Michael- great article. I started rucking in 2021 and haven't looked back. Can you create a 'supermedium' workout plan? Something sustainable for the average person that includes cardio, strength training & mobility? Maybe something you and Dr. Doug can put together? Just a thought. It would certainly be something I'd pay for!
A Supermedium training program exists. It came out as a special gift if you bought so many copies of Scarcity Brain. I’m not sure if it’s ever been made available to the 2% community.
Also, I tend to get the pain in the back of the neck rather than the shoulders, similar to when doing a lot of sit ups and you feel the neck strain. Is that normal and will it improve as a persevere?
Good article. I’m 66 and have been rucking for more than a year. I wear a weighted vest with six 5 lb “tubes” distributed around the front and back of the vest. I ruck on a treadmill during seasons when it’s too hot or cold to do so safely. I have two standard rucking workouts. One is wearing the vest and walking on a flat surface at a pace of 3.5 mph for 4 miles. The other is walking at the same pace for three miles, but with inclines varying between two and five. I focus on walking with good posture, abs in and shoulders back and down. No injuries. I feel like my lower half is stronger. Seeking a DEXA test to check on my bone density. Thanks again for this post.
I was first introduced to you through the Waking Up app in December 2023, and soon after I finished that series, I read The Comfort Crisis. Been rucking ever since. It's been amazing. The total body comp changes I have seen since January are astounding. Thanks, Michael!
Suggested additional advice under "Should Women Ruck" (that also applies to men) should include the loss of muscle mass experienced as we age (sarcopenia). I am sure you know more than I do about the topic. It impacts women more because they are reluctant to strength train. All women should at least ruck if they do not lift weights. They get two benefits - bone density and muscle mass. Not all are going to be interested in walking with a ruck or a tactical weight plate vest. However, there are weighted vests that are designed for women's bodies and sense of style. The majority do not want or need a lot of weight and a tactical look.
You are the first author to write about rucking with a suggestion that triggered me to participate. I stuffed a handweight in a backpack and went out with my dogs. While they did zoomies and pottied, I rucked the perimeter of the large fenced yard with a hill. Fifteen minutes done, without leaving home. And we go out with the dogs 4 times a day.
I immediately noticed many activated muscles, and could appreciate the increased work of carrying around just 10 extra pounds. This is the start of an interesting experiment.
Great article- as always. Rucking is a great exercise and I encourage everyone to do it. Michael does wonderful job explaining the benefits and giving people the proper encouragement. But, going crazy with it can cause injuries just like everything else and heaven knows, people do go crazy with things.
I was in Special Forces and went through the selection course that you wrote about. There were a lot more injuries, a whole lot more. We just didn't cry about them so there would be no way for anyone to know about it in a study.
Thanks for this timely article. Actually did my first ruck today using a Rucker 4.0. Started at 30 lbs with the plan of it being too easy considering I’m a big guy and moving up to 45. I was very wrong and it was way harder than I expected. Plan to drop down to 29 and work my way up
Thanks for all the info - any chance we can get a quick video demonstration of a “shuffle”? Call me uncoordinated, but I can’t seem to find the middle ground between walking and jogging.
As always, love this post with so much useful information. And practical too! I read comfort crisis and have rucking for a year. I focused on it this spring and summer leading up to a 3day hike in the White Mtns in New Hampshire this past week. My pack was 25ish pounds and wore for about 6-7 hrs each day. I'm so glad I had been wearing my vest or pack all those months before! Thank you for helping us achieve goals and change our attitude if we don't finish. This hike was one I'd tried 2 yrs ago and didn't finish. This time...I did it!!! Thank you for all of your practical ways to live and be healthy...even at 52😁
Another great article (and when is the third book coming out!!!). I love the real world focus and how you refer to the underlying science. Please keep it up. On the comment about Goruck gear being expensive- yes but the quality is exceptional and in terms of ‘life time’ value hard to beat. There is cheaper around but you will be replacing it more frequently so overall cost of ownership is higher.
