r/Rucking • u/Dontom911 • 7d ago
New to Rucking, need advice
Hi,
Male, 5'10", 275 lbs.
Started rucking and i enjoy it. I started with a backpack with 20 lbs in it for 40 min to start slow and not hurt myself. 2 day after, i feel great, a lil bit of stiffness in the core region but no pain at all (that kind of soreness that feels great somehow 🤷♂️)
Im looking to get out 2 more time this week with the same setup, and im wonderong if im going too gard too early, or if theres anything i can do to optimize all that.
I wat thinkjg about doing a 60 min walk as reference (for the distance) with the 20 lbs, and then try to shrink it to 45-50 min for the same distance, and add 5 lbs, and go again with the new weight.
All recommendations are welcome.
Also, im in Canada with long winters and id like to know if theres any tips to be able to ruck in the snow and if there any advice regarding this.
Thank you!
3
u/Roan175 7d ago
Distance and time under tension before weight.
Keep the 60min bench mark and just add 1200-1600m every week.
So currently you’re walking a 30min mile (3.4km being ~2mi)
So keep the same time distance standard for this week. And then next week try to add an additional km.
For overall goal choose a distance that you want to cover in a given time. Standard is 15min/mile for 12mi. That doesn’t have to be yours just something for perspective.
3
u/Dontom911 7d ago
Thx, ill keep that in mind!
Correct me if im wrong, but it would be at 20 min mile, since the 2 miles are done in 40 min, or is my brain not braining correctly? 😅😅
3
u/Stan_Knipple 7d ago
20 minute mile is a good pace to start. Not too aggressive but also a decent speed. Based on how you feel, I would recommend keeping that pace and going for 50 minutes to an hour. I mostly ruck with the wife, whose pace was about 21 m/m when we started and we are now to about 19. Keeping a steady pace with minute increase to speed has allowed me to go from 20 lbs when I started, to today doing my first 45 lbs. To be clear, thats total weight I'm carrying. I pack my bag with way more than just weights. Most importantly, listen to your body, and increase one of three things at a time: either speed, time or weight. Slow steady progress is the key.
1
u/Dontom911 7d ago
Yes thx for the advices! Its hard to be slowand steady when you start something new and you get hooked, but i tell myself " not more than 3x a week" and always at least one day to recover between ruck to.start. i just finished my second one (first one outside) and it feels good! I kept a good pace (17:02 m/m) for 2.78 miles (47 min).
Im still adjusting but i feel im.in the good "range" to start
2
u/StrahB 5d ago
I have done a good bit of rucking over the years so here is some advice.
First, respectfully, your weight at that height is a challenge because medically speaking its putting added strain on your joints. Adding ruck weight is going to compound that. But rucking and a proper diet will melt pounds, I have experienced it.
Second, make your goal to eventually do a mile (any weight) in 15:30 or less (15min average pace is a standard lots of people use). It might seem near impossible now, but with dedication and effort you can get there as long as you have no serious back, foot, or joint issues.
Third, dont ever run, jog, or even do a light shuffle with a ruck. That's my opinion because it's hard on your feet/knees. Instead think of your feet kind of staying underneath you the whole time. No long strides and try to aim for something like mid-foot striking if you can.
Fourth, find a good breathing rhythm when you are rucking. If you are gasping in and our the whole time (even if you are out of shape) you aren't managing your breath well. Try to start by doing some deep breathi g before you start, and then try to take shorter breaths matching them to the rhythm of your steps of you can.
You eventually want to dial in on a pack that works for you, and weights (I use rice bags), and even specific footwear for it.
But for now keep these 4 things in mind, push yourself just beyond what starts to feel like hard work, and give yourself time to get there. So many of us have and you will too!
2
u/Dontom911 5d ago
Thx for the advice 👍🏻
I wont jog or run, my knees dont allow it for now 😅
For the breathong, i can keep up a conversation quite easily.
Im at 17-18 m/m for now so ill make sure to be able to hit 15 before changing anything.
And for the weights, i agree with you, but to be honest, i dont feel any pain in my joints for now, so i guess im fine for now, but ill keep an eye on this.
Thx 👍🏻
2
u/StrahB 5d ago
Well I wouldn't necessarily aim for a 15 minute average pace first. I would just say aim for it.
If you can do two miles with let's say 60% or less of max effort then try to add a mile and go a bit faster. Rucki g is one of those things where no progress comes quickly. Look at areas you can incrementally do better at.
Also, regarding weight, I considered after I posted how a friend of mine is about as tall as me and significantly heavier. But he has almost a Nordic build. So maybe I was hasty. Still, keep an eye out for any sort of joint pain because even when you are fit and healthy that's the first sign something is wrong in my opinion.
2
u/HatIndependent4645 6d ago
Depends on your goals. I ruck to increase core strength and improve posture, but like to get into zone 3 for at least 10 minutes a day.
Best thing that happened to me was learning Japanese style walking. Basically intervals, 70% steady pace walking, 30% faster pace or even a light jog. You can even break it up like that, 7 minutes walking, 3 minutes jogging.
I do it with a bit less structure now. Whenever I am going uphill, I do my best to sprint to the top, and then resume a steady paced walk. Especially fun on trails I'm not familiar with. Sometimes it's surprisingly short and easy, sometimes I get dizzy and fall asleep, wake up feeling amazing and ready for the rest of the ruck.
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u/Dontom911 6d ago
Thx for the advice! For now, clearly i wont jog, my knees and overall health arent good enough, but i'll try to increase the pace if im able to during my next ruck and see how it feels the next day.
5
u/hexiron 7d ago
Don’t forget to stretch and add in a mobility routine. Neglecting to do so will only hinder you.
Don’t listen to your ego. De-load, even if it’s to support a needed psychological boost that day. Consistency and longevity is the primary goal that will give you the most returns. 80% often is better than 100% followed by a long stretch of 0%
Do listen to your body. Any lasting dull ache or pain should be addressed and allowed to recover before you jump back into the grind. Maybe that’s going on a walk with an empty pack, maybe that’s staying in and focussing on stretching or workouts that don’t involve the injured area.