Top 7 Ruck Marching Tips
Rucking, or “ruck marching” is the act of you moving from point A to point B with a certain amount of weight on your back inside a rucksack (backpack). If you ever walked to school with your books in your backpack – that’s rucking. If you’ve gone hiking with a pack filled with food and water, and perhaps a sleeping bag attached…that’s also rucking.
You don’t have to have rugged terrain or some kind of Navy SEAL or SOF environment to ruck.
Rucking can be done anywhere you have ground to cover, a backpack, and something weighted you can put into it. It’s also a great way to build stamina, cardio, and functional fitness.
There are all sorts of things you can use—dumbbells, kettlebells, duct tape-covered gallon bags of sand in various weights, books…even groceries.
Are you training to be a Navy SEAL? For a GORUCK event? Do you need an intense military-style functional fitness training plan? If so, check out SGPT Online’s complete line of Training Programs HERE!
Rucking burns tons of calories and is one of my favorite functional fitness workouts to do. You can mix it up, too. I’ll ruck a certain distance, stop and do plank holds or squats (or both), and then continue. After another certain distance, I’ll repeat it.
One thing I also like to do is ruck near a park where I can add in some kind of workout using the jungle gym — pull-ups, angled push-ups.
Or Check out SGPT 365! Our Total Training SYSTEM!
Rucking burns tons of calories and is one of my favorite functional fitness workouts to do. You can mix it up, too. I’ll ruck a certain distance, stop and do plank holds or squats (or both) and then continue on. After another certain distance, I’ll repeat it.
One thing I also like to do is ruck near a park where I can add in some kind of workout using the jungle gym—pull-ups, angled push-ups.
Check out this article: SGPT Ruck March Workout.
If you’re new to rucking, or it’s been awhile, start with about 10lbs in your ruck and gradually add more weight. Starting off with too much too fast too soon can lead to injury.
Rucking Vs Backpacking
Have you ever been on a refreshing walk through a scenic route that stretched for miles? If you carry your supplies in a backpack while walking, then you were rucking.
The distinguishing factor between rucking and backpacking is the goal and the destination.
The purpose of backpacking is to hike to a destination.
On the other hand, when you are rucking, you are deliberately marching. Your goal here is to condition your body to cover long distances on various terrain while carrying weight for physical preparation.
Ruck Marching Tips
Here are a few ruck marching tips that we have come up with over the years of moving things around on our backs.
TIP #1: A Ruck With An Internal Frame Works Great
I like one with a hip strap and shoulder mid-strap to help secure the load and keep it riding close to my body.
If your training for the military or you have a job where you work outside and need to ruck in gear (environmental consultant, park ranger, emergency medic, etc.) you will need to have a good internal frame backpack
.
During Navy SEAL training at BUD/S we used the old Alice pack during the land phase (Phase 3).
Later on the Teams we used a pack called the Berghaus that was larger and had hip straps and very durable.
You will need to load up your water and some gear and possibly food to get out down range to do your job.
Here are a few tips to help get you in shape for working outdoors and rucking gear to your next location.
QUESTION: Do you have a particular ruck you could recommend?
ANSWER: Yes—check out the 5.11 Tactical Rush Backpack @ Amazon.com.
QUESTION: What is a good ruck/backpack for military training? Preferably MOLLE with a slimmer design. I had a GORUCK SD20, but it was too small and GORUCK was too pricey to upgrade. Could you please give me a GORUCK alternative that can support a good amount of weight?
ANSWER: An Alice pack is a good alternative that is much cheaper and can be used for training.
QUESTION: What is a good backpack for practice rucking?
ANSWER: Try the Alice pack for starting out and practicing.
QUESTION: What is the ruck sack that was used in BUDS Navy SEAL training? I want to get one to train like that.
ANSWER: In BUD/S they use the G.I. Type Alice Pack.
TIP #2: CENTER YOUR WEIGHT
I learned this fast in the SEALs as I was the radio operator. That meant I had to carry the radio and my additional gear, making it a heavy ruck.
