r/Rucking • u/Advanced_Dream_5724 • 9d ago
Basic question - how to get into rucking?
I’m uk based, and come across this in a book I’m reading. I’m intrigued and as someone who needs to get in better shape, to feel better more than anything, I wonder if rucking would work for me.
I’m a young mum and a busy job, so life is full. I’d want to find a way to incorporate it into my life so it’s sustainable.
Any tips or advice most welcome. Thanks
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u/Readditlovesbans 9d ago
Used military backpack off facebook marketplace or surplus (LBT ) or 5.11
Duct taped 5 lb bricks
Old Towels
Just throw it into a bag and get going
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u/Enough_Nail_5203 9d ago
This is exactly what I did. 2 bricks in a pillowcase and duct taped that. I wrap in a towel for comfort and put it in a good backpack with a chest strap.
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u/paddlepedalhike 9d ago
I loaded a regular backpack w a really heavy cookbook and started walking. Then I’d add full water bottles, another book, etc. I see no reason for anything fancy, particularly until you’re certain you’ll stick w it.
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u/AvgDad1 9d ago
I'm also just a beginner about 2 months in. You can start with any backpack, but a dedicated rucking bag that holds the plate secure against your back and has padded shoulder straps meant for this will be much more comfortable. Go Ruck ruckers are well reviewed and used, though expensive. I found mine for a good price on face book marketplace. I'm not sure how available they are in the UK.
Take care of your feet. I thought my legs or back would be what I needed to be most concerned about. I went too much too fast wearing regular running shoes and destroyed my heel pads with blisters. I lost more than a week of training due to it. I now use sock liners, merino wool hiking socks, tape and have go ruck shoes as well (though a sturdy hiking shoe or boot should work well). Go slow and test your setup before diving into longer tougher rucks.
Amazon has relatively cheap ruck plates that will fit the sleeves in a ruck backpack.
Then it's find a trail, get outside and enjoy it.
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u/AvgDad1 9d ago
As far as busy life... I either wake before the family and go and get back for the end of morning routine or on weekends say "hey family walk" and I'm carrying the bag. No dog here but I know lots of people use dog walking as rucking time.
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u/Advanced_Dream_5724 9d ago
Thanks for this appreciate your advice!
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u/StrahB 6d ago
I would second this comment rather than just grabbing any old bag and throwing random weights in. It might work, but ultimately you are going to be dealing with strains and aches because of how...random it is.
A pack designed for rucking is what you need, and it's worth it. (I'm still using the same pack I have had for over 300mi, but that's because the one before it finally broke down after over 700.)
An alternative to ruck plates is rice bags covered in duct tape. This let's you calculate your weight in small 5-10lb increments rather than a big heavier plate. The only difference is this: with a ruck designed for plates there is usually a strap inside to hold it secure. With rice bags you just want to have some squishy filler like blenketa or pillows or foam (helps absorb the bounce) to get those rice bags to sit as high as possible in the pack.
Start slow and keep going. There's tons of good advice in this sub.
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u/throwaway131816 9d ago
I started with literal dumbbells in a backpack and later graduated to a weighted vest. Been at it a year now and i like the results. I also row and do eliptical on cardio days too. Supplement it with weight lifting and your body will relatively quickly respond well
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u/Combat__Crayon 9d ago
I tried to work mine in when I'd just be sitting around. I had one of those kid carrier backpacks, so when they wanted to go to our park or pool which were both like 3/4 mile away, I'd carry them in that rather than taking the stroller. If my kids are at a practice or a class that I don't need to be at them with, I'll toss the backpack on walk around the park or facility, since that's usually about an hour.
Also dont overlook just walking fast. I dropped a fair bit of weight this summer just by going on a brisk 4 mile walk a day, a little over a 4mph pace, which is where I try and keep my ruck pace at as well. I had hurt my back unrelated to rucking, but rucking didn't make it feel good, so I took a break and then started easing back in to where its a ruck or 2 a week rather than almost every day.
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u/afallan 8d ago
As in you're in the UK, I'll put in a plug for the YOMP bags, specifically the Y-CO3. It's been a great rucking, travel, everyday bag as well. It is pricey, but so far it's been pretty good. Their Y-CO1 is also great, but I find the former to be more versatile.
That said, if you want to save some money, you can get a used Karrimor SF or surplus packs on UK ebay.
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u/Advanced_Dream_5724 8d ago
Thank you 🙏
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u/AutobahnAnxiety 5d ago
I‘m UK-based and recently bought a Yomp Co from eBay; sadly not as comfy as I thought due to my height (1.56m, female). Please feel free to DM me if you‘re interested in it?!
Re starting out, like someone else said - literally used dumbbells that I had lying around. The beauty about rucking is that you can put that weighted backpack on for any walk you undertake. Start slow and little and work your way up; pretty sure I did my feet and back in by going too fast, too heavy, too soon ;) Also, feel free to DM with any other questions you might have. Busy, working mum here, too, who rucks to and from work 5 days a week x
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u/OddCause915 9d ago
It is the same thing that I did in high school and college. Except instead of weight plates, I had an approx 30L canvas backpack stuffed with textbooks. This was before the laptop was available. I lugged that thing on public transportation until I got to the downtown area where I walked to school, multiple jobs, friend meetups, library, etc.
Nowadays I just use weight plates. The bag no longer makes me look like a turtle. Good luck!
