What is Rucking? The Complete Beginner's Guide

Walking with a weighted backpack or weighted vest transforms ordinary steps into powerful full-body workouts. Rucking delivers measurable fitness improvements backed by military research and exercise science—no gym membership or complex skills required.

This evidence-based guide provides everything you need to start rucking safely this week, drawing from 30+ scientific studies and proven military training protocols.

What is Rucking?

Rucking is simply walking with a weighted backpack. Born from military training where soldiers carry equipment over long distances, this straightforward exercise delivers impressive results through basic human movement.

The concept leverages "habit stacking"—adding weight to walking you already do. Your morning walk, evening stroll, or weekend hike becomes a comprehensive workout building strength, burning calories, and improving cardiovascular health simultaneously.

The Science Behind Rucking

Proven Calorie Burn

Research from military studies demonstrates clear metabolic benefits:

• 10-15 lbs (beginner level): 15-20% increase in calorie burn
• 20-25 lbs (intermediate): 30-35% increase
• 30% body weight (advanced): Up to 40-45% increase (Walsh et al., 2020; Quesada et al., 2000)
• 50% body weight: Used in military operations, roughly 50% increase—requires significant conditioning

The relationship is linear—more weight equals more calories burned—but smart progression ensures sustainable training.

Why Your Fitness App Gets Rucking Wrong

Most fitness apps weren't designed for rucking and dramatically underestimate the calories you're actually burning. Generic walking or hiking settings don't account for the metabolic impact of carrying weight, leaving you with inaccurate data that can derail your fitness goals.

Cardiovascular Improvements

Military training research shows rucking improves VO₂ max by 6.9% in fit individuals and 16.7% in less fit individuals over just 5 weeks (Salo et al., 2019). This compares favorably to running while offering lower injury risk.

Bone Health Benefits

A comprehensive review of 40+ studies on weighted vest exercise found consistent improvements in bone mineral density (BMD) at critical sites. Progressive loading with 10-15% body weight performed 2-3 times weekly showed 1-3% BMD gains with zero serious adverse events reported in osteoporotic populations (Loaded Marching and Weighted Vests for Osteoporosis, 2024).

Functional Strength

Unlike isolated gym exercises, rucking builds practical strength for real-world activities. The constant stabilization required strengthens your core, improves posture, and develops endurance you actually use daily.

Track Your Rucks Accurately with RuckIt

Why RuckIt Changes Everything

RuckIt is the first fitness app designed specifically for ruckers, solving the critical problem of accurate calorie and performance tracking. Unlike generic fitness apps that treat rucking like regular walking, RuckIt factors in your pack weight to provide precise metabolic calculations.

Key Features:

• Accurate Calorie Tracking: Calculates actual calories burned based on your weight, pack weight, pace, and terrain
• Apple Watch Native: Works independently on your Apple Watch—no need to carry your phone
• Real-Time Biometrics: Monitor heart rate zones, pace variations, and effort levels during your ruck
• Route Mapping: See exactly where you pushed hard or eased up with color-coded pace visualization
• Post-Ruck Analysis: Review comprehensive data including elevation gain, heart rate zones, and METs
• Progress Tracking: Monitor improvements in pace, endurance, and load capacity over time

Smarter Rucking Through Data

Learn how to burn more calories with smarter rucking strategies by understanding your personal data. RuckIt shows you exactly how variables like pace, weight, and terrain affect your calorie burn, helping you optimize every session.

Essential Gear to Start

Your Backpack

Week 1: Any backpack works—school bag, hiking pack, or day pack
Important features to look for:

• Fits your torso comfortably
• Padded shoulder straps
• Multiple compartments for weight distribution

Pack Setup:

1. Place weight in center of pack, close to your back
2. Adjust straps snug but not restricting
3. Test with 50 steps around home—pack shouldn't pull backward

Weight Options

Start Simple (10-15 lbs):

• Books wrapped in towel
• Water bottles (dual-purpose hydration)
• Bags of rice in plastic bags
• Small weights wrapped for stability

Purpose-Built Options:

• Ruck Plates: Designed specifically for rucking, these flat weights sit close to your back, don't shift during movement, and come in precise increments (typically 10, 20, 30 lbs). They're the gold standard for consistent, comfortable loading.
• Sandbags: Moldable to your pack shape, relatively inexpensive, and adjustable by adding/removing sand
• Weight Vests: An alternative to backpack rucking, weighted vests distribute load differently across your torso. Research shows similar bone density and strength benefits, though the loading pattern differs from traditional rucking.