I now own a GoRuck pack but when I first started out I used a study regular backpack and bought inexpensive weight plates from Amazon and placed them in the laptop sleeve. All together probably cost $50.
You can get a 5.11 Tactical Rush 24 in used condition on Ebay for around 100 USD. Alternatively a used US Army or Marines assault pack will do the trick as well.
I started with and still use my daypack filled with three coffee table books (easy to source at thrift shop if you don't have any)—pack and books together weighs 13 lbs. I recently added a 3 lb dumbbell (prefect use for it since I've moved up in weight and don't use them to lift anymore). I'll add the next 3 pounder once this weight feels comfortable. One key: push the books to the back of the pack and add a towel so they don't flop forward.
I've had pain in my right shoulder blade while rucking for as long as I can remember. After about 3 miles, I would feel a knot that wouldn't go away. I've tried almost everything to relieve it, but nothing worked until somebody recommended doing monkey shrugs. I'll put my hip belt on during a ruck, run my hands up my sides towards my armpits, and hold for a bit. It's been helping with the pain.
Michael- great article. I started rucking in 2021 and haven't looked back. Can you create a 'supermedium' workout plan? Something sustainable for the average person that includes cardio, strength training & mobility? Maybe something you and Dr. Doug can put together? Just a thought. It would certainly be something I'd pay for!
A Supermedium training program exists. It came out as a special gift if you bought so many copies of Scarcity Brain. I’m not sure if it’s ever been made available to the 2% community.
Yes please to more on women and muscles!
Also, I tend to get the pain in the back of the neck rather than the shoulders, similar to when doing a lot of sit ups and you feel the neck strain. Is that normal and will it improve as a persevere?
Good article. I’m 66 and have been rucking for more than a year. I wear a weighted vest with six 5 lb “tubes” distributed around the front and back of the vest. I ruck on a treadmill during seasons when it’s too hot or cold to do so safely. I have two standard rucking workouts. One is wearing the vest and walking on a flat surface at a pace of 3.5 mph for 4 miles. The other is walking at the same pace for three miles, but with inclines varying between two and five. I focus on walking with good posture, abs in and shoulders back and down. No injuries. I feel like my lower half is stronger. Seeking a DEXA test to check on my bone density. Thanks again for this post.
I was first introduced to you through the Waking Up app in December 2023, and soon after I finished that series, I read The Comfort Crisis. Been rucking ever since. It's been amazing. The total body comp changes I have seen since January are astounding. Thanks, Michael!
I'm glad to hear rucking was so useful! Thanks for listening to the Waking Up series and reading The Comfort Crisis!
Suggested additional advice under "Should Women Ruck" (that also applies to men) should include the loss of muscle mass experienced as we age (sarcopenia). I am sure you know more than I do about the topic. It impacts women more because they are reluctant to strength train. All women should at least ruck if they do not lift weights. They get two benefits - bone density and muscle mass. Not all are going to be interested in walking with a ruck or a tactical weight plate vest. However, there are weighted vests that are designed for women's bodies and sense of style. The majority do not want or need a lot of weight and a tactical look.
I saw you on a Huckberry video introducing rucking. Immediately thought it was for me. Bought plates and a ruck and haven’t looked back!
Thanks for this article. The one thing I had not considered was adding a hip belt to my pack. Gonna order one today.
You are the first author to write about rucking with a suggestion that triggered me to participate. I stuffed a handweight in a backpack and went out with my dogs. While they did zoomies and pottied, I rucked the perimeter of the large fenced yard with a hill. Fifteen minutes done, without leaving home. And we go out with the dogs 4 times a day.
I immediately noticed many activated muscles, and could appreciate the increased work of carrying around just 10 extra pounds. This is the start of an interesting experiment.
Fantastic! Keep up the interesting experiment. You'll be glad you did! :)
Great article- as always. Rucking is a great exercise and I encourage everyone to do it. Michael does wonderful job explaining the benefits and giving people the proper encouragement. But, going crazy with it can cause injuries just like everything else and heaven knows, people do go crazy with things.
