Rucking Weight Fundamentals

[00:00:00] Lindsay: Welcome back to Just Ruck It, I'm your host, Lindsay, and today we are deep diving into the essentials of weight. We're gonna talk about the baselines, tracking types of weight, coupon, weight, and safety. Whether you're new to rucking or looking to increase your load, this episode is gonna make the best choices for your rucking journey.

[00:00:22] Let's start out with the basics. How much weight you carry when you're just starting out. For women, I'm gonna recommend beginning around 10 pounds and for men about 20. These are recommendations for folks just starting out, you know, from sofa to sneakers. Starting light is going to help you build a foundation without overstraining your body.

[00:00:46] Before adding any weight, I'm going to recommend walking a consistent route without anything. Like, no weight on your back. Establish your baseline. Aim to complete 3 miles in 45 minutes. This is going to help you gauge your pace and endurance. Once you can do that, then you're ready to start adding some weight.

[00:01:09] This distance and time recommendation actually comes from the U. S. Forestry Service. Their fitness requirements are to rock three miles in 45 minutes with a 45 pound pack. Yeah, it's a goal to shoot for, and it's gonna take you time to get there. Do me a favor, please don't hurt yourself by trying this out on day one.

[00:01:32] Begin with the lower recommended starting weight. Continue that weight until you can again hit that 3 miles in 45 minutes. From there, add 5 pounds on at a time. It's going to allow your body to adapt with the increase. Slow and steady is the way to go, and it's going to grow muscle correctly and lower that risk of injury.

[00:01:57] Track your progress. Tracking your progress is essential for staying motivated and for measuring your improvement over time. It's not just about seeing how far you've come. It's also about identifying those areas for growth and keeping yourself accountable.

[00:02:12] Personally, I'm an Apple Watch user, so here's a few tools that I use for my Ruck. Number one is the RuckWell app. This app is specifically designed for ruckers. It's going to go way beyond the basics of tracking distance and time. It offers a lot of advanced metrics that are helping you to fine tune your training and get the most out of your rucks.

[00:02:38] Ruckwell features a proprietary calorie algorithm that estimates your caloric burn. It factors in your body weight, rucker coupon weight, pace, elevation, and heart rate. According to Ruckwell, this algorithm is based on scientifically validated equations that were developed for the military and endurance community.

[00:03:02] It also calculates what they call Ruck Work and Ruck Power. So Ruck Work measures your training load using a formula that's weight times distance. All right. For example, a 25 pound ruck carried over two miles equals 50 ruck work units. 

[00:03:22] Ruck power also adds a time element to this equation. It's going to show how effectively you're moving the load with the formula weight times distance over time. These metrics are going to allow you to compare efficiency of your rucks with different weights. So you actually could say, Oh, I carry 25 pounds over this number of miles, or I did it with 50 pounds over this time.

[00:03:47] And it's going to give you a value where even though I use different weights and different times and different distances, you know, my workout load was the same or different. That gives you an idea. Okay. The Rockwell app is missing one feature that I am obsessed with, and it's one reason why I don't use it exclusively.

[00:04:07] Has no notifications. . I like knowing when I've hit one kilometer or one mile. Many times I'm in the zone and I'm just chalking forward, waiting for that notification to tell me to turn around or say, Hey, here's your pace, it's too slow or it's too fast so I can adjust it.

[00:04:26] For that fact, I typically use my Apple watch. Instead, Apple Watch has many options, the two that are best are the outdoor walk option. This is great for your flat or populated area versus trail. The hiking option, this is going to be perfect for those rocks that involve elevation change. The hiking option is a setting that's gonna show you live elevation metrics as well as the standard time distance pace.

[00:04:55] As you can see, neither are perfect, but I tend to use a combination of both. Ruckwell when I really want more detailed information about my performance, and Apple for quick tracking. 

[00:05:06] Okay, the episode's about weight, right? It's about time to get to talking to it. We've discussed packs in other podcasts, but today, what are we going to put into them? Let's choose the right type of weight that's crucial for making your rucking experience effective, comfortable, and safe. Whether you're investing in rucking gear or using items that you already have in your home, there are plenty of options for your needs and your goals.

