How to Ruck a 5K

Intro 

“Welcome back to Just Ruck It. I’m your host, Lindsay —. A few weeks ago, I was doom scrolling on the couch when an ad for a local 5K popped up. Now, normally, running isn’t my thing, who am I kidding, I just don’t run, ever… but I saw it benefitted the Veterans Outreach Center here in Rochester, and in that moment, I decided to sign up.

But I just told you I don’t run so why would I bother signing up? Well, I wasn’t going to run it. I was going to ruck it. Why? Because I needed a win. Just a few weeks earlier, I’d bonked out of the Mammoth March in Letchworth at mile 13, and that disappointment was still sitting heavy. I wanted to prove to myself that I could finish strong.

So, I dusted off my GoRuck, dropped the weight down to 20 pounds to respect a sore hip, and lined up at the starting line. What happened next reminded me why rucking isn’t just about fitness — it’s about community, resilience, and carrying more than just weight on your back.”

Grab audio of the start of the race, Pledge into what I’m carrying

Segment 1 — Can You Ruck a 5K? (Rules & Etiquette) 

“You might be wondering — can you even ruck a 5K? Most races don’t advertise it, and you almost never see it on the sign-up page. The truth is, as long as the rules don’t specifically forbid carrying extra weight, you can absolutely bring your ruck.

But there’s a little etiquette involved. First, always check the race website. If you don’t see anything about rucking, it’s a good idea to email the race director just to confirm. Nine times out of ten, they’ll say: ‘Sure, as long as you don’t get in the way of the runners.’

That’s the key. Start near the back or off to the side so runners can pass easily. Keep your ruck tight and secure — no swinging straps, no loose gear clanking around. Think of it this way: you’re representing rucking in that community, and the last thing you want is to make it harder for other racers.

And if you’re carrying a flag? Even more important to be mindful of spacing. Paul, from the Rochester Ruck Club, carried the flag for this whole event — and watching veterans along the course salute Old Glory was powerful. But he also made sure that pole was steady, and never in the way of someone else’s race. That’s respect — both for the flag, and for everyone out there running or walking beside you.

So yes, you can ruck a 5K. Just do it with the same intention you’d bring to a workout: solid form, steady pace, and respect for those around you.”

Segment 2 — Gear & Weight Strategy (8:00–12:00)

“One of the first decisions you have to make when opting to ruck is: how much weight should I carry?

For me, the Mammoth March was still fresh — my leg had cramped hard, and I didn’t want to risk pushing it. My challenge ruck now days is up to 45 pounds, but this time I dropped to 20. That lighter load was challenging for the injury I was still nursing without risking another DNF.

That’s lesson number one: scale the weight to your condition. If you’re new, 20-30 pounds is plenty. If you’re coming off an injury, don’t be afraid to back it down. You can always build back up.

As for gear — keep it simple. I had my GoRuck, a 15 pound plate, 2L of water, and a swag bag with goodies I pick up from vendors at the race start, and I actually turned back for a hat, which turned out to be the right call once the sun came out.

The course itself was out-and-back, which means every uphill was balanced by a downhill — but that doesn’t mean it was flat. Rolling terrain plus weight means you’ll feel it. I made sure I had on my toe socks and trail runners with my cushy inserts this time since this race was all on a road.

The right setup can be the difference between enjoying the race and grinding through pain. Keep your weight high and tight on your back, have your hydration at the ready and make sure your feet are comfortable and happy.

That way, you can focus less on fussing with your gear and more on the reason you signed up — whether that’s redemption, like me, or working on a new PR.”
 
 ---Audio of the start of the race

Segment 3 — On-Course Story (12:00–20:00)

“There was no starting gun — just a quiet shuffle as the pack eased forward. I checked my straps, felt the weight settle in, and we were off.

Right away I linked up with Paul from the Rochester Ruck Club, proudly carrying the flag. Every time we passed a veteran, they either saluted or called out a thank you, you could see the pride in their faces. It reminded me that today wasn’t just my redeption and goals — it was about honoring those that sacrificed everything for the freedom to be where we are today.

Before long, we picked up some playful company. A group of kids turned the race into a game of leapfrog, sprinting ahead giggling, slowing down, and then zooming past us again. It was impossible not to smile — their energy made the weight on my back feel lighter.

Cheer sections popped up too, mostly other ruck club members. They weren’t just rooting for us, they were encouraging the entire field. From parents pushing strollers to seasoned veterans just grateful to still be moving — everyone got a cheer. And honestly? Some of those veterans crossed the line humbly faster than us. 

Pace-wise, I hovered around ten minutes per kilometer. Not blazing, but steady. I enjoyed my conversations with Paul. We swapped stories about past events, laughed at the dogs trotting alongside, and talked about how rucking has changed our lives as we counted off each kilometer.

