Do you want to become fit, healthy and happy? Then you should try rucking. Rucking is running or hiking with a heavy backpack. It's like jogging, only better. Because you burn more calories, build more muscles, strengthen your bones and protect your joints. Plus, it's more fun because you can enjoy nature, relieve stress and feel like an adventurer.
Rucking is super easy. All you need is a backpack and some weight. You can decide the weight yourself, depending on how fit you are and how hard you like it. You can use books, water bottles, sandbags or weight plates as weights. However, we recommend ruck plates that have been specifically developed for rucking and have the optimal shape, size and quality. The Ruck Plates ensure that you carry the weight close to your body, which is important for a healthy posture. In addition, thanks to their compact size and carrying handles, they are easy to put in your backpack and are also easier to take out again.
Besides the backpack and weight, you'll need a few other things to make your rucking experience more enjoyable and safe.
This includes:
- Suitable shoes:
It's best to wear shoes that are comfortable, stable and non-slip. They should also provide enough space for your toes to avoid blisters or pain. You can use hiking shoes, running shoes, or athletic shoes, depending on your preference and the terrain you're rucking on. - Matching clothing:
As with other sports, we recommend clothing that is breathable, light and weatherproof. It should also not be too tight or too loose to avoid friction or chafing. You can wear multiple layers to adapt to the temperature. You can also take a hat, sunglasses or a jacket, depending on your needs. In your rucking carrier there is enough space next to the ruck plate to store clothes that are not needed.
Once you have everything you need for rucking, you're ready to get started. But before you set off, there are a few things you should keep in mind to make your training effective:
- Choose the right weight for your Ruck Plate
The weight you carry in your backpack determines how intense and how strenuous your jog is. If you don't carry enough weight, you won't get much benefit. Carrying too much weight will overwhelm you and increase your risk of injury. Therefore, you should choose the weight carefully based on your fitness level, your goals and your experience. As a rule of thumb, you should start with 10% of your body weight and then gradually increase it until you reach 20% or more. It is advisable to start with low weights, especially at the beginning, so as not to overexert yourself.
The Ruck Plates are usually offered in several weight sizes and designs and are specified in the weight unit Pfung (lb):
Standard version: 10 lb (4.5 kg) / 20 lb (9kg) / 30lb (13.5kg)
Long version: 15 lb (6.8kg) / 30lb (13.5kg) / 45lb (20.4kg)
Note that the longer (and heavier) panels may not necessarily fit in every backpack. Therefore, compare the dimensions of the ruck plates with the inside dimensions of your backpack. Also make sure that the backpack can carry the necessary weight without breaking.
You can also use special rucking backpacks. These are available, for example, from the brands GoRuck and Yomp or directly in our shop. - Pay attention to the correct posture when jerking
Correct posture is extremely important when rucking. Because it influences how effective and how safe your ruck is. If you have poor posture, you will put unnecessary strain on your muscles, joints, and spine, and affect your breathing and blood circulation. That's why you should always pay attention to: keep your head up, shoulders back, chest out, stomach tense and back straight.
The backpack should also be adjusted so that it fits snugly against your body and distributes the weight evenly. Also make sure that the weight is close to your middle. For this purpose, the weight compartment of the special rucking backpacks is slightly raised. - Warm up and stretch
As with any other sport, it's important to warm up and stretch before and after your ruck. This will help you prepare your muscles, tendons and ligaments for stress, increase your flexibility and mobility, reduce your risk of injury and speed up your subsequent recovery. You should do a light warm-up, such as walking, jogging, jumping, or skipping, at least 10 minutes before rucking. You should also stretch gently for at least 10 minutes after rucking, focusing on the major muscle groups you use while rucking, such as the calves, thighs, hips, back, and shoulders. - Set realistic goals
To make your rucking training motivating and satisfying, you should set clear and realistic goals that you can pursue and achieve. For example, you can set a goal to ruck a certain distance, pace, or weight, or to participate in a specific rucking event or challenge.
So thats it. Now you're ready to start rucking and become a ruck star.
If you would like to start rucking, take a look at our ruck store. We have the best ruck plates from our own, local production, backpacks and patches. Our products are high quality, durable and stylish.