How To Start Rucking With Gear You Already Own

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I started with an old North Face backpack I had.

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I think it was a Jester is what it was called.

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And it was great. It was a great beginner backpack

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for me. And if you stick with it, here's what's

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out there in terms of purpose -built backpacks.

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Welcome to the Ruckers Edge Podcast, a show designed

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to help you develop your rucking routine, lose

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weight, and ultimately gain your strength and

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energy back. Whether you're an office worker

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with lower back pain, a reluctant exerciser,

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or a new parent trying to get back to your pre

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-kid's weight, this show is for you. I'm your

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host, Spencer. Thanks for tuning in. I'm glad

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you're here today because in this episode of

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the Ruckers Edge, we're breaking down how to

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start rucking today without buying a rucksack.

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You learn what gear you actually need, how to

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build your first ruck with things you already

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have at home, and the two biggest mistakes I

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made when starting out so you don't have to.

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The best thing about rucking is how easy and

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cheap it is to get started. The barrier to entry

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is so low it almost doesn't exist. You don't

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need a gym membership. You don't need fancy gear,

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although there's room for gear heads later. You

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probably already have what you need to start

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rucking. All you need is a backpack, heavy things

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found around the house, and shoes that have a

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good structure and provide adequate support.

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Now let's get into details here, starting with

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the backpack. Now some people call it a rucksack,

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some people call it a pack, backpack, doesn't

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matter, it's just anything that you strap onto

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your back, preferably with two straps that go

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around your shoulder. Pretty much any backpack

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will do. start with what works whatever you have

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around the house start there if you have multiple

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choose one that you don't mind getting dirty

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or wouldn't be upset with getting some wear and

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tear ideally it's a backpack that is sturdy and

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has padded shoulder straps a chest strap is great

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even better a hip belt if it doesn't have a hip

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belt don't let that stop you you're not really

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gonna need it starting out but As you begin adding

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more weight, it's definitely going to be handy.

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The straps help distribute the load evenly across

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your body. I started with an old North Face backpack

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I had. I think it was a Jester is what it was

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called. It was shoved in the back of the closet.

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I had to pull it back out, dust it off, because

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I hadn't used it in years. And it was great.

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It was a great beginner backpack for me. And

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if you stick with it, here's what's out there

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in terms of purpose -built backpacks. Rucksacks

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are available on the market, specific for rucking

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as an exercise. They include a pouch to slip

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in a weight plate, which are also specifically

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designed for rucking. Weight plates are flat,

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about the size of a laptop, and they have cutout

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handles on each end. They're various sizes, 10

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pounds to 45 pounds, and they slide in and out

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of the laptop compartment of the bag. or maybe

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where a hydration reservoir compartment is located

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in the backpack. The premier rucking backpack

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maker or manufacturer is Go Ruck. They're sort

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of the go -to rucking equipment brand in the

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rucking realm. I have some of their equipment.

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It is really excellent built. They're bombproof.

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I have a pair of their shoes, which I'll discuss

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a little bit later. They're flagship. Product

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is called the Rucker 4 .0. It's roughly $255

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I've never heard or read a negative review about

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the Rucker or any of their products for that

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fact, but I don't have one currently but I'll

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definitely upgrade to that eventually as everyone

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just raves about it Now that was backpack. So

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moving on to weight material. What do you need

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to put into your backpack? I mentioned weight

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plates earlier. Those are manufactured weights

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specific for putting into a backpack. GoRuck

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makes them Price -wise, let's just start out

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with the 20 pound estimate is $79 for a 20 pound

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weight plate But you don't need to start with

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weight plates. You don't need to buy them You

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can start rucking by throwing any weight you

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might have lying around the house nearly any

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heavy object is going to work for you. And it's

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kind of fun. This is a fun part because you get

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to get creative. I was thinking outside the box

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for sure. But a lot of the items I've seen people

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use in the past have been water bottles and jugs,

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which those are like dual purpose because you're

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going to need water halfway through your ruck.

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But just keep in mind, if you do drink your water,

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you are decreasing the amount of weight you are

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rucking with. So it might impact your workout.

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Other items I've seen people use include brick

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pavers. Books, dumbbells, bags of sand, bricks,

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and my personal favorite, broken cinder block.

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That's exactly how I started. I took my sledgehammer

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to a few cinder blocks in the backyard and weighed

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them out. I made tens and twenty pounders. Now

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keep in mind some of these materials will have

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rough or sharp edges that might scrape the inside

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of the backpack. The easy fix for this is to

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duct tape it. Wrap that sucker up. get all the

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corners, get all the sides, I get all the surfaces,

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actually all of mine, we're all taped up. The

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purpose -built rucksacks have slots for the weight

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plates, as I mentioned, and those slots are put

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there for a reason. They're designed to keep

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the weight as high and as close as possible to

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your back. You don't want it shifting around.