A great way to mimic mass weight like that is to use a sandbag.
Centering your weight takes the stress off your shoulders and lower back. You can center your weight using towels or yoga blocks wrapped in towels, then putting in the weight, then adding another towel or two to make the weight snug.
Check out this video on how to make a sandbag for your ruck.
QUESTION: Do you have any particular socks you recommend?
ANSWER: Yes, we like the Fox River Adult Military Boot Socks.
ANSWER: Yes, we like the Fox River Adult Military Boot Socks. We used to wear the wool/cotton blend dive socks, but now they wear Darn Tough Vermont Merino wool socks at BUDS. I also have a pair of the new Darn Tough socks, and they are very good.
QUESTION: Can I use compression socks on a long ruck march?
ANSWER: Yes; compression socks are good for any long distance endurance event.
TIP #3: Break in Your Boots Ahead of An Event
Do not take them fresh out of the box and wear them on a 5-mile hike. That’s a fast way to get bad blisters fast. Fresh boots will shred your feet on a big hike.
Break them in slowly and be ready for later long distance hiking.
Check out this article—Foot Care for Special Forces Athletes. Even if you’re not wanting an SOF slot, the article still works. It also works for people wearing hiking boots and wanting to keep their feet healthy with running shoes.
Once broken in, your boots and shoes should not hurt your feet.
QUESTION: I am interested in joining the Navy SEALs, where can I find out more info on the Navy?
ANSWER: Check out this website.
QUESTION: Do you have a combat boot you recommend?
ANSWER: Check out the Lowa Men’s Zephyr Mid TF Hiking Boot.
QUESTION: What socks do you wear at buds?
What You Should Know About Rucking Footwear
If you are in the military, the footwear is chosen for you. You will wear combat boots as you ruck because you need to train while you fight.
Make sure the boots are the right fit by pushing your heel to the back of the boot. This should leave some room at the front of the toe, just not too much.
Feet swell when you ruck, this is why there should be room for expansion. Try the boots on with the thickness socks you intend to wear in the field.
For recreational athletes and everyone just beginning to experience rucking, the ideal shoe is the less shoe. The less shoe means that it has a minimal heel-toe drop as well as less support.
However, the barefoot shoe is an exception for individuals who are overweight either with excess muscle or adipose tissue.
If you are either of these two individuals you will require more cushioning than the barefoot shoe can provide.
In the end, the choice of a rucking shoe is an individual decision based on your experience.
Why You Should Wear the Lesser Rucking Shoe
When you wear shoes that keep your feet closer to the ground, you minimize the chances of your ankle rolling. This eliminates the need for the ankle support provided by boots.
As a result, your lower leg gets stronger and accustomed, itself, to providing ankle stability.
Boots offer excess arch and foot support. In the long run, this is detrimental to the legs and feet. The excessive support means that the foot navigates and supports less of the body weight.
TIP #4: Carry Extra Water and Supplies in Case of Problems
Even if you’re rucking near your home, a good way to suffer is to struggle along dehydrated and hungry. You can carry water bottles, but many athletes prefer to carry a water badder in their ruck.
Carry water even in cool or cold weather. You may not be hot or sweating, but you lose water through your breath. Dehydration may not happen as fast in cold weather as hot, but it still happens.
That means, if you are rucking in heat, be aware of your body in the heat and shield yourself from the sun with a hat and bandanna and sunscreen.
If it is hot, I like to put a t-shirt I’ve soaked in water on my head a to keep me cool.
QUESTION: Have you ever heard of athletes using Pedialyte on a long hike with hot weather?
ANSWER: Yes; you could use Pedialite but you could also just use Gatorade in a 50/50 water mixture or just add a Nuun tablet as they have no sugar and work just as well.
QUESTION: Coach, can I go rucking with my book bag?