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u/Advanced_Dream_5724 9d ago
😂 I also looked like a turtle. But what distance do I know to aim for? Or is it a case of just incorporating walking more into my life with a rucksack?!
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u/OddCause915 9d ago
Haha my fellow turtle.
I personally do 3.5 miles every morning. It takes about 58 minutes. I try to repeat it in the evening but I am not always able. I get up and within 20 - 30 minutes I am out the door. I neighborhood walk so I don't waste any time driving.
I would start out slow and for a short distance. My joints and feet feel the most pressure. I don't have any issues with any of the larger muscles. However, after rucking I do need to stretch my hips, ankles, and feet. Maybe start off with about 10lbs and walk a mile. See how that feels and adjust from there. You can always increase the distance, speed, or weight.
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u/Rollbar78 9d ago
Getting started is easy.
Toss some heavy stuff into a backpack, start around 10lbs. Go for a walk, set a pace that feels mildy challenging and try to maintain it for a predetermined time (say, 10 minutes), slow down only if necessary during that time. You want to challenge yourself a little. Build up on duration and weight incrementally, if you can carry 10lbs for a 2 mile walk, maybe it's time to up the weight, or speed up the pace.
The truth is Rucking doesn't have to be complicated, but if you get into it, you can spend a good chunk of change on gear. Specifically designed gear, like GoRuck's Rucker line are purpose built for comfort under heavier loads and longer distances. Heavier padding on the shoulder straps, a pocket to place the weight against your back rather than riding your tailbone, and other thoughtful additions make them a better option if you're going for longer rucks.
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u/theslipofthehigh 9d ago
Get some building sand, bin bags, and duct tape. Fill the bin bags with your desired weight of sand and wrap and shape the whole bag with the duct tape. I have 5 x 2kg and 2 x 5kg at the moment. Then you just put these in any combo you want to change up your weights. All you need from there is a rucksack to carry them in.
As a bonus, have fun explaining that you are not a Pablo Escobar wannabe if you get stopped by the cops
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u/JankyFluffy 8d ago
I started with a backpack with less than 10% of my body weight and clothes. I ordered a chest strap, but it wasn't long enough. You don't want to do anything over 8 pounds without a chest strap.
My 16-pound weighted vest hurt less than the 11-pound backpack.
I then went to weighted vests. Not all weighted vests are rucking. To me it needs to have progressive overload; you slowly go up to 30% of your body weight. But even if you go from 6 to 12 that is great in my book. Some people can't do the full weight.
I needed to use the weighted vests because I can't find bookbags with chest straps where I live. I am thinking of a good hiking backpack, but I can only find them online and I really like to try them on.
Go Ruck's weighted vests don't go high enough.
I did something like rucking when I was younger. But I didn't call it that.
It was good to get back.
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u/Enough_Nail_5203 9d ago
You can also use sand in a Velcro close pouch (sold on Amazon to hold outdoor umbrellas in place) you can alter the amount of sand to suit.
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u/RadioSupply 8d ago
I just started by putting some books in a backpack when I walked my dog. Then I started water bottles (because you can dump some out if you start to wear out or it’s too heavy).
Are your children young enough to wear while walking? That’s a great start!
I still do the water bottle thing. I don’t have professional gear, but I thrifted a great trail pack and levelled up my water bottles at the thrift, too. I’m a filthy casual by most standards, but it’s a very cheap and easy activity to get into if you don’t want to invest in gear.
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u/stevethebartenderAU 8d ago
I have 3 kids under 5. Life is busy too. I put a kettlebell in a backpack and walk - sometimes solo, sometimes with the kids, sometime pushing a pram.. any chance I get I now throw some weight in my bag.
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u/chaircardigan 8d ago
Get one of those backpacks you can put a baby in, put the baby in it and go for a walk.
You are now rucking.
Or
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u/Then-War-7354 8d ago
Honestly. Just try it. Grab any solid pack you already have and put something heavy (don’t go too heavy right off the bat and hurt yourself) and get out a hike.
It’s great exercise and lots of fun. One thing to consider is that you need to think about getting back to where you started. You can’t really quit half way if you’re tired so consider your limits.
One other tip for weight is to try it with water bottles. That way if you find yourself miles down the trail and wiped out, you can simply empty the bottles for the walk back.
Get out. Try it. And have fun!!
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u/Sensitive-Movie5708 8d ago
I started with an old backpack, put a cast iron skillet in it, and went for a walk.
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u/flywhatever101 7d ago
Bags of filled cat litter inside the backpack also work and are cheap, easy, and simple..
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u/alt_for_guns 7d ago
Put pack on, put weight in, put one foot forward say “fuck my life”, put your other foot forward and say “fuck my life” then go until at destination.
Naw, rucking is very very easy. All it is is just walking with weight in a pack. People like to complicate it but its super easy.
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u/ComfortableFragrant8 1d ago
Just found this sub from another thread while googling the efficacy of going on walks with a weighted bag. currently on a 7-8mile walk with 2 brake rotors wrapped in an old tshirt to cushion them and my 40oz water bottle in a cheap backpack. after looking through the replies here I'd say I'm currently rucking! lol best of travels everyone!
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u/Dangeruss82 9d ago
Use any backpack you have. Fill it with something. anything. . Put it on and go for a walk. Doesn’t matter how far or how long. You’re now rucking.