LoRez
January 2, 2024, 10:00pm
1784
This may be helpful to you. Some advice from @Alpha long ago when I asked him about rucking. I spent some time doing mountain hikes and it was useful info.
As far as rucking goes. I would start doing it like 3 times a week. If you have access to a treadmill, I would go on a 10 incline the first week, then 11 the next, 12 the following and so on. If 10 feels too easy, then you can always crank it up and back down as you feel. Speed wise, I would start at about 3mph and go on from there. I would do your best to never drop below 3. I usually take that time to read and if I am, then I have to rest the book on the face of the treadmill. If you are not reading then make sure you do not hold onto the treadmill even though you are REALLY, really going to want to. I would start with 15-20 minutes at the beginning and go up from there.
As far as weight, it is going to be a little tricky. Don’t train with anything over 40-50lbs as it beats up your legs and knees pretty bad. Anything less than 25lbs feels more like walking than rucking.
If you really want to hate your life, plan on doing 30 minutes. Every third minute kick up to 8-12mph and run for :60 seconds. then take the next 2 minutes to recover while regular walking at 3mph. Just be careful about doing this because the beating your knees and hips take are substantial. Your running form is completely different when you are weighted like that so take it into consideration.
1 Like