ANSWER: You can, but make sure you have a way to get the weight centered in the top of the bag. Be careful as many book bags are not set up to carry lots of weight as the straps will probably break. Good luck.
TIP #5: Try a Weighted Vest
If you don’t have a ruck/backpack then try a weighted vest as they work great as dual purpose at the gym for pull-ups, push-ups, squats, rowing sessions—anything where you’re moving your body around and want to create extra resistance. .
If you’ve got a twenty pound vest or body armor, wear it.
Many come with slots for weights so you can vary the load. This is also a great thing to start out with to build up stamina and endurance, then move to a heavier ruck.
Question: I own a vest and a ruck and was wondering if there were any major differences between doing a bodyweight workout with using one over the other. I did a 1 hr. AMRAP of 5 pull-ups, 10 push-ups, and 15 squats yesterday and used a 20 lb vest but was wondering if the ruck would have made any differences.
Answer: The ruck is purely on your back vs the weight vest is spread out on front and back. So yes, there will be a difference.
QUESTION: I am in the Army. What are some stretches to do prior to a ruck march?
ANSWER: I would do a mobility warmup of slowly kicking legs forward and backwards—10 each leg. Then side to side kicks. Then a light jog then walking lunges.
QUESTION: My ruck pack is digging into my lower back. What can I do?
ANSWER: Add kidney pads or use foam rubber and duck tape to create a cushion.
TIP #6: Mirror the Rangers and SEALS
To train effectively try to mirror what the Rangers and SEALs are using so that when you get to the training you will be ready to go and acclimated to that type of gear.
One thing you can do is find a heavy branch to carry in your arms, or take a piece of PVC piping that’s about 4ft in length, cap it off on one end, fill it with sand, then cap off the other end.
Vary how you carry that—across your chest, in one hand, then the other (upright or parallel with the ground), across your shoulders. The weight is approximately that of a rifle.
QUESTION: Can I add a hip strap for my GoRuck backpack?
ANSWER: Yes; you can add a hip strap to help you hold the load and take extra pressure off your shoulders, helping you ruck further Check out GoRuck’s new ruck add ons.
QUESTION: How to improve your time on the “pack test”?
ANSWER: The Work Capacity Test (WCT), known informally as the pack test, is a U.S. Forest Service physical test for wildland firefighters. The pack test is intentionally stressful as it tests the capacity of muscular strength and aerobic endurance of the firefighter. There are three tests known as arduous, moderate, and light. The pack test may be given as part of the S-130/S-190 basic wildland firefighter course.
The firefighter will need to train a minimum of 4 weeks before the test with the boots and gear needed for the job. It is recommended that the firefighter train for the arduous test by building up their aerobic fitness, first by hiking 3 miles with no pack, then by jogging on a flat course without a pack, then later add the pack and hike hills to build leg strength. Increase weight slowly until the firefighter can hike 3 miles in 45 minutes while carrying 45 pounds.
TIP #7: Slowly Build Distance, Weight, and Resistance
Start out with a short ruck march and slowly build your distance up. Add hills over time. Keep a training log of your distance, terrain and time.
For Kokoro an athlete should have rucked 20 miles in hills continuously. For 20X you should hike 8 miles in hills in your training before the event.
What are some tips for tips for ruck marching in the rain? If you have a pair of waterproof boots that is a good start. I also throw on a poncho or rain jacket to keep the water out. You can also get a cover for your backpack
to keep the water out.
QUESTION: Hey brad, just got done reading the 3 tips from a special forces operator article. I wanted to ask you what is a good starting weight for rucking. I haven’t ever done it before but need to start doing and and want your advice on how to start and how to build up distance and weight. Very respectfully,
Cordell
ANSWER: Good question, Cordell. I would start out with 15 to 20 lbs (water, gear, small sand bag or food).
QUESTION: How far would Navy SEALs hike?
ANSWER: In BUD/S, you end up hiking a dozen miles or so but it was through harsh terrain like a boulder choked ravine. Practice now with a ruck on longer hikes as that is one less thing you will have to worry about later.
