luck getting back…take it slow
good info. Please compare backpacks vs weighted vests.
Check out my “Frequently Asked Questions” video
Like the Purdue water bottle! Boiler up! Hammer Down!
Oh yeah! 👊🏻
Haven't had a chance to ruck for a few days. Going out this evening for at least 4 miles. I don't use all this specialized stuff. I use the bag I keep in my car for emergencies. The idea is to get used to walking for a long way with it in the event I would have to do so under less than great circumstances.
Perfect. Use what you have 👍🏻👍🏻
I do long distance hikes, thru hikes you call them on the other side of the pond. I use my normal 45L rucksack with its hip belt. I stack a pillow in the bottom, then a 12 kg (27lbs) kettle bell that I happen to have and then another pillow to centre and stabilise the kettle bell. Add h ydration and I'm out with 15-16 kg, my usual pack weight, but now for training. When I do my actual hike, I'm well used to my backpack as well as the weight.
Nice! Cheers!
lost my truck gonna need to ruck to survive thanks for advice!!
👊🏻
I want to do this!! I work out regularly with weights and also walk. I feel like I need to step up the walking. I’m a 115 lb woman, 72 years old. Can’t wait to start this. I’ll probably start with 5 lbs and go from there.
YES! Totally start small with whatever you have around the house. A water bottle is a great place to start...because you can always dump it out if it gets heavy.
@@JBOutside1 Thanks! Good suggestion.
Bags of beans or rice ride quite well in a back pack. The conform to your shape, so there's no hard edges. Also you can know exactly how much weight you are carrying.
@@duckrivermama66 good idea!
Way to go. I started last Dec and finally over 200 miles now. Walk on ground/ dirt, grass, not cement if you can help it. That’s what I do. Get some great boots if you can. I go to my city bike and walk trail and walk on the side in the grass. The cushion actually strengthens and toughens up the tendons and muscles. Kuddos to you. Blessings
You should do a review of your Urban Assault 21. I’ve been looking at one for a work bag.
It’s on the list. I’ll move it up in the queue! 👍🏻👍🏻
JB, weren’t we at KBAD together? I’m starting out rucking, excited to get going. Need something with less stress than running! Great video.
That's me!
Started out running years ago but too many injuries have limited me to just running on treadmill but that has become boring so came to the conclusion that if a place i am heading that day to errands is with 5 miles of home and time allows it i walk with my 20 lb backpack.That said i know its not always feasible for everyone to do,but i do manage to do about 10 miles at least 3 days a week.
YES! Gotta make the plan compatible with daily rhythm
Nice video
Thanks! 👊🏻
Great video and advice What would be best to increase first, distance or weight please
It depends. Keep working on distance. At some point you can then increase the weight and decreases the distance for a while. Don’t push it and listen to your body.
@@JBOutside1 thanks for the reply and advice. Best wishes
Thanks. 😊
You're welcome!
Can I also use normal round weight plates for barbell lifting with the Rucker?
Smaller plates yes but the bigger ones will be too big. If it fits, then absolutely!
Great video, thanks.
I currently just use a 40lb sandbag over my shoulders to do a mile up and back down a 14.6% gradient.
Is it more effective to have a ruck bag for fitness and weight loss or is the sandbag adequate?
Weight is weight and you're getting a great workout, just working different core and muscle groups with the sandbag on your shoulders. So it's not anything less effective just different.
Great video. I am starting this week. My pack has a waist strap. Is that considered bad or not done? Meaning using the hip strap to hold some of the weight?
If it has a waist or hip strap no problem using it. It's about getting out getting in miles, no matter the distance or configuration.
@@JBOutside1 Thank you. I was successful for 1.5m ruck. My wife has a jar of change that I weight. It was 12 pounds. I added that to my pack. I was slow 19m mile. But I really enjoyed it. Thank you for the video.
@@TerryGrier They say the hardest step is the first one. Now you’ve started Terry! Good job! Weight and speed aren’t important right now. Getting out there regularly and consistently are the key! 👊🏻
Is there an advantage to the Goruck bag over a framed pack that carries the weight in the lumbar area like a hunting pack?
Not for general rucking. Use what ya got!
What’s your thoughts about ruck marching with a weighted vest? I’ve started to do 2-3 miles a day.
weight is weight and either is a great way to start. I'm a big fan of doing whatever you can with whatever you have. After you go for a while and make it a habit then consider changing things up. There is a difference for sure between the two and you work different muscles and posture with a backpack but nothing critical in the early days. Keep it up!!
