Start light: load, blisters, heat
Most rucking problems come from doing too much too soon. These rules come from military load-carriage research and from Rucksteady's own plan rules.
Load: add it in small steps and carry it well
| Rule | In short |
|---|---|
| Add weight in small steps | Ground forces rise in proportion to the load |
| One change at a time | Longer or heavier, never both in one week |
| Close and high on flat ground | Lowest energy cost when the load sits near your center of mass |
| Use the hip belt | Takes pressure off your shoulders |
Every kilogram adds stress to feet, shins and knees. Rucksteady's plans follow the one-change rule automatically. More in How to pack a ruck.
Feet: treat a hot spot the moment you feel it
Blisters are the most common march injury. Break boots in before long rucks, wear socks that fit, and treat a hot spot the moment you feel it — not at the finish.
Posture, steps and socks: Walking with weight.
Warning signs: stop and rest
Stop and rest when pain sits on one spot of a bone and grows from ruck to ruck, when an arm or hand goes numb (strap pressure on the nerves), or when your knee or back pain changes how you walk.
Heat: a pack traps it, so ruck early or late
A pack traps heat. In hot weather, ruck early or late, cut load or distance, and stop at the first sign of heat illness. Our Health & safety page lists the signs.
This article is general information, not medical advice.