What to Wear to a GORUCK Event
- Shorts vs Pants: This, like many clothing questions, will come down to personal preference.
- Shoes vs Boots: Those in the boot camp will say that the added ankle support is needed when rucking, especially for high miles and over uneven terrain.
- Shirts.
- Jacket.
- Headlamp.
- Hats.
- Gloves.
- Ruck.
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Jason started the GORUCK Challenge as a way to field test his packs in a memorable and convincing way, but they became so popular that they took on a life of their own. The Challenge is a 9-13 hour team event in which a Special Forces veteran — called a Cadre — leads you on a 15-20 mile “guided tour” of your city.
Rucking everyday for long distances may lead to Over Training Syndrome (OTS). According to a study published by the Sports Health Journal, Overtraining symptoms for Aerobic exercises, including rucking, are: Fatigue. Depression.
This weight also creates a solid strength workout, loading your structure, and building strength and durability not only in your legs, but in the muscles that keep your spine erect, your abs, your pper and lower back, and your shoulders as well.
THE BOTTOM LINE. “In addition to a healthy, well-balanced diet, rucking is an ideal workout to do 1–3 times per week for weight loss,” says Georgeson. “Partner it with some full-body, military-style, boot camp workouts, and you'll get in great shape in no time.”
The Ruck March is a 12-mile foot march which must be completed in 3 hours or less, while carrying a 50-pound backpack.
“Your shoulders, traps, core, back, hips, glutes, legs and stabilizer muscles get stronger from rucking,” says Richards. “Rucking will primarily target type 1 muscle fibers, which require oxygen and high repetitions, versus a set of heavy squats which will target your type II muscle fibers."
For basic soldiering, maintain the frequency, but increase the distance and load. Highly dependent on your career field, rucking 8 miles each week with 35lbs is the minimum. Be able to cover this distance on the hardball in around two hours, and over terrain in about 2.5 hours without running.
Soldiers and Marines in Iraq and Afghanistan routinely carry between 60 and 100 pounds of gear including body armor, weapons and batteries.
When done correctly and safely, though, ruck running will add substantial benefit to your training without unnecessary costs to your body's recovery. If you've served in any military branch, especially in the infantry or other combat arms field, there is a good chance you have done at least one ruck run.
Start slowly and work your way up (both in speed and incline). As you go, analyze and adjust as necessary. I liked rucking on the treadmill when training for an event or outing. It forces you to keep a pace and the treadmill can give a variable hill workout.
Rucking Burns More CaloriesYou can burn your more Calories with your walk with a weighted backpack. Carrying a heavy backpack build muscle and make your body more energetic and robust, and you become ready to face more challenges in life.
Below is a summarized list of how you can ruck march faster:
- Preparation.
- Follow a Beginner's workout program (if you're new)
- Nutrition.
- Hydration.
- Break into your boots.
- Avoid Running.
- Dont Stop.
Soldiers have long carried heavy burdens into war, but today's soldiers carry an unprecedented amount of weight. For the last 3,000 years, dismounted soldiers carried 55 to 60 pounds on average. This has almost doubled in the last 200 years. Roman legionnaires carried almost 60 pounds.
With a treadmill you are forced to go at that pace and you may hyper extend a muscle trying to keep up with said pace. Also it is not good to ruck on a treadmill with boots, it will wear the treadmill down.
50 MILER PACE REQUIRED*
| 52 | Miles |
|---|
| 20 | Hours |
| 2.6 | Miles/Hour |
| 23 | Minute/Mile Pace |
Carrying around a heavy backpack (a significant percentage of your own bodyweight) increases the intensity of walking as an exercise. One study found that the calorie burn during weighted walking was essentially equivalent to running (and in some cases, it was actually higher).
