5 Essential Rucking Tips for Military Ruck Marching, Hiking, and Preventing Back Pain
Reject The Modern World Co.
Ruck marching, whether you're training for basic trainining, a sof selection or challenging hike, can be brutal on newbies or experienced persons just getting back into things or extending their distance. Technique is crucial to avoid injury and maximize performance, particularly when dealing with and avoiding back pain. Lets break down five essential tips for rucking that will help you stay comfortable, prevent blisters, and protect your back before hitting the trails or preparing for a military selection.
Tip 1: Identify Your Hot Spots
A common issue during ruck marching or long hikes is developing blisters. To avoid blisters, it's important to ruck enough before your event(s) to understand where blisters tend to form on your feet. Once you know your “hot spots,” you can add preventative or delaying measures.
One proven method is using moleskin on blister-prone areas. Keep moleskin handy in a ziplock or other waterproof bag. Before a march, apply the moleskin to those areas, eliminating the risk of painful blisters.
This is invaluable not only for military rucking but also for hikers aiming to prevent foot pain during extended treks. Proper foot care can make the difference between finishing strong and tapping out due to injury.
Tip 2: Properly Fit and Adjust Your Ruck
The way your rucksack fits on its frame is critical to both comfort and performance. You want the rucksack to sit high on the frame, positioned just above your shoulders. Many beginners make the mistake of allowing the ruck to ride low into the low arch of their back, which results in it bouncing off their lower back, leading to strain on the shoulders and lower back.
Ensure your ruck fits correctly and rides high, you'll reduce the strain on your body lower back, making longer distances more manageable.
Tip 3: Distribute Your Ruck Weight
Weight distribution within your rucksack will help avoid back pain. To reduce the strain on your spine and back muscles, place heavier items as high and close to your back as possible and soft items like a sleeping bag should go at the bottom.
Tip 4: Good Socks
Socks can make or break your pace or completion of a ruck/hike. There’s no one solution; some people prefer thin socks, while others prefer layering with two pairs or thick socks. Try different combinations of socks during training to see what works best for your feet.
Consider weather for your sock choice as well. If it is wet out and your feet are likely to get damp consider thicker socks and carrying multiple pairs to swap out on occasion. If the weather is hot and your feet sweat easily consider a thinner sock to help with breathability to keep the skin on your feet from getting soggy.
Tip 5: Don’t Overdo It
Consistency in moderation. When training for military rucking or hiking event, swap between a day on/ day off schedule. Rotate the intensity each "on" day with a "craw, walk, run" interval.
Example of a week schedule:
- Monday: Light weight, quarter distance
- Tuesday: Rest
- Wednesday: Medium weight, half distance
- Thursday: Rest
- Friday: Full weight, half or three quarters distance
- Saturday: Rest
- Sunday: Rest
You might of noticed we didn't include full distance, and for good reason. If you know of or ever competed in endurance sports, you know you rarely train the full distance in regards to long distance track and field like sports. This is to help prevent burnout and injury because it can be so taxing on the body. Not that you shouldn't ever do it, but keep it seldom. Lets say your ruck a quarter to three quarters each week, maybe every third week on your three quarter training day you do the full distance.
Before And After Care
Outside the obvious things like take good care of your feet and gear. Remeber to stay hydrated well before and event. Stretch regularly around joints involving your legs, hips and back. Expand and remove tension from your spine using a inversion table or hanging from a pull up bar. If you don't have access to a inversion table or pull up bar we recommend the Anyway Air Cushion wich you can inflate and take with you anywhere in modular pieces. The Anyway Air Cushion can be disassembled and put in your ruck on a per piece preference.