At the halfway point, a volunteer yelled out, [insert clip: “Water ahead — you’re almost halfway!”]. I grabbed a drink, caught the sun hitting the flag just right, and realized I was smiling. A couple weeks earlier I was hobbling out of Letchworth with a DNF. But the body heals and today would help the mind heal too.

Segment 4 — Why Ruck, Not Run (20:00–24:00)

“One of my favorite moments from this race was when a fellow rucker said, ‘I hate running, but I can do this.’ And that was the point signing up, to ruck a 5k and work just as hard as those running, all be it not as fast.

Someone else put it even better: ‘It’s cardio for people who think running sucks.’ And he’s right. You get the endurance, the sweat, the community — but you don’t have to force yourself into a stride that your joints can’t handle. You get to move at a weighted pace that still taxes the heart and lungs.

Out on the course, nobody cared about our splits. Sure, my watched called them out — ten minutes, four seconds per K here, ten-eighteen there — but that was more curiosity than competition. What mattered was that we were moving, shoulder to shoulder, flag in the air, still carrying.

One of the guys joked, ‘Old age and treachery will always triumph over youth and speed.’ We laughed, because that’s the spirit of rucking. It’s not about being the fastest. It’s about staying in the fight, whatever age or condition you’re in, and finishing what you start.

For me, the choice to ruck was about redemption. Rucking gave me a lane where I could push hard enough to feel it — but not so hard that I risked another DNF.

So when people ask me, ‘Why not just run?’ My answer is simple: because rucking lets me keep showing up. It’s sustainable. It’s challenging in a different way. And it opens the door for anyone — whether you’re carrying 20 pounds, 45, or just the weight of wanting to try.”

Segment 5 — Finish Line + Debrief (24:00–28:00)

“The last half mile always feels longer than it is. Legs were heavy, hands puffed up like sausages, and I kept telling myself: Just keep rucking, just keep rucking like Dory from Finding Nemo.

Then the course hugged her last turn and I saw the finish ahead. The cheer section picked up all clapping and calling competitors in. [insert clip: ‘Good work, you’re on the home stretch!’ → fade into crowd cheer bed]

That final push wasn’t about speed. It was about pride. Pride in carrying twenty pounds every kilometer. Pride in staying steady when my body was still aching. Pride in walking next to Paul’s flag and seeing veterans salute as we passed.

And then — we crossed. No big fanfare. Just the simple joy of knowing we’d done it. [insert clip: ‘Nice job… 50 minutes, spot on!’]

I needed that finish. I know what happened at Letchworth wasn’t a failure, but, I’d been carrying disappointment heavier than any ruck plate. This 5K wasn’t about time or records, just to finish something I started and still feeling good at the end. 

That little victory? It reset me. It reminded me why I show up, why I shoulder the weight, and why sometimes the smallest finish lines matter the most.”

Segment 6 — How to Try This Weekend (Actionable How-To) (28:00–32:00)

“If you’re listening to this and thinking, I could never do that, let me tell you — yes, you can. Here’s how to get started rucking your first 5K.

Step 1: Pick Your Event.
Find a local 5K that supports a cause you care about. Charity runs and walks are perfect. If the race rules don’t mention extra weight, you’re usually good to go — but if you’re unsure, email the race director.

Step 2: Choose Your Weight.
New to rucking? Start with 10–20 pounds. Experienced? Go heavy, but remember — carry a weigh that challenges you at the level of fitness you are that day. 

Step 3: Gear Up.
Make sure your weight is secure in your pack, your shoes are laced tight, and your hydration is easy to reach. And here’s the fun part, you’re carrying a pack so all the swag you can get at an event, just pile it into your pack when no one else can Muahahahaha

Step 4: Race Etiquette.
Line up toward the back or to the side so you don’t block runners. You’ll probably find your people, a “fast” pace for a rucker is a 15 min mile so ask around if anyone plans on keeping that pace and hang out with them.  For this race I managed a 16 min mile as the course was pretty crowded and I was still nursing an injury. 

Step 5: Mindset.
And while setting PRs is fun don’t forget that these are typically charity races. Have fun! Smile at the crowd, thank the volunteers, encourage others. You’ll be surprised how much lighter your ruck feels when you share the energy around you.

You’ve got this! pick a race, pack some weight, and show up. You don’t have to run to be part of the community. Rucking get out there!

Closing (32:00–35:00)

A huge thank you to the Veterans Outreach Center, the organizers of Pound the Ground, the Rochester Ruck Club, and every volunteer and cheer squad who made this event possible. And to the veterans — for your service, your strength, and for reminding us what carrying weight with pride really looks like.

If you decide to ruck your first 5K, I’d love to hear about it. Share your photos and stories with me on Instagram or Facebook @JustRuckingIt, or over on Substack at JustRuckIt.substack.com. I can’t wait to cheer you on.

Until next time — keep moving, keep shouldering the weight, and remember… Life is Rucking Wonderful. Because sometimes the smallest races bring the biggest wins.”