Thank you
You're welcome
Wish you would comment on the potential for compressed disc's in older ruckers.
Good point and I often advocate you listen to your body when trying out rucking. But I stay away from medical advice...since I'm not classically trained to give that type of advice.
I do some lifting and running(tbh not as often) but I’m finding doing both of them hurts my knees. So to speak I am used to some pounding for my feet and have some core strength. Where should I start?
This video has most of the tips. If you already run and lift a bit then you can probably start with 20lbs of weight and go for maybe 3 miles. Start there and see how it goes.
Hey JB I have a question. I just bought my first ruck training vest and I got a 30lb plate. I've noticed that when I put the weight in the back pocket, the weight causes the vest to choke my neck so I've had to ruck with the weight plate in the front pocket. Is there any contraindications to rucking with the weight loaded in the front only?
Weight is weight and it's still helping add resistance. Eventually I suggest balancing the weight or using a plate carrier...or rucker to carry that size plate.
If it’s pulling you forward it’s gonna put strain on lower back. Not good. Best to balance the weight out evenly on both sides or have it all in the back. Having it in the back pulls posture more upright.
@@adamj2683 thanks! I put the weight plate in a backpack and it's way better. I think I'll purchase a plate carrier and use the vest once I get stronger and can add weight on the front and back.
Do you have tips for shoes/boots, socks, and break-in tips for shoes/boots. I found that my everyday gym shoes didn't like the added weight, especially on longer weighted walks. I got a new pair of MACV-1's, but didn't wear the right socks. About a mile in on their first spin I started feeling the burn in my heels. Big mistake wearing a single pair of Hanes athletic socks. Needless to say, I have ordered some dedicated socks while waiting for my heels to cure.
Socks definitely make a difference. I like “Darn Tough”. I also like to ruck in running shoes. Any will do but I like the ultra cushioning versions for the heavy weights. I use trail runners for events for the added durability and traction. Nothing heavy. Go light
Do these sacks have a frame so the weights aren’t digging into your back? How do they hold up over time with the plates in them? Are they functional, such as is there space to pack other items?
Easy answer to all your questions is YES. Look for my review of the Rucker 4.0 or Rucker 3.0. That will give you all the details.
Is it better all on your back or split between back and chest vests?
That really depends on what your goals are. To start I think you should use whatever you have to increase the weight slowly during your rucks. As the weight increases you’ll eventually want to go with a backpack.
Where did youget the red backpack in the background
GORUCK limited release from several years ago. 1000D GR1
Hey JB! Quick question, I am getting into a 25L 3.0 Rucker with both 30+20 LBS. What shoes do I need to ruck? I am planning on doing short 1 mile X 3 per week. So about 3 miles a week of rucking, this is my starting point. I am concerned about ankles. Should I get boots? I will be rucking in pavement and sometimes in a gravel road. Thanks JB!
I talk about this in my newest video actually. Go check that out. One thing I didn’t mention in that video is that at heavier weights you’re going to be crushing the cushioning in any running shoe. They’ll wear faster
Do you think a pack with a waist strap would be better to carry some of the load on hips rather than shoulders?
So the answer is yes, a load bearing waist belt will help carry the load. In fact when training for a backpacking trip or mountain expedition I switch to a backpack that is designed for that. Most “rucking” focused designs (like the GORUCK Rucker) don’t rely on the hip belt for load bearing primarily (although they work for that if the bag is sized for it). At the end of the day you’re working different muscle groups depending on what you do. In either case you’re carrying weight in and increasing you burn and improving your fitness
Just seen this video on Rucking...and I am definitely thinking of starting. My only question is, what footwear should I use? Are boots okay, or normal shoes? Just because if I want my ankles to stabilise would the extra ankle support stop my ankles from stabilising becuase they'd rely on the tall boot's ankle support...?
Great question. Go checkout my FAQ video. It answered this question
I always understood it to be rucking was from the military and everything was on your back, I suppose to wearing a weighted vest words on the front and the back, is that incorrect?
True
I just bought my first GO RUCK bag this Black Friday, and love it. Expensive investment but has made my ruck experience more comfortable. Many weight vests aren't well suited for women and become uncomfortable when going multiple miles 3+.
Nice!
What clip on the front of the bag for?
Mostly for looks...but there are countless "just in case" uses too
Thank you so much, have never heard of rocking! Is wearing a weighted vest the same thing??
