Train

Check with a health professional before starting if you have any medical conditions. Wear supportive shoes, carry water, keep the load high and tight on your back, and stop if you feel pain, dizziness or chest discomfort. Progress load or distance — not both — by about 10% a week.

DEMO · New to rucking

Foundation

Load: 0–5 kg (or empty pack) · Time: 30–40 min

Scottburgh chapter

5 min easy walk warm-up; loosen ankles and hips
20–30 min steady walk on flat ground at conversational pace
2 × 10 bodyweight squats (to a chair if needed)
5 min cool-down walk and gentle calf/hip stretches

DEMO · Comfortable with 5 km

Build

Load: 5–10 kg, or lighter as needed · Time: 45–60 min

Scottburgh chapter

5 min warm-up walk
40 min ruck with 3 × 3 min brisk efforts; recover at easy pace between
3 rounds: 10 step-ups per leg, 20 s plank, 10 shoulder rolls; remove the pack for exercises
5 min cool-down and gentle stretches

DEMO · Regular rucker

Explore

Load: 10–15 kg only if already comfortable; choose lighter when needed · Time: 75–120 min

Scottburgh chapter

Plan a mixed-terrain route and share it with someone
10 min easy warm-up
60–100 min steady ruck including hills; take water and rest breaks as needed
Easy final 10 min, then gentle stretches