A Beginner's Guide to Start Rucking (That Hardcore Ruckers Will Find Useful Too)

Introduction: What the Ruck Is Rucking?

Coach Stokes with Two8 Bands here to coach you up about something called "Rucking." Sounds wild, right? Maybe even a bit intimidating? I know I had visions of grueling military drills pop into my head when I was first introduced to the practice of Rucking. But relax – while its roots are in military training (think soldiers marching with heavy packs, building grit and endurance), rucking is fundamentally simple: it is walking with weight.

Imagine your favorite hike, but now you're carrying a loaded backpack – a rucksack. Slapping on some extra weight turns a regular walk into a real grinder, builds serious functional muscle. You don't need a hardcore drill sergeant. You just need a weighted pack or vest and the will to move.

Why Join the Rucking Revolution? More Than Just a Walk in the Park

So, why ditch the predictable treadmill session for hauling weight? Because the payoff is huge, hitting both body and mind. Forget just counting steps; rucking torches calories like nobody’s business. That added weight demands more from your muscles – legs, back, core, shoulders – sculpting strength and stability across your entire frame. Ever notice how soldiers stand tall? Carrying weight correctly actually improves your posture by strengthening those crucial support muscles.

But it's not just physical. Need to blow off steam? Getting outside, moving under loaded extra weight, feeling the rhythm of your steps – it’s a potent stress reliever. There’s a unique mental toughness forged when you push through discomfort, carrying that weight one step further than you thought you could. It builds resilience, that "dominate today" attitude we value. People everywhere are catching on – from busy parents squeezing in effective workouts to athletes cross-training for peak endurance. Rucking delivers.

Getting Started: Your Rucking Toolkit

Ready to give it a shot? You don't need a ton of specialized gear, but a few basics make a difference:

1. The Rucksack: Your trusty backpack is the star. Look for something sturdy with padded shoulder straps. A hip belt is a game-changer, helping distribute the load off your shoulders and onto your stronger hip structure.

2. The Weight: You can start lighter than you may think. Seriously. Grab some small weights if you have them, sandbags, dumbbells, even water bottles or bricks wrapped in a towel. The key is to secure it so it doesn't shift around annoyingly. I personally use ruck weights and add small sandbags when I want to crank it up a notch or two. Just be mindful to place heavier items closest to your spine and higher up in the pack.

3. Footwear: Comfort is king. Supportive hiking boots or trail runners are usually best, offering grip and cushioning for varied terrain.

4. Become an Official Rucker: As you can see, there are a bunch of options for how you “carry your weight,” but if you want some official sacks and weights designed for rucking, check out these absolute winners. 

• Rucksack Military Tactical Backpack

• Cast Iron Ruck Weight

Rucking Right: Form and Focus

Packing is step one; moving is step two. Stand tall – imagine a string pulling the crown of your head towards the sky. Keep your shoulders back (but relaxed, not pinched) and engage your core. Resist the urge to lean too far forward; a slight lean from the ankles on inclines is natural, but avoid hunching.

Start with shorter distances and manageable weight. Focus on consistent pacing and good form over speed or distance initially. 

Traditional Tools vs. Modern Movement: Weighted Vests & Two8 Bands

For years, the weighted vest was the go-to for many ruckers. Brands like GoRuck and 5.11 Tactical make durable vests that hold plates snugly against the torso. They offer great stability and distribute weight evenly. However, they can feel bulky, sometimes restrict movement, aren't always quick to adjust, and quality ones aren't cheap.

Now, let's talk about adding a different kind of challenge, one that enhances your movement without adding bulk: Two8 Bands. Think resistance bands are just for the gym? Think again. Integrating our bands into your ruck adds a dynamic layer of resistance and stability work that complements the weight in your pack. They're virtually weightless, easy to stash, and you can slip them on or off in seconds, making it quick and easy to ruck-it-up. I preference to warm-up my rucking with just the Two8 Band, then add the Rucksack when it is time to get to work. 

Level Up Your Ruck with Two8 Bands Modes:

• Athlete Mode (Thigh-to-Thigh): Feel those glutes and hamstrings fire up! Wearing the band here adds resistance to every stride, especially noticeable when you hit an incline. It transforms uphill sections into serious power-building opportunities.
  
  Check out Athlete Mode

• Superhero Mode (Elbow-to-Elbow, across sternum): This mode is fantastic for posture awareness and upper body engagement. It provides gentle resistance that encourages you to keep your shoulders back and chest open, fighting the forward slump that can happen under load.
  
  Check out Superhero Mode

• Striker Mode (Hand-to-Hand, behind back): Ready to challenge your core stability? Rucking on uneven terrain or adding dynamic movements while wearing the band in Striker Mode forces your core to work overtime to maintain balance and control.
  
  Check out Striker Mode

Imagine powering up a hill, feeling that extra burn from Athlete Mode, while Superhero Mode keeps your posture dialed in. Or navigating a tricky trail, your core locked in thanks to Striker Mode. Two8 Bands don't replace the weight; they enhance how your body works with the weight, making your ruck more effective and engaging. Less hassle, more targeted activation.

Check out the Two8 Bands here

The Wrap-Up: Embrace the Ruck, Move Better

Rucking is simple, wildly effective, and rewarding in so many ways. It builds strength, burns calories, clears your head, and shakes up normal fitness routines with a taste of outdoor adventure. Whether you stick with a traditional pack, explore weighted vests, or level up with the Two8 Band, the key is to start. A good friend of mine always says, “Start by starting.” Make the decision to give it and thank me later. 

Pack that bag, lace up those shoes, maybe grab a Two8 Band, and hit the trail. Stop waiting for tomorrow – dominate today. What the ruck are you waiting for?

FAQ: Quick Answers

1. What exactly is rucking?

Rucking is simply walking with purpose by adding weight to your backpack for a powerful strength and endurance workout.

2. What are the key benefits of rucking?

Dominate your fitness goals by rucking to torch calories, build full-body functional strength, improve posture, and forge mental toughness.

3. What basic gear is needed to start rucking?

Gear up for rucking with the essentials: a sturdy rucksack, manageable weight, and supportive footwear.

4. How should I properly pack and carry weight while rucking?

Pack weight high and close to your spine in the rucksack, then ruck tall with your core engaged to maintain optimal form.

5. How should a beginner approach rucking weight and distance?

New to rucking? Start smart with lighter weight and shorter distances, prioritizing perfect form before pushing limits.

6. What are weighted vests vs. rucksacks for rucking?

Weighted vests offer stable torso loading for rucking, while rucksacks provide more versatility for carrying gear and adjusting weight.

7. How do Two8 Bands enhance rucking?

Enhance your ruck without extra bulk using Two8 Bands to add dynamic resistance and stability challenges for better movement.

8. What's the main takeaway about rucking?

Embrace rucking as a simple, brutally effective way to build strength, boost endurance, and dominate your physical and mental fitness.