I was in Special Forces and went through the selection course that you wrote about. There were a lot more injuries, a whole lot more. We just didn't cry about them so there would be no way for anyone to know about it in a study.
Ruck, but don't go crazy.
Ruck but don't go crazy is great advice. Doing too much of any activity too soon is probably the main driver of sports injuries.
Thanks for this timely article. Actually did my first ruck today using a Rucker 4.0. Started at 30 lbs with the plan of it being too easy considering I’m a big guy and moving up to 45. I was very wrong and it was way harder than I expected. Plan to drop down to 29 and work my way up
Fantastic. Your experience is common, but you'll adapt quickly. Have fun!
If one was doing strength training how would you suggest incorporating rucking into that?
Thanks for all the info - any chance we can get a quick video demonstration of a “shuffle”? Call me uncoordinated, but I can’t seem to find the middle ground between walking and jogging.
As always, love this post with so much useful information. And practical too! I read comfort crisis and have rucking for a year. I focused on it this spring and summer leading up to a 3day hike in the White Mtns in New Hampshire this past week. My pack was 25ish pounds and wore for about 6-7 hrs each day. I'm so glad I had been wearing my vest or pack all those months before! Thank you for helping us achieve goals and change our attitude if we don't finish. This hike was one I'd tried 2 yrs ago and didn't finish. This time...I did it!!! Thank you for all of your practical ways to live and be healthy...even at 52😁
P.S. I followed the Misogi rules ..have fun and don't die! I successfully did both😁
AMAZING! Fantastic work.
Another great article (and when is the third book coming out!!!). I love the real world focus and how you refer to the underlying science. Please keep it up. On the comment about Goruck gear being expensive- yes but the quality is exceptional and in terms of ‘life time’ value hard to beat. There is cheaper around but you will be replacing it more frequently so overall cost of ownership is higher.
I know you are sponsored by GoRuck, but I find their gear to be too expensive. Any recommendations for cheaper rucking gear options?
I now own a GoRuck pack but when I first started out I used a study regular backpack and bought inexpensive weight plates from Amazon and placed them in the laptop sleeve. All together probably cost $50.
Weight plates in the laptop sleeve! Genius!
You can get a 5.11 Tactical Rush 24 in used condition on Ebay for around 100 USD. Alternatively a used US Army or Marines assault pack will do the trick as well.
You can get cheaper plates on Amazon from the compayn Yes4All or you can just use (red) bricks, which you can probably get for free on Craigslist. That's the way to Goruck challenges started: https://blog.goruck.com/rucking-training/wrapping-bricks-explained/
Try water!
2 liters of water weighs appx 4.4 pounds (according to google). Stuff a few 2 liter bottles in any backpack you have laying around and you're rucking!
Too heavy? Pour some water out. Thirsty? Have a sip.
Bonus: the water sloshes around which engages your core.
I started with and still use my daypack filled with three coffee table books (easy to source at thrift shop if you don't have any)—pack and books together weighs 13 lbs. I recently added a 3 lb dumbbell (prefect use for it since I've moved up in weight and don't use them to lift anymore). I'll add the next 3 pounder once this weight feels comfortable. One key: push the books to the back of the pack and add a towel so they don't flop forward.
Buy a sturdy book bag of your choice or use one already have. Place weights or books or anything heavyish found around the house in it.
I've had pain in my right shoulder blade while rucking for as long as I can remember. After about 3 miles, I would feel a knot that wouldn't go away. I've tried almost everything to relieve it, but nothing worked until somebody recommended doing monkey shrugs. I'll put my hip belt on during a ruck, run my hands up my sides towards my armpits, and hold for a bit. It's been helping with the pain.
Great tip. Thanks for sharing!
Do you still have that seafoam green GR1? I remember it from meeting you in TSA in Jacksonville. That GR1 is awesome.
Oh yeah, that ruck is my unicorn!