Rucking! Not rocking. Sorry
Sort of. If you watch my FAQ video I answer this exact question.
Thanks --- I'm primarily a runner and I am trying to fit in rucking on the days I walk have an OLD Columbia backpack that I have been using a 10lb weight -- if you have a Garmin Forerunner -- should I put hiking as the activity ??? -- was looking at buying the GoRuck 25 L so I can start at 20lb and then increase when I get to the next step
That's a great way to start. Use what you have and then add some weight. I found that after rucking a bit that running up hills was NO problem! For the Garmin just use walk or hike. No watch or app has a great way to calculate rucking burn. Best tip is to change your weight in the setting to your weight plus whatever the ruck weighs. But that can be a hassle. The Rucker is a great place to step up to once you decide rucking is here to stay as part of your training.
Appreciate the response Sir@@JBOutside1
Will a 45 lb barbell plate be an okay fit on a GR1 or will it be too loose?
Will be tough to secure unless you pack a bunch of stuff around it.
Thanks Man…I live in Singapore with super tropics elements. Is walking on treadmill with elevation controls ok? I know it’s air conditioned but it’s hot even at 9am onwards. Enjoy your video.
Absolutely! While outside is preferred a treadmill still counts!! 👊🏻
Weighted vest , rucking backpack (osprey) and barbells works for me… Great video tho! I didn’t even tho there was a term called rucking
Good stuff!! Yep. Go with what ya got! Just get started
@@JBOutside1 appreciate it ! Look forward to watching more of your vids …. My workouts are like real life ‘death stranding’ …. I’m blessed to live right by the beach and a boardwalk
I am researching rucking. I want to know why a weighted vest wouldn’t be better. It seems the weight would be evenly distributed with a vest. Not having done rucking with either, what are the advantages?
Great question. Actually it’s not really a question of which one is better…they are both great options for adding weight to a walk and gaining health benefits. I’d advocate for using whatever you have to just get started. It really depends on what you have and what your goals are. A vest is more balanced from to back and may be better for your back…it just depends. “Rucking” is using a weighted backpack and the benefits of this style is it builds difference muscles and allows more of variety of options in weight and the ability to carry additional things (like water). Hope this helps!
Thanks
No problem
Cheers for sharing mate. Please can I get some advice?
I've been going every day to keep my ass healthy and moving, just 16 minute miles for 60-90 minutes with 20lbs, nothing crazy.
How often would you recommend adding super high intensity days into the mix? Totally hate having days off so don't want to go too hard too often and break haha
With high intensity I'd start slow too. Start with one and see how it goes. The max number really is determined by your goals. Eventually you'll want to monitor heart rate zones and maybe get geeky on Zone 2....
@@JBOutside1 okay mate cool, cheers for the confirmation. Zone 2 huh, I guess working towards an event would be pretty awesome. No end goal as such, just staying active and scratching that progression itch, getting after it daily etc. Cheers for the input mate, all the best
I'm interested in this activity but I'm wondering what the benefits are. Weight loss is definitely not a goal of mine, I would like to gain muscle though.
Lots of benefits beyond weight loss. Functional muscle build and tone using weight on your back and moving.
Would a weighted vest work for this
Absolutely! It’s a great way to get started.
I'm going to start rucking to help get me in shape for elk hunting, but I'll have to be careful, my doctor has said I've only got about 5 years max left on my knees before they'll have to be replaced. Ugh!
gotcha...slow and steady and don't rush the weight increase. Given the right about of time you will strengthen while you're building up the distances.
I'm blind and am interested in walking more and considering rucking. Would using a treadmill work as a start?
Absolutely! Walking in any mode, outside or inside is good work when adding a weighted backpack.
I cycle a fair bit- 4 or 500 miles a month and am trying "Zone 2" for fat loss in cycling (HR 118-145)....Used to walk a lot with our collie but she's getting old so haven't in the last 2-3 years. Today I did one of our old walks alone as I want to do something every day and mix it up to speed up fat loss - Did 5 1/2 miles in 1hr 30m (600ft ascent), I could barely get into Zone 2 so am not sure whether I should "ruck up" to raise the HR, but how much extra weight to carry? I'm already 196lbs and just 5'7" (aged 54)...Or maybe just go up the local mountains (3,400ft) and take a small backpack (I have loads of decent army surplus kit) maybe 10-15lbs of survival essentials? Need to get my walking legs used to the walk I did today first though as it's been a while....
