GETTING STARTED
EQUIPMENT
Getting started doesn’t require specialised equipment and you simply need:
- Rucksack/Backpack: A durable and comfortable backpack to carry weight.
- Weight: 5 to 10 kg to start, using items like books, weight plates, dumbbells, sandbags, bricks, or water bottles.
- Clothing and Footwear: Wear moisture-wicking clothes and comfortable, durable running or hiking shoes.
- Hydration: Carry a water bottle or hydration bladder to stay hydrated.
Remember to start with lighter weights and shorter distances.
Download our FREE beginners program for more details.
Pre-Ruck Stretch Routine
If you can walk then the odds are you can start rucking without any specific warm up or cool down routine.
When we started, this is exactly what we did, we just dove in and that worked great, until it didn’t and we both picked up an injury.
This was partly due to using the wrong kit but mainly due to the lack of warm-up and recovery work.
Learning from our mistakes, we put together a quick 5-minute warm-up routine that you can do before (and after) your ruck to keep you injury free and moving forward.
Download our FREE beginners program for more details.
Recovery Stretch Routine
Rucking will get you fit and strong but to be truly functional you must also consider mobility. As we hit our 40s and spend most of our time at a desk our mobility becomes restricted.
Based on our experience we have put together this quick 15-minute mobility workout that builds on the warm up routine and will help keep you flexible and functional as you build your endurance and strength rucking.
Follow the recovery stretch routine in our beginners guide to stay strong and flexible so you can keep doing the things that you love.
Download our FREE beginners program for more details.
MINDSET
Before you walk even one step you should first clarify your reason for doing this, set some tough but achievable goals and get your mindset right.
Follow the simple exercise in our beginners guide to clearly articulate your goals and get your head in tune with your body.
Keeping track on progress towards your goal will help keep you motivated and show you just how far you have come in the 12 short weeks of the beginners program.
Article Link – How to Set Exercise Goals for Rucking
Download our FREE beginners program for more details.
PROGRAM
BEGINNERS PROGRAM
Download our free beginner’s program and start rucking today! The program works for all fitness levels – if you can walk, you can ruck. Get started today and in just 12 short weeks, you will build a fitter, stronger and happier you.