[00:05:35] Ruck plates are the most popular and practical option for rucking.

[00:05:40] A ruck plate keeps the weight stable and close to your back. This is going to reduce strain on your lower back and improve your balance. Unlike loose items, they stay in place, allowing you to focus on your ruck rather than adjusting your gear. Personally, I use the Yes For All plates available on Amazon, and I'll include a link in the show notes.

[00:06:02] They're good quality, affordable, and versatile.

[00:06:06] Not only can you slide them into your rucksack, but they also have a built in handle, making them great for weighted carries or coupon weight challenges. To get the most out of your ruck plate, place them high and close to your back within your backpack. Use the designed pocket in your rucksack or secure them with padding to prevent any movement.

[00:06:27] This positioning helps distribute the weight and evenly ensures a comfortable fit. No pocket, or they seem loose, pool noodles, or towels. This could help secure them a little bit better.

[00:06:40] Weighted vests are a common option for many people, but they come with specific considerations to keep in mind. The pros. I keep saying how important it is to have weight close to you and balanced. Well, a weighted vest is going to distribute the weight evenly across your whole upper body, engaging your shoulders, chest, and core.

[00:07:03] They are great for short rucks, functional fitness workouts, or when you're looking to mix things up in your training routine, but. Unlike a rucksack, a vest does not allow you to shift that weight to your hips, which means all that weight stays on your shoulders and upper bodies.

[00:07:22] For this reason, I recommend keeping the weight of your vest no more than 20 pounds. Going heavier can lead to shoulder strain, back discomfort, and long term injury if used incorrectly. So when do you use them? Weighted vests are great for the option of a short ruck, an urban walk, or when you just want to stay nimble.

[00:07:43] They're great for incorporating into workouts like stair climbs or bodyweight exercises to add an extra challenge.

[00:07:50] If you're just getting started or prefer the more budget friendly approach, there are plenty of everyday items that you can use for your rucksack. Sandbags. Wholly versatile. They are easy to customize.

[00:08:04] You can adjust the weight literally by adding or removing sand. If you're feeling ambitious, you can even use a sandbag as a coupon weight, or carrying it to the outside of your pack for an added challenge. The downside? They sit like a lump at the bottom of your pack, instead of higher up where it's more comfortable.

[00:08:23] If you have dumbbells or kettlebells at home, they can work as well. Just make sure you pack them securely to avoid shifting during your walk. Using a soft padding like a towel or a blanket, it's going to keep it stable and prevents discomfort.

[00:08:37] Items that I already had in my house is how I got my start. A liter of water weighs two pounds, so you can easily adjust the weight just by adding another water bottle to your bag. Rice is another great option. Just toss in a five pound sack for an easy, inexpensive way to add weight. When using household items, it's important to secure them to prevent shifting, which can throw off your balance and cause discomfort. Blankets, towels, clothing, anything to wrap around them to keep the weight stable and positioned high in the bag.

[00:09:07] I've said it a couple of times. Coupon weight. What the heck is it? 

[00:09:13] In addition to your main rucksack, you can incorporate what's known as coupon weight. This is the extra weight you can carry outside of your pack. It could be a sandbag, kettlebell, dumbbell, any object you find that you put in your hands, or across your shoulders, or even overhead. Coupon weight adds an entirely new dimension to your rucking workout.

[00:09:35] It's going to challenge your body in ways that a standard backpack can't. Adding coupon weight intensifies your workout by engaging additional muscle groups and increasing the overall workload. This makes for an excellent option for those looking to push themselves further while a rucksack is going to focus primarily on your legs, back, and core, the coupon weight is going to target your arms, shoulders, grip strength, and the stabilizing muscles. Carrying an awkward load like a sandbag or a water bucket actually mimics real world tasks.

[00:10:11] It's practical, and functional training that's going to improve your overall strength and endurance.

[00:10:18] Let's face it, rucking sometimes can feel repetitive, and adding that coupon weight every once in a while is going to keep things interesting. It's going to introduce new challenges and require you to adapt to your movements. The beauty of coupon weight is its versatility. You can use a wide range of items to suit your fitness level and your training goals.