QUESTION: How much does Special Forces back pack weigh?
ANSWER: Depending on the mission and terrain, it can weigh as much as 100 lbs or more.
QUESTION: What are good Navy SEAL training methods for ruck marching?
ANSWER: Put on your ruck with 30 lbs plus and go hiking in the mountains. Start slow and work your way up.
BONUS TIP #1: Use Moleskin for Blisters
A good way to fix a blister during a ruck march is to put a piece of moleskin (with a hole cut out of center) on the blister. Then put duct tape on top of that.
A recent Kokoro graduate used that method for four days at the Turning Steel course in Montana.
Another tip we’ve heard is to wear nylon stockings — yes, the kind women wear. The nylon creates a smooth barrier that prevents any chafing directly on the skin.
Check out this article for more tips on getting help with preventing blisters: How to Prevent Blisters with Double Socks
QUESTION: Coach, do hikes help train for the Navy SEALs?.
ANSWER: Yes, you can use ruck marching to help train for any Special Forces.
QUESTION: Coach, what are tips for ruck marching faster?
ANSWER: Answer: First off — don’t run. To ruck march faster you need to get your body used to rucking. This will enable you to ruck longer and harder without taking breaks. With a heavier pack you are more apt to stopping which will eat up time if you are on a timed ruck and need to get to a destination.
QUESTION: Will squats help you ruck march?
ANSWER: Yes. Air squats and weighted squats are good. Also add in walking lunges. You can also do them with your pack on.
BONUS TIP #2: Show Up to Your Event Prepared
Your boots should be broken in, you should be familiar with rucking. You should work up to training with a heavier weight than you might at your event.
Also, do not go into the event thinking it’s all about the mental. While that’s a huge part, if you’re not physically prepared for the event, your body will break down.
So don’t show up at SEALFIT Kokoro Camp or a GoRuck Challenge having never worn a ruck and with boots that are not broken in. You will pay severely for that mistake.
QUESTION: Should I train for ruck marches in boots?
ANSWER: Yes; train how you will fight.
QUESTION: Do you use a hip strap on ruck marches?
ANSWER: Yes; we like to use one if your carrying a heavier load. Check out the Us Army Molle Desert Camo Molded Waist Belt.
QUESTION: I keep getting chafed when I go out on ruck marches – what do you do to prevent this?
ANSWER: I use Bodyglide anti-chafe balm in my crotch area, feet and nipples. We also recommend wearing compression shorts
when hiking or on long endurance events.
Final Thoughts
When there is minimal leg and foot support during hiking, you develop more strength and balance on those parts. This prevents or reverses muscle tissue atrophy.
Some cases of foot and lower leg pain comes from weakened muscles not providing enough support to the foot arch.
Therefore, for your rucking training, the less support and stabilization that comes from the shoe is beneficial. However, do not ditch your over-supportive boots overnight to a minimal shoe. This will cause some serious pain.
ABOUT THE AUTHOR
Brad McLeod knows first hand about mental toughness. After passing Hell Week and Dive Pool Comp at BUD/S, he failed a math test and was kicked out of training. A year later, he returned, graduated, and served as an operator on the Navy SEAL Teams.
Today, he is one of the most sought after mental conditioning coaches in the world. SEALgrinderPT audios and ebooks have been downloaded in 20 different countries around the globe. Check out SEALgrinderPT Coaching to help you step up and take hold of your dreams and realize your goals.
Proceeds from this website go to help raise funds for the Navy SEAL Foundation on CrowdRise.
