Has anyone here gone running with 50 lbs of sand in a backpack? I going to start tomorrow and wonder if anyone here has any advice or suggestions. I’m only going to maintain a jogging pace or walk so I don’t strain myself at first. I plan on doing it first thing in the morning on weekends.
Have you tried a weight vest or some lighter weight first?
Starting off with 50lbs and running with it sounds like a great way to break your hip.
I know people who broke their hip by just marching with that much weight, granted it was up and down stupid ass hills, and there were Drill Instructors making us basically run every minute or so. But still, we’d been humping with those packs for 2 months, and there were still some serious injuries.
Cliff notes: Stress fractures suck.
[quote]AceRock wrote:
Have you tried a weight vest or some lighter weight first?
Starting off with 50lbs and running with it sounds like a great way to break your hip.
I know people who broke their hip by just marching with that much weight, granted it was up and down stupid ass hills, and there were Drill Instructors making us basically run every minute or so. But still, we’d been humping with those packs for 2 months, and there were still some serious injuries.
Cliff notes: Stress fractures suck.[/quote]
I certainly don’t want stress fractures. I should point out this will be on flat terrain. I’m thinking I will start by just walking and resting every few hundred feet based on how my hips feel and general fatigue level. Were you doing those humps everyday? I’d only do these on the weekends. Perhaps I could alternate between weights and no weights every weekend until I’m strong enough to not get injured?
A weighted vest would be better as the weight would be more evenly distributed…if you are just starting out i’d use a lighter weight then build up…
Fifty pounds isn’t too bad if you are on flat terrain and wearing decent footwear. I wouldn’t do it in running shoes, use hiking boots if you have a pair. If you want to work up to running with it, start off at a brisk pace, like 15 min. per mile or better. You can also do it as intervals, but with a wider work:rest ratio, such as 1:00 jog(we call it a shuffle), then 4:00 walking(still keeping a decent pace, not slogging along to rest).
If you are doing it once per week, I wouldn’t worry too much about stress fractures, as long as you’ve already been running consistently for a while. If not, then I would get consistent with running 2-3x week first, then add in the ruck runs. Just pay attention to your body and if something hurts(more than soreness), don’t do it.
I decided to just walk with 25 lbs in my backpack. I went a tad under 10 miles, stopping to take the weight off and rest for a few minutes roughly every 2 miles. My shoulders would become sore from the straps but it quickly went away when I took off my backpack. I did the whole hike in running shoes and my feet didn’t become sore or hurt afterwards. The only painful thing was the chafing in my inner thighs.
It’s crucial that the heavier you go and as you start to add jogging that you secure that weight. I’d have everything as tight as possible. You’ll definitely want to add weight gradually, not in huge increments and I’m also a big fan of the ruck/run intervals. 4min walking/1min jog or shuffle.
Thanks for all the advice. Has anyone ever had chafing problems? What can I do to avoid it?
What works for me is to wear boxer briefs, like Under Armour type spandex shorts under my pants. Some people use different runners lube formulas, but just having that cloth barrier fixed my problem.
If you can get a hiking backpack with a good padded belt, that will help with the shoulder soreness. Cinch the shoulder straps up good and snug, and the tighten the waistbelt. The belt will keep a lot of the weight off your shoulders, which will help immensely.
spandex and baby powder and maybe some sport glide depending on how far you’re going. As far as the weight, just don’t let the pack move all over the place and you’ll be good to go. Find a beginner program for running and follow that and you’ll do just fine. at OCS they didn’t give us a break in period… that first hump was not a hike… it was a run. Just keep your head in it and stop if it hurts (it will be uncomfortable to start)
Chafing: the powder should help and the glide will help if it happens. I’ve taken it to the point where it bled. It’s not going to kill you, it’s just going to suck ass
Make sure there’s no bounce on it,otherwise you can say goodbye to your spine.
I actually go hiking every day 3-8 miles, usually I stick between 3-5 miles per day. The terrain I go on is really rocky and very steep up and down all the way. I usually go with 16 lbs of weights plus 1 gallon of water and I carry stuff in both hands to add weight (usually rocks or sticks in both hands), works your shoulders, arms, traps more.
On the days I can’t go (only the days it is very cold and raining) I go on the treadmill at my house with a weighted backpack that has 40 lbs. After a while you get used to the weight you may want to gradually go up in weight over time but this is the only way I like to do cardio and I love it.