[00:10:41] Yep, we're back to sandbags. Classic choice. Easy to carry, can be draped over one shoulder, cradle in your arms. You can alternate sides to balance your workout.

[00:10:52] Kettlebells and dumbbells are also great for the classic farmer's carry. You can hold one in each hand, or with a dumbbell, you can use one for one handed carries or an overhead press during a ruck. Jerry cans and water cans. Unique challenge. Try carrying a water filled jerry can or a heavy container.

[00:11:12] These are great for building that grip strength and simulate real life carrying tasks. You don't need expensive equipment to get started. Try carrying a log, or rock, cement paver, or anything you can find that's heavy. That'll work.

[00:11:28] Incorporating coupon weight does not mean you need to carry it for the entire ruck. Instead, try these few ways. Alternate between carrying coupon weight and just your rucksack. For example, a sandbag for 10 minutes, then drop it and continue on with your ruck. Or for short distances, use the coupon weight for short stretches within your ruck, such as uphill section for the final mile.

[00:11:54] This is going to add the intensity without exhausting you too quickly. How about the team weight? If you're rucking with the group, pass that coupon weight between members. It's gonna create a fun interval challenge and keep everybody engaged. I'll say it a hundred times. Start light.

[00:12:13] Manageable weight. Like a 10 to 15 pound sandbag or a single kettlebell or even a dumbbell. Gradually increase these loads as your body adapts to the challenge. Even a light weight. Ten pound dumbbells in each hand over distance is going to feel heavy after a short while. Keep in mind that you need to maintain good posture.

[00:12:38] Shoulders back, engage the core, avoid leaning forward, or to one side when carrying an uneven load. Switch sides frequently, it's going to help maintain that balance and prevent overuse injuries. When combining with your rucksack and coupon weight, be mindful of your total load. It's better to go lighter and maintain good form than risk injury by taking too much on at once.

[00:13:04] Okay, I've touched on this earlier, but packing weight properly is just as important as the type of weight that you use. Incorrect placement or lack of stability can lead to discomfort, imbalance, and possible injury. So let's dive into how you pack your weight safely and effectively for a comfortable, efficient ruck.

[00:13:26] Weight placement is crucial for maintaining the balance and reducing strain on your body. A properly packed ruck not only feels more comfortable, But it's going to help you maintain that posture throughout your walk. Place the heaviest items as you can as high and as close to your back as possible.

[00:13:46] This is going to keep the center of your gravity aligned, reducing the strain on your lower back and helping you stay upright while walking. For household items, stuff the bottom of your pack with towels or blankets, then place your rice bag or water bottles on top.

[00:14:03] If you're carrying multiple items, layer them strategically. Place those heaviest items closest to your back and the lighter, bulkier items further out. This prevents the pack from pulling you backwards and makes it easier to carry. Which now reminds me of a time when I was a little kid, carrying a backpack, sitting down on a rock, and the pack had the weight further out, and it flipped me over and upside down until somebody righted me.

[00:14:30] So don't do that. Make sure the weight is evenly distributed across the whole width of your pack. If you have a liter of water on the left side, you're gonna put one on the right side. Uneven weight is gonna throw off your balance. It's going to lead to discomfort and possibly twist your ankle on uneven terrain.

[00:14:48] Stability is key when carrying weight. A lot of weight that shifts around in your pack not only makes the ruck uncomfortable, but also increases your risk of injury. Adding paddle. Paddle. Adding padding is a simple and effective solution. If your weight isn't specifically designed for rucking, like dumbbells or sandbags. Pack soft items like towels or blankets or clothing around them.

[00:15:12] It's going to prevent the weight from shifting and reduce the pressure points on your back. Many rucksacks and backpacks come with internal and external compression straps. Use these to tighten the load and keep everything in place. Minimize that movement as much as possible. If you're carrying smaller items like water bottles or rice bags, Make sure they're tightly packed together and this is going to prevent them from shifting or working loose with the movement of your ruck.