RELATED ARTICLES:
Log PT Workout Tips for Special Forces Athletes
SEAL grinder PT 4-19-11
April 17, 2011 @ 9:00 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 10-7-11
October 7, 2011 @ 5:49 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 10-18-11
October 17, 2011 @ 8:57 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 11-9-11
November 8, 2011 @ 11:45 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 12-15-11
December 15, 2011 @ 6:49 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 12-3-11
January 6, 2012 @ 8:50 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 1-7-12
January 7, 2012 @ 5:00 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 1-21-12
January 21, 2012 @ 5:00 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 2-5-12
February 5, 2012 @ 10:02 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 3-1-12
February 29, 2012 @ 10:55 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 3-13-12
March 12, 2012 @ 9:53 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 3-23-12
March 23, 2012 @ 7:12 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 6-28-12
June 28, 2012 @ 5:38 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck March 9-12-12
September 12, 2012 @ 6:48 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 11-3-12
November 3, 2012 @ 7:51 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
GORUCK Training Tips
January 20, 2013 @ 12:38 pm
[…] Check out these Ruck March workout Tips […]
SEALgrinderPT 7-28-13
July 28, 2013 @ 8:50 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Army Ranger workout
August 1, 2013 @ 8:30 pm
[…] Check out this article that is loaded with Ruck Marching workout tips: […]
SEALgrinderPT 8-5-13
August 5, 2013 @ 10:42 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 8-15-13
August 15, 2013 @ 12:17 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Tips on Training for SEALFIT Kokoro Camp
August 15, 2013 @ 10:27 pm
[…] Click here for SGPT Ruck Marching Tips: […]
SEALgrinderPT 9-2-13
September 2, 2013 @ 12:22 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 9-6-13
September 6, 2013 @ 12:02 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Marine Force Recon Workout
September 14, 2013 @ 12:00 pm
[…] Force Recon trainees will also be required to ruck long distance. Check out these Ruck March tips here: […]
SEALgrinderPT 9-18-13
September 18, 2013 @ 12:04 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Green Beret Workout
September 27, 2013 @ 3:18 pm
[…] Check out this article on Ruck March workout tips – Here: […]
SEALgrinderPT 9-30-13
September 30, 2013 @ 8:24 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
How to Prevent Blisters with Double Socks
October 8, 2013 @ 10:05 am
[…] Ruck Marching tips […]
SEALgrinderPT 10-9-13
October 9, 2013 @ 8:43 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 10-21-13
October 21, 2013 @ 12:03 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 11-6-13
November 6, 2013 @ 12:55 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 12-17-13
December 17, 2013 @ 12:05 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Navy SEALs vs Green Berets
December 20, 2013 @ 9:12 pm
[…] Check out this article on Ruck March workout tips – Here: […]
SEALgrinderPT 12-21-13
December 21, 2013 @ 6:29 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 12-31-13
December 31, 2013 @ 1:25 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 1-12-14
January 12, 2014 @ 1:51 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
SEALgrinderPT 1-24-14
January 24, 2014 @ 12:14 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 1-1-14
February 1, 2014 @ 5:25 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
February 5, 2014 @ 10:20 am
Good Evening Brad,
So man, Ive been progressively kicking major ass in all PT that I do. I say this with confidence. But one issue with rucking i have been having is that the aluminum frame on my medium alice pack has been digging into my shoulders and really annoying me. any suggestions on how to fix this or what military pack i should switch to?
Dakota
August 1, 2014 @ 10:15 am
Dakota, do you use a hip strap and kidney pads? They can take the weight off your shoulders which will help solve the issue from one angle. Also, you can replace the shoulder straps with newer padded MOLLE straps that have a curve to them, providing a more snug/conformal fit.
If you have the scratch, I’d say get yourself a Mystery Ranch pack or similar. GoRuck obviously makes bombproof rucking packs and there are a few others like Maxpedition and Gregory.
Ruck march workout 2-5-14
February 5, 2014 @ 12:10 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 2-9-14
February 9, 2014 @ 1:36 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 2-13-14
February 13, 2014 @ 11:53 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Do You Need Strength in BUD/S?
