Competative Rucking #7

[00:00:00] Lindsay: Welcome back to Just Ruck It. I'm your host, Lindsay, and I am so excited for today's episode because I just signed up for my very first competitive rucking event. Five mile ruck race to sponsor the YMCA of Greater Rochester for St. Patrick's Day. Whether you're already a rucking enthusiast, or curious how competitions add a whole new level of challenge, this episode is for you.

[00:00:26] I'm going to dive into everything you need to know to crush your first race day. From the mental prep and physical training, to what to pack, base weights, and how to pace yourself. Let's ruck into it.

[00:00:41] Think of competitive rucking, like running a 5k, but without the running and with a rucksack. It's not just about a workout. It's about setting a goal, testing your limits, and feeling that rush of accomplishment when you cross the finish line. Signing up for a race gives you a tangible target to work towards.

[00:01:01] Something to circle on that calendar and say, that is what I'm training for. It's a powerful motivator to keep you consistent and focused. There is also a competitive thrill. Whether you're racing to beat your personal best, or soaking up the energy of the event, there is something about being surrounded by other participants that pushes you harder than you ever would push yourself alone.

[00:01:28] Events have a way of bringing out your best effort. It's part adrenaline, it's part camaraderie, and it is all about the challenge. 

[00:01:38] So why even bother signing up for a race? Well, it's more than just a workout. It is a chance to see what you're made of, to push yourself in ways you didn't even think possible, and to connect with a community of people who love a good challenge just as much as you do. Oh yeah, and for the medal, and the shirt, and SHAWAG!

[00:01:58] The mental side of competitive rucking is where that real challenge begins. Sure, your legs are going to carry the weight, but it's your mind that keeps you moving forward when every step feels heavier than the last. Resilience is the name of the game and finding strategies to stay focused and motivated is the key.

[00:02:18] Breaking the race into smaller goals is going to make all the difference for you. Don't think of it as, oh my god, I've got five miles to go. I want you to focus on something closer. Maybe it's the next bend in the trail or a checkpoint, or maybe just making it to a certain tree that you see up ahead.

[00:02:37] You're going to celebrate those small victories and they're going to add up and keep that momentum going. It's also important to remember that this is your race. Don't let yourself get caught up in what the next person is doing. Maybe they're faster. Maybe they're slower. It doesn't matter. Focus on your pace, your goals, your progress.

[00:03:06] Comparison is going to steal the joy out of the experience. So stay on your journey. Celebrate the effort that you are putting in. You know, a little self bribery is probably not going to hurt either. Maybe plan for a reward at the end of the race. Maybe it's a post race meal, a long nap. Or in my case, a green colored beer to celebrate St.

[00:03:30] Patrick's Day. Knowing that there is something waiting for you at the finish line is going to help push you through the hard parts, too. And finally, lean into that energy of the community. Competitive events are special because of the camaraderie. You are surrounded by people who are out there pushing their limits just like you.

[00:03:52] If you're struggling, quick word of encouragement, or even matching the pace of somebody for just a little bit can make all the difference. And remember, someone might be looking to you for that same boost. Because we are all stronger together.

[00:04:09] I have got 6 weeks to prep for this 5 mile ruck with 20 pounds on my back. And if you're gearing up for something similar, let's break down a game plan that is going to get us ready. Start by building a strong base. This means get out there for regular rucks at a steady pace, even if you're starting without any weight or just a light load.

[00:04:33] The goal here is endurance. Get your body used to covering the distance comfortably. Once you've got that foundation, gradually add the weight until you're carrying the race day weight of 20 pounds. For women. It's actually 30 pounds for men, I believe. A five mile race, you're going to aim to set a pace of 15 to 16 minute miles per hour with your pack.

[00:04:56] It's not about sprinting. It's about maintaining a strong, steady rhythm. If your race route includes hills, and let's be honest, they all do. You're going to want to add a hilt into your training routine. Find some local inclines to practice powering up with your ruck.

[00:05:15] Hills are fantastic for building leg strength and endurance. They're going to make those flat stretches seem real easy on race day. Do not skip cross training. Strength workouts are a secret weapon for competitive rucking. Focus on your legs, your core, your back.

[00:05:36] These are the muscles that are going to carry you through those miles. Squats. Squats. Squats. Deadlifts, planks, great staples to incorporate into your routine. Even just a few sessions a week are going to make a huge difference in how efficiently you carry that weight. And here's a pro tip. This one is not negotiable.

[00:05:57] Do at least one full practice ruck with your race day weight and gear. Think of this as your dress rehearsal. It'll give you a chance to feel the load, make adjustments to your pack and your pacing, and work out any kinks that might hit before the big day. Plus, it'll build your confidence.