[00:15:40] While you can ruck with a variety of backpacks, investing in a ruck specific pack or one suited to your goals can make a big difference on your experience. Packs designed for rucking, like those from GoRuck or military surplus stores, are built to handle the heavy loads. They often include reinforced stitching, durable materials, compartments specifically designed for ruck plates or other weights, and these packs are going to distribute that weight evenly and are built for comfort and durability.

[00:16:14] Your pack choice should align with your goal. If you're training for multiple day hikes or pack backpacking trips, consider using a fully loaded backpack. Personally, I use a 60 liter pack with All my gear in it, because it helps me train for the long trek.

[00:16:31] This approach stimulates real life scenarios for me and ensures I'm ready for the challenge of a multi day adventure.

[00:16:39] If you're new to rucking, try a standard backpack. One with a hydration bladder compartment can work really well.

[00:16:45] Just make sure the pack has lots of adjustable straps and padding to keep it as comfortable as you build strength. Once you're consistently carrying more than 20 pounds, it's worth looking into a high quality rucking backpack. GoRuck is going to offer some excellent options for fitness focused rucking, while military surplus stores can often carry an affordable, durable pack like the traditional Alice pack.

[00:17:11] I'm going to feel like a broken record on this one. Ready? One of the most common mistakes people make is trying to do too much too soon. Rucking is a journey, not a sprint. Beginners. Start 10 pounds for women, 20 pounds for men. Carrying that weight for 3 miles for 45 minutes, start increasing with 5 pounds at a time.

[00:17:38] Focus on your form. Before adding that weight, ensure your form is correct, good posture, proper foot placement, and a balanced gait

[00:17:47] are essential for avoiding injuries as you progress. It's better to build muscle correctly than fix a power imbalance later. Good posture is going to help you also later on in life when age tries to take good form from ya.

[00:18:03] Avoid slouching and letting your shoulders round forward. Engage your upper back muscles to keep your posture upright. Your core acts as if your BURP

[00:18:13] Your core acts as your body stabilizer. . Engage it throughout your ruck to support your lower back and maintain balance. Avoid over striding. Take natural steps and avoid extending your legs too far forward. Over striding is going to lead to an unnecessary stress on your knees and your hips.

[00:18:32] And by natural gait, I mean one that feels comfortable, which is a shorter stride. Focus on form of your foot falls, such that left isn't doing more work in your right than vice versa.

[00:18:45] Your body is your best guide to when it comes to rucking safely. Pay attention to signs of discomfort or fatigue. Pain in your shoulders, back, knees.

[00:18:55] These can indicate poor form or just too much weight. Take a break. Adjust your pack. Light your load if necessary. Rucking is a demanding activity and it's okay to take that break. Your gear plays a huge role in keeping you safe and comfortable during a ruck. well fitted shoes or boots with good arch support. Test them out on shorter rucks to ensure they're not going to cause blisters or discomfort. Dress for the weather.

[00:19:27] Before you ruck, focus on dynamic stretches that activate your legs, backs, and shoulders. This is going to prepare your muscles for that added load. Your post ruck stretches are going to help improve flexibility and reduce sore muscles. Pay attention to your calves, hamstrings, and lower back. Okay, coupons. We love coupons. Clip the coupons. Okay, if you're incorporating coupon weight, take some extra precautions for your safety. Begin light and increase gradually, like anything.

[00:20:01] Switch sides frequently. Carrying unleavened loads or overworking one side of your body, not ideal. Monitor that total load. Include your rucksack and your coupon weight. And ensure it's manageable and safe. The weight you carry is an essential part of the rucking experience, but it's not about rushing to increase it.

[00:20:21] Remember, start with a manageable load, track your progress, and explore options like coupon weight as you gain strength. Every pound you carry builds resilience. One step at a time.

[00:20:35] Thanks for tuning in to Just Ruck It. If today's episode inspired you to try new weights or helped you understand your options better, let me know. Reach out on social media, leave me a 5 star review, and keep rucking towards a stronger, more resilient you. Life is rucking wonderful when you challenge yourself wisely.