February 20, 2014 @ 10:06 pm
[…] Don’t run with a ruck sack on. Only a fast walk or steady hike. – check out my tips on Ruck marching here – read all of the article as there are also links on preventing blisters, double socks, […]
Ruck march workout 2-21-14
February 21, 2014 @ 2:30 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
GoRuck workout #1 2-25-14
February 25, 2014 @ 12:26 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
GoRuck Training Program 30 Day
February 26, 2014 @ 1:33 pm
[…] GoRuck baseline test #2 Ruck 3 miles with 20 lb weight in hills for time Ruck marching tips […]
Ruck March workout 3-1-14
March 1, 2014 @ 11:20 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march 3-9-14
March 9, 2014 @ 10:57 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 3-13-14
March 13, 2014 @ 11:25 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
GoRuck workout 3-26-14
March 26, 2014 @ 8:53 am
[…] GoRuck Workout #ONE (with a 20 lb ruck or more) walking lunge with ruck 200 meters hill sprints x 5 20 pushups with ruck (chest to deck) 25 flutter kicks with ruck on stomach Ruck 10 miles minimum with 35 lbs in hilly terrain along the way do 100 meters bear crawl, low crawl when arriving back to base.. hill sprints x 3 20 pushups with ruck 25 flutter kicks with ruck on stomach post workout results in comments below. wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 4-2-14
April 2, 2014 @ 12:13 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck March workout 4-6-14
April 6, 2014 @ 12:59 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march workout 4-30-14
April 30, 2014 @ 10:16 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
GoRuck Foot Care Tips
May 8, 2014 @ 1:30 pm
[…] SGPT Ruck marching tips […]
How Hard is it to become a Navy SEAL?
May 22, 2014 @ 4:00 am
[…] Related Articles: Ruck Marching Tips […]
Ruck March workout 6-13-14 | SEALgrinderPT
June 13, 2014 @ 8:35 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march wod 7-1-14 | SEALgrinderPT
July 1, 2014 @ 9:26 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march wod 7-23-14 | SEALgrinderPT
July 23, 2014 @ 2:00 pm
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
Ruck march 7-31-14 | SEALgrinderPT
July 31, 2014 @ 11:55 am
[…] Ruck March for 7 miles with 20 lb back pack wear good running shoes or boots and center your load. Fully hydrate before and during your march. Dont run. SGPT ruck march tips […]
October 29, 2014 @ 2:58 pm
Coach, how heavy should my ruck be when I march, and how far should I be able to march by the time of SEAL training? Also, how fast should my march be?
January 8, 2015 @ 10:40 pm
I would max out at 50 lbs on the ruck if you weight about 175 lbs. In training you will hike all day up a gnarly boulder choked ravine. If I were training today I would know that I had a 20 mile hike under my belt in the mountains with 50 plus pounds.
December 3, 2014 @ 5:09 pm
And though Brad says this often…MAKE SURE YOU HAVE PROPER SHOES FOR RUCKING. I am still dealing with a hip injury I got in July 2014 because I wore stupid shoes that were too cushioned and I ignored my body’s messages they weren’t right. PROPER SHOES/BOOTS! PROPER SHOES/BOOTS!
December 11, 2014 @ 4:59 pm
Yes; we cannot say this enough – have proper shoes.
thanks Heather.
May 27, 2016 @ 1:36 pm
What type of combat boots do you all think work best?
May 31, 2016 @ 3:00 pm
Marcia: check out this article on recommended boots for rucking
https://sealgrinderpt.com/goruck-2/top-10-goruck-boots.html/
February 5, 2015 @ 10:44 am
Brad,
Thank you for the responses.
I am looking at a Go-Ruck challenge for April 10th here in Boston…….hopefully the 5′ of snow will be gone by then – figured I would start with that to see how the rucking goes.
Question on ruck workouts – with the short days in the winter, as well as working a full time job, rucking during the week proves difficult this time of year. Is there a substitute for rucking during this time of year? As the days get longer – I will be rucking after work.
Thanks,
Bill
February 5, 2015 @ 1:04 pm
i would do standing or walking lunges – first without a pack and then slowly add the pack and add weight. Long distance rowing (indoors) is also another good one.