Footwear: The Foundation of Safe Rucking

Research demonstrates that footwear choice dramatically impacts both performance and injury prevention during loaded walking (Harman et al., 1999; Hamill & Bensel, 1996).

Why Athletic Shoes Beat Military Boots for Most Ruckers: Military studies show lighter, cushioned footwear reduces energy expenditure compared to heavy, rigid boots. Athletic shoes offer superior shock absorption, reducing impact forces that can lead to overuse injuries.

What to Look For:

• Adequate cushioning: Reduces plantar pressures and injury risk
• Flexibility: Allows natural foot movement (avoid overly rigid soles)
• Proper fit: No pressure points or heel slippage
• Good shock absorption: Critical for managing increased load
• Comfort: Trust your assessment—if they're comfortable for extended walking, they'll work for rucking

Best Options to Start:

• Well-cushioned running shoes you already own
• Trail runners for mixed terrain
• Hiking shoes for rough terrain
• Cross-training shoes with good support

Avoid Initially:

• Brand-new shoes (need break-in period)
• Rigid military boots (unless specifically training for military service)
• Minimalist footwear (insufficient cushioning for loaded walking)
• Worn-out shoes with compromised support

Your First Week: Day-by-Day Protocol

Day 1: Setup and Test (10 minutes)

Checklist:

• Pack loaded with 10-15 lbs
• Weight centered and secure
• Comfortable shoes selected
• 1-2 mile route planned
• RuckIt app downloaded and configured

Day 2: First Ruck (20-30 minutes)

Mission:

• Distance: 1-2 miles
• Weight: 10-15 lbs
• Pace: Comfortable conversation speed
• Track with RuckIt to establish baseline

Days 3-4: Rest and Review

• Check RuckIt data for heart rate zones and pace consistency
• Note any soreness (normal) vs pain (concerning)
• Adjust pack fit if needed

Day 5: Second Ruck

• Same weight
• Add only 0.25-0.5 miles
• Compare RuckIt data—should show improved efficiency

The 4-Week Foundation: Building Smart

The One Variable Rule

Military research proves this critical principle: change only ONE variable per week. The U.S. Marine Corps Modified Load-Carriage program used this approach to reduce stress fractures from 8.3% to 3.4% (USMC Study, 2015).

Week 1: Establishment

• Frequency: 2 rucks
• Weight: 10-15 lbs
• Distance: 1-2 miles
• RuckIt Focus: Establish baseline metrics

Week 2: Consistency

• Frequency: 2-3 rucks
• Weight: SAME
• Distance: Add 10-20%
• RuckIt Focus: Monitor pace consistency

Week 3: Load Adaptation

• Frequency: 3 rucks
• Weight: Add 2-3 lbs
• Distance: SAME as Week 2
• RuckIt Focus: Track heart rate response to increased load

Week 4: Distance Development

• Frequency: 3 rucks
• Weight: SAME as Week 3
• Distance: Add another 10%
• RuckIt Focus: Analyze overall progress trends

Smart Weight Progression

Guidelines by Experience Level

Beginner (Months 1-3):

• Start: 10-15 lbs
• Progress to: 20-25 lbs
• Focus: Form and consistency

Intermediate (Months 4-12):

• Range: 25-35 lbs
• Occasionally: Up to 30% body weight
• Focus: Distance and varied terrain

Advanced (Year 2+):

• Regular training: 30-40% body weight
• Peak training: Up to 50% for specific goals
• Focus: Event preparation or military standards

Track your progression in RuckIt to see how increased weight affects your heart rate zones and calorie burn at different loads.

