A physically demanding yet profoundly rewarding activity that has been embraced by military personnel, fitness enthusiasts, and adventure seekers alike. Ruck March Benefits marching are as diverse as they are impressive, from building strength and endurance to fostering mental resilience and camaraderie. But before you can dominate the ruck march scene, proper preparation is key for the success.

In this article, we will delve into the world of ruck marching – exploring its benefits, offering preparation tips, and ultimately equipping you with the tools to conquer any challenge that comes your way. So lace up those boots and get ready to embark on a journey towards ruck march domination!

Overview & Benefits Of Ruck March

Ruck marching is a challenging yet rewarding form of physical training that has gained popularity among military personnel and fitness enthusiasts alike. This activity involves walking or running with a weighted backpack known as a rucksack, typically used for carrying essential supplies during long marches in the military. Ruck marches not only offer a great cardio workout but also help improve strength, endurance, and mental toughness.

One of the key benefits of ruck marching lies in its ability to build functional strength by engaging multiple muscle groups simultaneously. The added weight on your back forces your body to work harder, leading to increased muscle development in the legs, core, and upper body. 

In any case, the ruck march is a great exercise for building strength and stamina, as well as mental resilience and discipline.

Some benefits of ruck marches (for both military servicemembers and civilians) are:

• Provide a challenging cardiovascular workout
• Improve overall physical performance
• Increases calorie burn
• Improve muscle power in older people and prevent sarcopenia
• Improves posture and balance
• Builds stamina and endurance
• Builds mental resilience and discipline
• Great as a community and social engagement

Decided to take the plunge and you’re all signed up for a rucking event near you? Then let’s go over the details regarding proper preparation!

How to Prepare for a Ruck March Benefits

There are a few steps for the preparation of Ruck March.

Non-ruck Training

Non-ruck training has gained popularity in recent years as a way to improve rugby performance without the physical toll of traditional rucking drills. This innovative approach focuses on improving agility, speed, and decision-making skills through dynamic movements and game-like scenarios.

 By incorporating exercises such as ladder drills, cone runs, and ball-handling simulations, players can develop their skills in a more targeted and efficient manner.

One key advantage of non-ruck training is its ability to cater to players of all levels, from beginners to elite athletes. It provides a versatile training method that can be customized based on individual needs and specific positions on the field. 

By incorporating mental components such as strategy development and quick decision-making under pressure, non-ruck training helps players enhance their overall rugby IQ and adaptability during games. Ultimately, this innovative approach not only improves physical abilities but also fosters a deeper understanding of the game itself.

Next, you should work on increasing the overall body strength, especially focusing on lower-body muscles. 

If you are into “the big 3” or powerlifting,, squats, and deadlifts will work magic for your ruck march prep. Deadlifts will work your lower body muscles, core, and back muscles. “The king of exercise” – the squat, will, besides your leg muscles, also work your abs.

If you have access to a leg press machine, it can be another great way to work the lower body muscles, especially the quads, hamstrings, and glutes. (If you want to know about leg press machine and it’s exercise click here)

Core strength is very important when rucking. You’re going to be carrying a lot of weight on your back. As such, your spine will want to bend i n less than ideal ways, opening yourself up to injury. A strong core will keep your spine aligned and stable and your back straight. Besides those mentioned, some of the best exercises for a strong core are:

1. plank
2. crunch
3. bird dog
4. mountain climber

Ruck Training

Ruck training involves carrying a weighted backpack while walking, hiking, or running. This added resistance not only increases the intensity of the workout but also mimics real-life situations where we may need to carry heavy loads.

One of the key benefits of ruck training is its versatility – it can be done anywhere, from the city streets to mountain trails. This makes it an accessible form of exercise for people of all fitness levels.

The United States Military Academy (USMA) advises to “foot march 3 miles with a 10-pound pack once a week at a 4-km (2.49 miles) -per-hour pace.” After becoming comfortable with this workout, the USMA advises that you should increase one of the three following variables:

1. distance
2. weight (load)
3. pace

Upon growing adept at the march with the increased variable, increase another one.

Rinse, repeat.

Gear

Gear is more than just equipment, it’s an essential part of any outdoor adventure. The right gear can make or break a trip, providing comfort, safety, and efficiency. From high-tech gadgets to tried-and-true essentials, choosing the right gear is crucial for a successful outdoor experience.

One key aspect of gear to consider is versatility. Investing in multi-functional gear can save space and weight while still meeting various needs on the trail. Additionally, prioritizing durability can ensure that your gear will last through countless adventures, standing up to the rigors of outdoor exploration.

Another important consideration is sustainability. Opting for eco-friendly gear made from recycled materials or produced using sustainable practices can lessen your environmental impact while enjoying the great outdoors. By choosing gear that aligns with your values, you can make a positive contribution to preserving nature for future generations to enjoy.

The equipment list for the Fighting Load looks like this:

• Army Combat Uniform (T-shirt, socks, boots, belt, patrol cap)
• Advanced combat helmet
• Field load carrier (FLC)
• Knee pads
• M4 (no magazine)
• 5.56 unit basic load (UBL; 210 rounds and 7 magazines)
• Advanced Target Pointer Illuminator Aiming Light
• M68 (Close Combat Optic)
• AN/PAS-13(V)1 (LWTS)
• AN/PVS-14 (MNVD) Includes helmet mount
• Soldier Plate Carrier System (SPCS)
• Small Arms Protective Inserts (front and back), Side Ballistic Insert
• 1 Quart canteens (2 each, with water)
• Meals ready to eat (MRE)
• M67 fragmentation grenades (2 each)
• Compass
• Bayonet w/scabbard
• Individual first aid kit

The total weight of the Fighting Load is roughly 68,9 lbs. 

If you’re a civilian embarking on a more “casual” ruck march, you will (likely!) not need to arm yourself. However, you should still put some thought into what you’re going to pack. The first thing, naturally, is your ruck. 

With form training, especially at the start of your rucking journey, you can start with what you have. But, for the actual ruck march, you will want to have a comfortable rucksack specifically designed to carry heavy loads. It should have a hip strap and shoulder mid-strap to secure the load and keep it near your body.

Next, consider what you’re putting in your ruck. The simplest option for most is to invest in some ruck plates which are specially designed for loading in a ruck.

Otherwise, you can use dumbbells (ideally, wrapped in a towel to reduce movement and bouncing around), sandbags, or even some of those hardcover books you’re never going to read! Of course, you can add practical items you’ll need on your march, such as a water bottle, extra pair of socks, etc.

It is essential to ensure that the load is centered and distributed evenly. Place heavier items on the bottom of your ruck and lighter items towards the top.

Finally, you will need good boots for rucking.

The boots should, of course, be comfortable and have good ankle support. Be sure to “break in” your boots well ahead of the event (don’t wear your boots for the first time during your ruck march event…you will regret it!) This means walking around in them for at least two weeks before the ruck march.

Regarding socks, you should wear two pairs. The inner pair should be thin and it serves as a layer of protection against sores and blisters. The second pair should be thicker, and you should wear them over the thin ones.

FAQ’s

Here are few important question asked.

Conclusion

Participating in ruck marches offers a wide range of physical and mental benefits for individuals of all fitness levels. The combination of cardiovascular exercise, strength training, and mental toughness development makes it a unique and effective form of physical activity. The sense of camaraderie and teamwork fostered during ruck marches can lead to increased motivation and accountability. Incorporating ruck marches into your fitness routine can have a positive impact on both your physical health and mental well-being. Take the first step towards reaping these benefits by joining a local ruck march event or organizing one with friends today!