How to Ruck

How to Ruck

Four simple steps to start rucking safely, build capacity, and progress with confidence.

At its most basic level, rucking is simply filling a backpack (or rucksack) with some weight, and going for a walk. It’s harder than just walking (roughly three times more energy burned), but generally less stressful on the body than running.

To get started, follow these four steps

1) Grab a backpack

Any pack will do to start, but ideally you want one around 20–30L in size with thick, padded shoulder straps and a design that allows the weight to sit high on your back.

2) Put some weight in your pack

  • 2–5kg if you don’t do much exercise
  • 10–15kg if you train regularly
  • Use weight plates, sandbags, books, tins of food, or bottles of water

3) Adjust your ruck

The pack should sit high on your back, not low on your hips. Adjust straps so it is secure but not tight. Use a sternum strap if you have one.

A set of rucking straps attached to the top of the bag are a great addition to help adjust and stabilise the load, especially if you plan to carry more than 15kg. You can buy a set online, or make your own.

4) Go for a 30 minute walk

  • Aim for 5–6km/hr pace (10–12 min/km)
  • You should feel tired, but not exhausted
  • Adjust weight, speed, route or time based on how you feel

Want a simple way to stay consistent?

Try a Rucking Streak — one mile every day under load.

Learn About the Rucking Streak

Useful Equipment Links