March 5, 2015 @ 9:18 am
60 minutes rowing. Topped 10k.
April 17, 2015 @ 5:44 am
Good morning Brad,
I am just getting started rucking, trying to get in shape for Boot Camp, and hopefully Recon School. I have a pair of my brother’s ACU boots that he gave me, (I know two completely different branches) however I was curious as to whether or not these would be ideal to use? I would assume they are good to go, but you never know.
April 17, 2015 @ 10:27 am
The best boots are those that fit your feet. You could have a $300 pair of boots but if they don’t fit right they are worthless. So if those boots feel good — go with it.
Ruck march workout 9-12-15 | SEALgrinderPT
September 12, 2015 @ 2:00 pm
[…] check out the SGPT ruck march tips here […]
Ruck march workout 10-3-15 | SEALgrinderPT
October 3, 2015 @ 12:02 am
[…] check out the SGPT ruck march tips here […]
October 25, 2015 @ 10:16 am
Greetings,
I am doing running,push-ups, sit-ups and pull-ups on monday, wednesday and friday. Then I am swimming every single day. I wonder, where should I put my ruck marching so I would be able to complete my workout routine without having muscle fiber. If You don’t understand my question correctly, I can send You my workout.
Thanks for the answer in advance.
October 26, 2015 @ 9:15 pm
follow our daily workouts as we post up ruck march workouts a few times a month
Ruck march workout 11-23-15 | SEALgrinderPT
November 23, 2015 @ 12:02 am
[…] check out the SGPT ruck march tips here […]
December 22, 2015 @ 9:59 pm
Coach Brad,
Is it safe to ruck daily? I know I shouldn’t go out and ruck 15 miles a day, everyday, but if I put 20 lbs on my back and walk for 20-30 minutes, is that ok for body?
December 22, 2015 @ 11:04 pm
I would ruck once or twice a week. Follow the tips above and you will be good to go.
January 10, 2016 @ 9:27 pm
I’m training for Bataan Memorial Death March heavy. It’s 26 miles. Will I be changing my socks or will one pair of darn tough socks layered with a thinner second pair get me through the entire event?
January 12, 2016 @ 11:43 pm
I would always take an extra pair of socks to be ready for anything at anytime.
January 11, 2016 @ 11:53 am
Since it is cold outside, is it ok to ruck on a treadmill with an incline and use the stairmaster with a weighted pack? Will I get close to the same benefits?
January 12, 2016 @ 11:32 pm
You can but i would try to get outside. Indoors try for walking lunges or standing lunges.
April 19, 2016 @ 8:54 pm
what are good weights to put into the ruck?
April 20, 2016 @ 12:51 pm
add water and gear for starters.
June 26, 2016 @ 1:58 pm
Don’t forget sock liners!
July 30, 2016 @ 3:28 pm
Brad, I have a pair of LALO Shadow Amphibious boots I am planning on doing the 31 Miles for 31 Heroes Ruck August 6th. Do you recommend this type of boot?
July 31, 2016 @ 11:14 am
yes; they are comfortable boots for rucking. Wear good socks and put body glide / vaseline on your feet. Have a great day
August 1, 2016 @ 11:05 pm
Brad , The nearest place with any hills is 2.5 hours away , what do you recommend for rucking techniques for us flat landers to get ready for a Kokoro event
August 2, 2016 @ 1:53 pm
find a building with stairs
find a local stadium and hike up and down
pull a sled
Ruck March Workout – 8-23-16 | SEALgrinderPT
August 23, 2016 @ 12:01 pm
[…] Log your loads, distances, and times below in the comments. SGPT ruck march tips […]
June 6, 2017 @ 7:49 pm
Brad, I’ve been rucking for 1 month using a traditional ALICE ruck and 30lbs. for 4 miles. I still can’t seem to get the ruck to be reasonably comfortable on my shoulders. I have the belt pad riding on my hips and a chest strap. The weigh is distributed evenly and high in the ruck. How can I reduce the shoulder pain from the straps digging in? Please help. Thank you.
