Rucking vs. Training (Do Both!)
There are many ways to up your game. Here’s a look at my personal “routine”. I’m not saying it’s perfect—just that it works for me.
Baseline Rucking I ruck every single day. Usually 45 lbs for 3 miles. At this point, I don’t even think of this as “fitness” or a “workout.” It’s just moving my a**, clearing my head, thinking about the day, or listening to a podcast.
Sandbag Training Every form of human movement benefits from resistance. Twice a week, I do a 30 to 45-minute workout using either a 40 or 60 lb Sandbag. Squats, presses, pulls—you name it. Keeping the weight manageable lets me focus entirely on form. Good form = lower risk of injury = staying in the game.
Ruck Training (The "Shuffle") If you have a major milestone on the horizon—like a 12-miler or a 26.2—you need to up your pace from time to time. Baseline rucking is great, but to crush goals, you have to get used to the shuffle.
How to Shuffle: Keep your feet low to the ground to minimize the impact on your knees, and just move them faster. It’s the Ruck Shuffle—or as my buddy Farren across the pond calls it, the Battle Shuffle.
This is a pace you should be able to hold almost forever. If you're just starting out, alternate between standard rucking and shuffling to build your tank.
The 3 Variables to Mix It Up
To keep making progress, you have three levers you can pull. If you get too comfortable with one, change the others:
Your Weight Your Pace Your Distance
Just like anything else in training, heavy and short feels completely different than long and light. Constantly shifting these variables is where the magic happens.
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