Zone 2 can be tough with a walk. I wouldn’t add weight too fast just to get the heart rate up. I’d first try to pickup the pace. In any case, monitor how you feel and dial it back if necessary. It’s about the long game and longterm health.
@@JBOutside1 Thanks for the reply, there's a half mile long hill at about 7% near the house, might try doing intervals up that, see how quickly I can do that, which should get the HR up without additional weight. Definitely feel it in the legs today, been wary of just getting into biking as cyclists often have the worst bone issues later in life from never really doing load bearing exercise!... (dug out my most suitable rucksack too, got builders sand in the yard will load it up and use compression straps to spread the load evenly and close to the body)
One question i am a really short man 5'3 but I have experience walking with weighed equipment. You said the 25L bag was for more taller people so I wanted to know if I could still use the 25L bag and if not what could I use to start 45lb rucking?
Ultimately it’s about torso length more than height. But most have a proportionate torso so everyone just uses height. That said, the newest Ruckers have the same pocket as the 25L so I recommend getting that. The one with two pockets for plates.
@@JBOutside1 ok will do. Thank you for the quick response can't wait to start rucking.
How often do you think I should do this? I already lift weights pretty heavy 4 days a week and I don't wanna eat into performance and recovery. Once a day fasted dog walk in the morning? Or just on off days?
Can be done daily with light weights for sure.
@@JBOutside1Cool thanks for the reply, I did a little over a mile this morning with 20lbs and felt pretty good, I could definitely go heavier but I'm gonna ease into it.
had a 25 lbs plate hit me in the head one time that i fell through a hollow spot in the ground, it felt like i was in a car accident, and its not the first time i've felt that when something hits me in the head, it sucks, maybe that's why i cant add and subtract single digit numbers
🤷🏼♂️
walk it off
Lmao, what? Did that really happen? I'm sorry I don't mean to laugh. Although I have been hit by 3 cars all going 25 mph directly while on my bicycle , just never had anything injuries somehow.
I’m 5’11, 150lbs. I purchased a 30lb vest. I am a constant runner of 5-6 miles per day, and I don’t want to keep doing that. I’d like to build muscle and Ruck. Is this weight too much or detrimental to me long term?
For rucking? No. If you’ve been running that consistently you should be able to start walking with that weight.
@@JBOutside1 You’re correct. Just did my 2 mile first ruck and it was damn solid.
Who makes that red bag behind your right shoulder?
That’s a GR1 “the American”
@@JBOutside1 awesome, thanks!
I am a long distance backpacker looking to get into rucking as off season training. My challenge is a bad back requiring an internal frame and waist belt. When I have these I can carry 45-70lbs daily for months at a time. All backpack options you present are one brand and no frames. Are these the only options and is my need for a frame and waist belt barring my entry into this sport?
Absolutely not. Whatever framed pack you can use will work. I’ve seen all kinds of examples. I like the GORUCK stuff and that tends to be the most common but it’s never required. Increasing the weight can be achieved in a number of ways and you’ll have to experiment with what fits and is most stable.
@@JBOutside1 Thank you for taking the time to reply and providing me with a clear answer. You have removed a mental barrier from entry.
@@mojomerc no problem! Happy to help
If you can acquire a ruck sack molle II from a surplus store I know it’s kinda standard issue maybe not as comfy as you would be used to but they give you a frame and waist belt! Hope that helps!
I’m a huge fan of our old school friend Ms. ALICE, large w/frame. Ms. MOLLE is much more comfortable but wider and heavier, but a good choice for external frame. The USMC packs are really good too! I HATE bags without waist belts, too much pressure on shoulders and back.
Have you ever tried weighted rucking + nordic walking?
I have not heard of that
I'm 58 and I am investigating my search to start.i walk a lot at work 10-14k steps a day. I am not overweight. I just want to become more combat fit
On duty I wear pistol 3 mags etc. I wear full kevlar vest. So I'm used to packing and carrying weight. I'm 6'3. I'm looking forward to it
good stuff, a great way to keep in functional fit mode
Does a weight vest work too??
Absolutely!! Weight is weight.
Any 👟 shoes in particular you've tried and will recommend? If there is any , what are your top 3??
I really like the GORUCK Rough Runners I’ve been testing for on road. Mackalls for off-road. Other than those I’ve just used whatever running shoes I was running in at the time.