Movement and Safety Essentials

Proper Form

Posture:

• Chest up, shoulders back
• Eyes forward
• Natural arm swing
• Land mid-foot, not heel

Expected Changes:

• Your pace will naturally slow 15% with weight—RuckIt shows this in real-time
• Military cadets take 30% longer to cover distances under load
• Focus on time and effort, not speed

Listen to Your Body

Keep Going (Normal):

• Muscle fatigue
• Heart rate in Zone 2-3 (RuckIt monitors this)
• Light sweating
• Mild soreness next day

Stop and Assess:

• Sharp joint pain
• Heart rate spiking unexpectedly (visible in RuckIt)
• Dizziness
• Numbness in arms/hands

The 48-Hour Guide: Still sore after 48 hours? You progressed too fast. Check your RuckIt data for signs of overexertion.

Building Your Rucking Community

Find Your Tribe

• GORUCK Events: Organized challenges nationwide with experienced leaders
• Sandlot App: Connect with local fitness enthusiasts including ruckers
• Local Options: Running clubs and hiking groups often welcome ruckers
• Social Media: Search #rucking + your city for local groups

Community support improves exercise adherence by up to 40%. Share your RuckIt achievements to stay motivated and accountable.

Recovery: Your Secret Weapon

Military research confirms optimal adaptation requires 48-72 hours between sessions (Vine et al., 2024).

Post-Ruck Protocol

1. Review RuckIt data while cooling down
2. Note any heart rate anomalies or pace struggles
3. Hydrate for 2+ hours
4. Protein and carbs within 30 minutes
5. Stretch based on areas that worked hardest

Common Mistakes (And Solutions)

Relying on Generic Fitness Apps

Mistake: Using standard walking/hiking modes
Solution: Use RuckIt for accurate rucking-specific metrics

Too Much, Too Soon

Mistake: Starting with 30+ pounds
Solution: Begin with 10-15 lbs, let RuckIt data guide progression

Ignoring Data Trends

Mistake: Not tracking performance metrics
Solution: Review RuckIt trends weekly to optimize training

Wrong Footwear

Mistake: Brand new boots
Solution: Use comfortable athletic shoes you've already broken in

Your Next Steps

Download RuckIt and start tracking your rucks accurately. Whether you're carrying 10 pounds or 50, walking 1 mile or 10, RuckIt gives you the precise data you need to optimize your training and reach your fitness goals.

Month 2 Goals

• Weight: 20-25 lbs
• Distance: 3-4 miles
• Frequency: 3-4 times weekly
• Use RuckIt data to find your optimal pace and weight combination

Long-Term Benefits

Consistent rucking for 3-6 months typically yields:

• 5-10% VO₂ max improvement
• 1-3% bone density gains
• Significant functional strength increases
• Data-driven understanding of your fitness progression

Start Your Journey Today

Rucking offers military-proven effectiveness with refreshing simplicity. With RuckIt as your training partner, you'll have the accurate data and insights needed to progress safely and effectively.

Download RuckIt for Apple Watch and transform your walks into precisely tracked, powerful workouts. Every ruck becomes an opportunity to build strength, burn calories, and track your journey to better fitness.

Every experienced rucker started with nervous first steps under load. The difference? They started—and they tracked their progress.

Scientific References

• Bastien, G.J., et al. (2005). "Effect of load and speed on energetic cost of human walking." European Journal of Applied Physiology.
• Hamill, J. & Bensel, C.K. (1996). "Effects of footwear on plantar pressures in military personnel."
• Harman, E., et al. (1999). "Effects of footwear types on metabolic cost during loaded marching."
• Knapik, J.J., et al. (1990, 2012). "Load carriage training and injury risk in soldiers."
• Loaded Marching and Weighted Vests for Osteoporosis Review (2024). Comprehensive analysis of 40+ studies.
• Quesada, P.M., et al. (2000). "Biomechanical effects of varying backpack loading."
• Salo, K., et al. (2019). "Effects of military basic training on VO2max in conscripts." Biomedical Human Kinetics.
• USMC Modified Load-Carriage Study (2015). Progressive training protocol results.
• Vine, C.A.J., et al. (2024). "Metabolic cost equations during military load carriage."
• Walsh, D.J., et al. (2020). "Physiological differences during loaded 6-mile ruck march."