Quick facts
- Starter load: Load your ruck with 5-8% bodyweight (use 5% if you’ve had foot/Achilles/back issues) to start.
- Session length: Ruck for 20-40 min at an easy, conversational pace.
- Weekly plan: Schedule 2 rucks + 1 walk, spaced 24-48 hours apart.
- Terrain: start on flat surfaces and keep your route simple.
- Progression rule: change one thing per week. First, add 5-10 minutes to your ruck, then incorporate gentle hills the next week, then increase your ruck weight again by 1-2% of your bodyweight.
Mini checklist
- Plan the week: Schedule two rucks (one slightly longer, one easy) and one relaxed walk.
- Ruck setup: Your ruck should ride high & close; straps should feel snug with no sway; keep heavy items against the back panel.
- Warm-up: The first 5 minutes should be truly easy. Settle your straps and breathe through your nose.
- Pace cue: Make sure you can talk in full sentences and shorten steps on any incline.
- Finish test: Feel like you could do more tomorrow.
- Record it in your PATHFINDER Log Notes: Time, distance, load, terrain, and how it felt
- Foot check: Feel and/or look for any rubbing. Fix it now (sock change, tape, lube) before it becomes a blister.
- If anything flares: hold next week or deload 20-30% before progressing.
Related answers
- Ruck Fit Test: when to add weight or distance
- Shoes & socks for rucking (no blisters)
- How should my ruck fit?
Check out PATHFINDER Life for Beginners
How long should my first rucks be?
Start with 20-30 minutes at a relaxed, conversational pace. If you finish feeling like you could have done more, add 5-10 minutes the next week.
How heavy should I start?
Begin with 5-8% of your bodyweight. If you’ve had foot, Achilles, knee, or low-back issues, use ~5% and add time before weight. For a personalized range, use the Ruck Weight & Pace Calculator.
How many days per week?
Plan two rucks and one easy walk. Space rucks 24-48 hours apart. Put your longer ruck on your freshest day, ideally after a rest day.
What pace should I use?
Use the talk test: you can speak in full sentences. On flat ground that’s often ~15-18 min/mile (9:20–11:10 min/km), but your breathing is the guide. However, some new ruckers may have times up to 21:00 min/mile, so remember - it's just a starting point. Improvement is in consistency.
Is rucking good for weight loss?
Yes! Rucking adds low-impact minutes that are easy to recover from. Work on how much time you're rucking first, keep your ruck weight modest, and pair training with simple nutrition habits. PATHFINDER offers Nutrition coaching, as well. See Rucking for Weight Loss.
Is rucking bad for knees or low back?
Usually not when you progress slowly and keep your gait normal. If pain changes your form, hold or deload 20-30% instead of progressing and address fit/footwear. See How should my ruck fit? and Shoes & socks for rucking.
Should I wear a hip belt?
Use a hip belt on long or hilly days to shift some load to your pelvis. Fit it over your hip bones (iliac crest), snug it down to stop amy ruck bounce, then keep the ruck high on your back and close to your body. Go belt-off on short, easy base work. More: Hip Belt or No Hip Belt?
How do I prevent blisters and hot spots?
Having a sock plan (liner + outer or one snug technical sock), lube and/or tape common rub points will be helpful if you're prone to hot spots or blisters. Change socks if they’re wet. See Hot Spots & Foot Care for New Ruckers.
Ruck vs weighted vest—what should I use?
Choose a ruck for walking volume, posture, and progressions. A weighted vest can be fine for short hills or stairs but tends to load joints more per minute. Breakdown: Ruck vs Weighted Vest.
What’s the max load I should carry?
For general fitness, cap at ~15% of bodyweight on flat ground and less on hills/trails. Event prep can go higher but only with a structured plan. Get a safe starting range in the Ruck Weight & Pace Calculator.