Rucking Gear

Rucking Gear: frequently asked questions

What is rucking?

Rucking is walking with a weighted pack. The name comes from military 'ruck marches', and it turns an ordinary walk into strength-and-conditioning work without the impact of running. You can ruck on pavements, canal towpaths or hill paths; what you need is a pack that holds the weight high and stable, comfortable footwear and a load you can carry upright for the whole route.

How much weight should I start rucking with?

Start lighter than you think. A common starting point is around 10% of your body weight, or a single 4.5–9 kg plate, on a familiar route of 30–60 minutes. Increase one thing at a time — distance, then pace, then load — and keep your posture tall. If your shoulders round forward or your stride shortens, the weight is too heavy for now.

Weighted vest or rucking backpack: which is better?

A rucking backpack or plate carrier keeps the load on your back and leaves room for water, a jacket and snacks, which suits longer walks. A weighted vest spreads the weight around your chest and back, moves less during jogging, step-ups or bodyweight exercises, and is quicker to put on. Many people use a vest for workouts and a ruck for walks.

Can I use a normal rucksack for rucking?

You can, but loose weights shift and dig in. If you use an everyday rucksack, wrap the weight so it can't move, pack it close to your back at shoulder-blade height and fill gaps with clothing. Dedicated ruck packs have a padded sleeve that holds a flat plate in place and straps built for a steady, heavy load.