#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy

1. Avoid Future Regret

Listen to your inner voice about what you know you need to do, as prioritizing safety or delaying action often leads to regret later in life. Don’t let the desire for safety prevent you from pursuing what is right for your personal path.

2. Seek Help, Build Community

Recognize that asking for help is a strength, especially when struggling, and actively seek to be part of something bigger than yourself. Foster deep, lasting friendships through shared hard experiences, as social health is vital.

3. Cultivate Compassion & Kindness

Practice kindness and compassion in your interactions, as you never know what unseen struggles others are facing. This understanding can make you more empathetic and improve your relationships.

4. Embrace Life’s Hard Lessons

Actively push on life and engage with its challenges to learn what truly matters to you, what you will and won’t do, and why. These difficult experiences are crucial for personal growth and self-discovery.

5. Focus on Controllable Efforts

Set yourself up for optimal physical and mental response by dedicating effort to the variables you can control, rather than worrying about unknowable outcomes or external challenges. This approach maximizes your preparedness and reduces anxiety.

6. Prepare Thoroughly for Confidence

Prepare thoroughly for any endeavor to build confidence and avoid self-doubt, as cutting corners will lead to a ‘what if’ game that undermines performance when challenges arise. Show up ready, and trust the outcome.

7. Start Rucking Immediately

Begin rucking today with any backpack and household items (like bags of rice or water) cinched tight, rather than waiting to purchase specialized gear. This overcomes procrastination and allows you to immediately start being active.

8. Beginner Rucking Protocol

Start rucking with a modest weight (e.g., 20 lbs) for a couple of miles a few times a week, expecting initial shoulder soreness as muscles strengthen. Gradually increase weight or distance as you become more comfortable and fit.

9. Optimize Body for Rucking

Aim for a lean, strong physique rather than excessive bulk, as non-functional body weight increases the load carried with every step, making you slower and less efficient for rucking. You can never be too strong, but you can be too big.

10. Harden Feet for Rucking

Practice proper foot care by starting with thin socks and immediately addressing any hotspots by wringing out or changing socks. This prevents blisters and promotes calluses, which are crucial for long-distance rucking performance.

11. Choose Rucksack Over Vest

Opt for a rucksack instead of a weight vest for rucking to promote better posture and breathing, as weight vests can lead to a hunched posture and restrict deep breaths. A rucksack can help roll your shoulders back, maintaining solid posture.

12. Experiment with Ruck Straps

Adjust or experiment with chest straps and hip belts, prioritizing a stable, high, and tight load on your back, as personal preference and load weight dictate comfort and efficient blood flow. The goal is always stability to prevent injury.

13. Wear Supportive Rucking Footwear

Use supportive footwear with an appropriate heel drop (e.g., 8mm) for rucking, especially with heavier loads or on uneven terrain, to prevent injuries like shin splints and protect the Achilles. Avoid minimalist shoes for rucking, as they lack necessary support.

14. Maintain Good Rucking Form

Avoid leaning forward or excessive hip pivoting when rucking, focusing on mastering the movement with appropriate weight before increasing load or distance. This prevents injury and ensures proper muscle engagement, similar to mastering perfect pushups.

15. Prevent Rucking Injuries

Prevent rucking injuries by starting slowly, using modest weight (20-30 lbs), listening to your body, and reducing weight/distance if pain (like shin splints or Achilles pain) occurs. Avoid running with weight unless highly conditioned, opting for a shuffle to increase intensity safely.

16. Incorporate Hill Rucking

Include rucking up steep hills to boost VO2 max and ruck down steep hills slowly with weight to train eccentric strength. This is crucial for maintaining your body’s ‘brakes’ that naturally decline with age.

17. Vary Rucking Workouts

Adjust weight and speed (lighter/faster, heavier/slower, or moderate) in your rucking workouts to target different physiological systems and adapt to your comfort level. This flexibility allows for diverse and effective training.

18. Prepare a Disaster Go Bag

Assemble a ‘go bag’ containing essential medical supplies and weapons for preparedness in case of natural disasters or societal breakdowns. Recognize that such events can quickly lead to lawlessness and self-reliance is critical.

19. Ruck Instead of Roll When Traveling

Use a rucksack instead of roll bags when traveling, especially in airports or places with uneven terrain like cobblestone roads. This maintains hands-free movement, builds fitness, and enhances your overall travel experience.

20. Travel with Improvised Weights

If you can’t bring ruck plates, use alternative weights like rocks, wrapped dumbbells from hotel gyms, or a stuff sack with dirty clothes when traveling. This allows you to maintain your rucking routine even without specialized gear.

21. Train for Extreme Rucks

For extreme rucking events (e.g., 80K), train by rucking at least marathon distances, often with heavier weights (50-60 lbs) than the event itself, to maintain speed and build endurance. Gradually increase your mileage and load.

22. Define ‘Marginal Decade’ Goals

Set specific, quantifiable physical goals for your ‘marginal decade’ (e.g., rucking 3 miles with 20 lbs over uneven terrain) to provide clear targets for your current fitness and longevity efforts. This helps maintain motivation and purpose.