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So when you make your DIY rucksack, you want

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to get the weight as high and as tight. Meaning

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position it as close to your back as possible

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and as high as possible So you're gonna need

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to use materials to lift the weight up within

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the backpack and keep it closer to your body

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Some items you can use for this include towels

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yoga blocks bubble wrap To secure it down. You

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can wrap the outside of the backpack using paracord

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bungee cords duct tape or zip ties The pack I

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use has two straps in the sides that secure the

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load pretty well, so I just cinch it down and

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it keeps everything compact. And since we're

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talking about weight, you're probably wondering,

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how much should I be carrying for my first couple

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of rocks? There's a lot to unpack here, and we'll

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talk about this in more detail in future episodes.

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But I'll just quickly tell you, the recommended

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starting weight is 10 % of your body weight,

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or some people recommend 20 pounds. And you're

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going to target a pace of 20 minutes a mile.

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But if you're like me and have issues with joint

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pains or any other conditions that will likely

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flare up during a new physical activity, I mentioned

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all this in the first episode about the struggles

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I've had with conditions with my ankle. So I

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started with 10 pounds at a pace that felt good

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for me. So I recommend that to anyone starting

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out. If you've not worked out recently, or if

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you used to be in shape and it's been a while,

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you're just getting back into it. I recommend

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starting slow. You don't want to risk injury.

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You don't want to get injured and set yourself

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back even further. In fact, I started off even

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slower than that, which I'm going to talk about

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in next week's episode. I didn't even put weight

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in the pack before I started rocking. I was just,

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I just started walking, developed that habit

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first. OK, so that was everything about weight

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plates. Moving on to shoes, the last piece of

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equipment that you'll need when you start rucking.

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To me, this is the most important one to get

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right, again, ankle issues. And because of those

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issues, I spend more than the average person

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on shoes. Later in this episode, I'll tell you

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about the mistake I made that I don't want you

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to make. Almost any stable walking or trail shoe

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or boot with a decent grip is a great place to

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start. but you might want to consider hiking

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boots that provide good structure and grip. If

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you're just starting out from a period of limited

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physical activity, the muscles around your ankles

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might not be very strong yet. A lace boot will

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likely provide you with enough support and give

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you confidence during your rock. Ultimately though,

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you do you. If you can rock comfortably in shoes,

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go with the shoe. If you need more stability,

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Go with your boot. If there's one place you want

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to invest sooner rather than later, though, it's

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your shoes. I use the Go Ruck McCalls. They're

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about one hundred and fifty dollars, but the

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McCalls are shoes specific for rocking. They

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have a they have a boot sole and a sneaker top

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in Louisiana. It just gets way too hot to wear

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boots, in my opinion. My feet get too hot, but

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these are lightweight. They're an excellent build

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and my buddy Mark recommended them to me after

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he had been using them for several years and

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they're still holding up for him. I gave them

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a shot and was super impressed. I see myself

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wearing these suckers for at least, you know,

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600, 700 miles. Goruck also sells boots. They're

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the Mach -V2s, I believe they're called. Don't

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have any experience with them, but if they're

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anything like the McCalls that they make, I'm

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sure that they're great as well. Okay, so if

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you're adding up the cost of these Items that

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you could purchase to start rucking you came

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up with four hundred and eighty four dollars

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Which is still cheaper than what I spent for

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other lower impact workouts I tried and ended

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up quitting because I just didn't enjoy them

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or I didn't like the workout They provided for

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my body and I tried swimming and ellipticals

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at a gym. I had a membership for six months It

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cost me five hundred and ten bucks. I bought

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a bike. I was biking for a while that was I think

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it's six hundred bucks and then I Started rowing

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and I bought a concept to rower used off of a

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Facebook marketplace, which set me back 800 bucks

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So 800 bucks first is 484 bucks. That's a that's

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a significant difference Okay, I want to take

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a quick break before telling you about the two

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biggest mistakes I made when starting out to

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say once again, thank you so much for listening

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to this brand new podcast. If you found this

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episode helpful or interesting, please click

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the follow button in the podcast player so you're

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notified of new episodes. Also, if you know someone

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thinking about starting rucking or would benefit

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from rucking, please share this episode with

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them. It might just give them the motivation

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to start or to keep pursuing their rucking goal.

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My goal for this podcast is to introduce rucking

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to people that would benefit from a lower impact

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endurance workout So following and sharing this

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podcast will help me out tremendously All right

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back to it So here are the two biggest mistakes

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I made when starting out I'm sharing because

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I want you to learn from my failures and shocker

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They're both shoe related Number one, I first

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started rucking wearing my brand new expensive

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Hoka Clifton shoes. If you aren't familiar with

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Hoka's, man you need to get them in your life.

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They are the most comfortable shoes I've ever

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worn. I wear them pretty much as an everyday

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shoe. But after only about a dozen rucks, I noticed

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the cushioning began to compress at a much faster

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rate than the previous pair of Hoka's I had.