[00:06:19] You already know you can handle the distance and weight, which is half that battle anyway. With six weeks to go, the plan is simple. Start steady, build gradually, show up and be prepared. Training consistently and being intentional about how you prepare is not only going to get you to the starting line, but help you crush that finish.

[00:06:41] Race day is about preparation. And one of the most important things to nail down is your weight and your gear. Let's start with the basics. Most competitive rucking events have a minimum weight requirement. 5 mile race, it's often 20 pounds for women, 30 pounds for men.

[00:07:01] Make sure you check the rules for your specific event and weigh your ruck beforehand. Trust me, you do not want to be scrambling at the start line to hit the weight requirements. It is way easier to sort that out ahead of time. Because comfort and efficiency can make or break your race, your rucksack needs to be well fitted with a good padding and straps and a sturdy frame.

[00:07:26] Compression straps are a lifesaver for keeping everything stable so your weight isn't shifting as you move around.

[00:07:34] Don't overpack. Stick to the essentials.

[00:07:38] Hydration is not negotiable. So bring enough water, whether it's a hydration bladder or a bottle.

[00:07:45] Add in a snack or two for energy and many events even require items like ID or a first aid kit. Go with sturdy, broken in shoes or boots. That you know you can rely on.

[00:07:57] If you're not sure, race day is not the time to test them out. And don't skimp on socks. I am a big fan of merino or alpaca. They wick moisture, prevent hot spots, and keep your feet happy for the long haul. Oh, pack an extra . Pair, just in case. When it comes down to it, the goal is be prepared and not overloaded.

[00:08:22] Every ounce you add is more effort on the course, so be smart on what you carry. Race day is your chance to show off all the hard work you put in, so set yourself up for success having the gear that works with you, not against you. Race day is one of those things that can make or break your experience.

[00:08:42] It's easy to let that adrenaline get the best of you when the race starts. You are pumped, the crowd is moving, and before you know it, you're flying through the gate. But here's the thing, you're gonna burn out. Start at a pace that you can sustain the entire race. For five, my five mile rock.

[00:09:02] I'm aiming for that sweet spot that 15, 16 minutes per mile, not a sprint. It's about consistency and strategy.

[00:09:12] One way to keep yourself in check is to use landmarks or your watch or an app as a pacing tool. Pick a tree, a sign, a bend in the course, focus on getting there with a steady rhythm. If you find yourself falling behind the pace, don't panic.

[00:09:29] Shorten and quicken your steps to get right back on track without exhausting yourself. And if you realize you're ahead of your schedule, resist that urge to go faster. Bank on that energy at the final stretch where it's really going to pay off. Hydration and fuel are critical for maintaining your pace.

[00:09:48] I recommend carrying both a regular and electrolyte water bottle. If the electrolytes are going to help replenish what you're losing through sweat and keep those energy levels steady, while the regular water is just perfect for quenching that thirst. Take small sips of each throughout the race rather than gulping too much at once.

[00:10:10] Even in a shorter race like 5 miles, this strategy is going to keep your body balanced and performing at its best. If the event runs more than an hour, having a quick snack that is easy to digest can work wonders.

[00:10:26] Think something light like a gel, piece of fruit, or my personal favorite, handful of peanut M& M's. Just enough to get your energy up without weighing you down. Racing isn't about the numbers or speed, it's about strategy and staying ahead of your body's needs. Manage your energy wisely, stay aware of how you're feeling, and don't let the excitement of the race pull you out of rhythm.

[00:10:53] Let the excitement and the preparation begin. Whether you're rucking with me in person or joining virtually, I'll put a link in the show notes where you can sign up. This is your chance to push yourself and accomplish something incredible. Share your training progress with me on social media. I would love to cheer you on.

[00:11:16] When race day rolls around, preparation is everything. Pack your gear the night before so you're not scrambling in the morning. Get a solid night's rest and arrive early at check in and warm up. Double check your ruck weight before you start. No DQs here. It's easy to get caught up in what a person next to you is doing.

[00:11:37] Resist that urge to compare. Focus on your pace, your goals, your progress. It is as much about mental grit as it is physical endurance. Stay consistent, keep your head in the game, and enjoy that moment. Oh, and don't forget to take it all in. There is something magical about the energy of an event.

[00:12:01] The camaraderie, the shared challenge, those cheers as you approach the finish line. These are the moments that make all the hard work worth it. 

[00:12:12] Thank you for tuning in to Just Ruck It.

[00:12:15] If you're gearing up for your first competitive ruck, or have race day stories to share, reach out to me on social media. I would love to hear how it's going. And don't forget to leave a 5 star review. It helps others find the show. And remember, life is rucking wonderful, so sign up, show up, and ruck your heart out!