September 5, 2017 @ 10:51 am
The Alice pack is not a comfortable ruck so you are going to have to suck it up and make do. You can spend $90 and get a more comfortable ruck but if you are going through BUDS or Ranger school you will get issued an ALICE pack so you might as well get used to it.
July 10, 2018 @ 5:40 pm
There is a popular ALICE mod popular in many circles called the “Hellcat”… ALICE pack on ALICE frame, but uses tge much more ergonomic MOLLE shoulder strap and hip belt.
If you do t mind the desert DCU pattern, you can find these very cheap from surplus vendors, typically new never issued.
Use YouTube tutorials on how to assemble it.
July 12, 2018 @ 12:34 pm
Thanks for the tips Brad Bolton.
December 14, 2017 @ 10:30 am
I live in Kansas City, mainly flat land around where I am Would you get the same stimulus from rucking around city streets/sidewalks as you would if you were in a more rugged terrain? What distances/loads do you recommend while rucking?
January 4, 2018 @ 3:36 pm
I would start with 20 lbs and work my way up. I would find any buildings in the area and climb the stairs all of the way up – do 20 burpees at the top then hike down and a mile away to the next building. See how many floors you can climb.
March 5, 2018 @ 12:13 pm
I was just curious as to how important rucking and other load bearing workouts would be in preparing for Seal training and whether or not a typical Bud/s class would have any real Ruck Marches. Any advice would be greatly appreciated. Thank you.
March 7, 2018 @ 9:32 am
Rucking in BUDS is not as important as it would be in Ranger school. But it is a great exercise to help you perform a load for time as you will be carrying boats and scuba gear during BUDS.
February 6, 2019 @ 1:26 pm
Mr. Mcleod my name is Jamie Walker and I ordered the Seal Grinder 365 day workout plan with meal plan and mental toughness program. I am extremely satisfied with the program and it is helping lose weight and also helping me become stronger both physically and mentally. This has inspired me to challenge myself in both those aspects. I am going to be doing a 24 hour ruck with a small group of friends in the near future and was hoping for some advice from you since I have never participated in such an event before. I’m unsure on what kind of things I may need along the way. I have made a list of things I think will help but any kind of input you have would be appreciated. I understand you’re a busy man so if you don’t have the time that’s fine. Thanks and have a great day.
24 Hour Ruck Checklist:
Weighted Vest
Extra Socks
Extra Shirts
Rain Jacket
Headlamps
Extra Batteries
Food
Water
Gatorade
Ibuprofen
Bug Spray
Sunscreen
Pocket Knife
Athletic Tape
February 7, 2019 @ 11:18 pm
Thanks for your comments Jamie. Much appreciated. Hit me with an email and I will send you free SGPT stickers. Thanks!
7 Tips to Create a Morning Ritual Like a Warrior – SEALgrinderPT
April 17, 2019 @ 1:37 pm
[…] Yes; check out this article that has ruck marching tips (“ruck marching” or “rucking” is walking with weight on your […]
SGPT Interviews Former Army Ranger Tony Z. | SEALgrinderPT
May 29, 2019 @ 2:21 pm
[…] Top 10 Ruck Marching Tips […]
First Female Completes US Army's Special Forces Assessment and Selection Process | SEALgrinderPT
May 29, 2019 @ 2:35 pm
[…] ANSWER: Check out this article: Top 10 Ruck Marching Tips. […]
army ruck march – DXP
June 19, 2019 @ 2:57 pm
[…] Top 7 Ruck Marching Tips – SEALgrinderPT […]
SGPT Interviews Jean-Michel Fouard, GORUCK Bataan Death March Finisher | SEALgrinderPT
June 19, 2019 @ 6:53 pm
[…] Top 10 Ruck March Tips […]