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The only difference between the previous pair

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of shoes and how I wore those compared with the

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newer shoes I just bought and started rocking

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with was that I was rocking with them and they

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were getting a lot of compression, a lot of weight

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added to them. And also thinking about it a little

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more, the high stack on the Hokas, the high cushioned

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tennis shoes reduces the ground feel, I guess

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you could say it, and it increases instability

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when you throw weight on your back. So you kind

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of feel a little top heavy. For these reasons,

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I don't recommend using the ultra cushion shoes

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like Hocus. Wear them for almost anything else,

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but not for rucking. All right, mistake number

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two. I decided I didn't want to damage the new

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Hocus any further, so I just broke out the old

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Hocus. Bad idea. It led to a flare up in my right

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ankle. I was out for two weeks. It set me back

00:12:07.179 --> 00:12:09.559
in my training program, and I was nursing my

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ankle so I can get back out there. And in the

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meantime, I wasn't available. Readily available

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for my daughter. She wants to run around and

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play and I told her I can't I have this flare

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up It's it's killing me I really wish I could

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but I couldn't the pain was just so bad. So the

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shoe should definitely be dedicated for Certain

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activities you have work boots for work flip

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-flops for the beach Recovery slides, which I'll

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tell you all about in an upcoming episode, so

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stay tuned. I wear them for recovering after

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runs, and these things absolutely blew my mind

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when I started wearing them. But each activity

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uses your muscles in varying degrees in different

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ways. The shoes then mold to your foot during

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that activity. This is why runners use dedicated

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shoes for running, and they put about 300, 600

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miles in them, and then they chuck them. The

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same goes for rucking. A study from 2014 concluded

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that when we ruck our steps are wider, therefore

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our feet strike differently than they do when

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we're just walking. You may not want to wear

00:13:13.070 --> 00:13:16.090
a crazy old pair of shoes because they could

00:13:16.090 --> 00:13:19.769
be past their intended mileage or they were molded

00:13:19.769 --> 00:13:21.730
to your foot while you were doing a different

00:13:21.730 --> 00:13:24.830
activity like just walking or perhaps running.

00:13:25.720 --> 00:13:28.320
the shape that they're in, that they've molted

00:13:28.320 --> 00:13:32.259
to, could lead an injury with a repetitive motion

00:13:32.259 --> 00:13:35.019
your foot takes while rucking for several miles.

00:13:35.620 --> 00:13:38.059
So if you have a pair of shoes that are fairly

00:13:38.059 --> 00:13:41.200
new and in good condition, consider making them

00:13:41.200 --> 00:13:44.980
your dedicated rucking shoes, or I would again

00:13:44.980 --> 00:13:47.519
recommend getting the Go Ruck McCalls. They're

00:13:47.519 --> 00:13:49.980
the real deal. I'll put a link in the podcast

00:13:49.980 --> 00:13:52.059
notes to the McCalls if you're interested in

00:13:52.059 --> 00:13:53.899
learning more about them. In fact, I'll put a

00:13:53.899 --> 00:13:55.980
link in the description for all the gear I told

00:13:55.980 --> 00:13:58.480
you about from today's podcast if you want to

00:13:58.480 --> 00:14:02.120
go and read more about them. OK, so to recap,

00:14:02.500 --> 00:14:04.279
the equipment you need to start rucking today

00:14:04.279 --> 00:14:06.879
include a sturdy backpack with padded straps

00:14:06.879 --> 00:14:10.259
and ideally the chest and hip straps, some sort

00:14:10.259 --> 00:14:13.139
of weight to put in the pack. Any heavy object

00:14:13.139 --> 00:14:15.879
you have lying around the house will do. Just

00:14:15.879 --> 00:14:18.480
get it as close to your back and as high up as

00:14:18.480 --> 00:14:22.159
possible. and almost any stable walking or trail

00:14:22.159 --> 00:14:25.299
shoe or boot with decent grip. Okay, now that

00:14:25.299 --> 00:14:27.720
we know what equipment we need to start rucking,

00:14:27.860 --> 00:14:29.639
in the next episode we'll discuss your first

00:14:29.639 --> 00:14:33.279
ruck, how to physically prepare and what to expect.

00:14:34.539 --> 00:14:36.340
In the meantime, if you haven't already, please

00:14:36.340 --> 00:14:39.539
follow the show and share this episode with a

00:14:39.539 --> 00:14:41.440
friend that might find it helpful or interesting.

00:14:42.009 --> 00:14:43.889
Links to all the studies and products mentioned

00:14:43.889 --> 00:14:46.169
in this episode are provided in the show notes.

00:14:46.629 --> 00:14:48.350
Once again, my name is Spencer and thank you

00:14:48.350 --> 00:14:50.669
so much for listening to this episode of The

00:14:50.669 --> 00:14:51.210
Wrecker's Edge.