Do you Ruck?

[Anonymous]

Looking to take my walks to the next level so I'm going to try rucking. I'm postmenopausal, and am looking to increase my intensity plus improve my bone health. I'm already lifting 2-3 times a week and doing yoga/barre 2 days a week. I walk twice a week so thought this would be a great addition.

If you ruck do you use a weighted vest, a backpack with weights? how much weight are you using?

[Anonymous]

I used to do it a lot. I used a small hiking backpack that had straps for hips and chest, added a full 3L bladder of water and a 10 lb plate to begin, and then added more as it became easier. Go Ruck has a lot of bags and plates that fit in their bags you might check out.

[Anonymous]

Anonymous wrote:I used to do it a lot. I used a small hiking backpack that had straps for hips and chest, added a full 3L bladder of water and a 10 lb plate to begin, and then added more as it became easier. Go Ruck has a lot of bags and plates that fit in their bags you might check out.

Thank you! I think it's exactly what I'm needing

[Anonymous]

I just used a small backpack with some weighted sandbags

[Anonymous]

Sure do! Recommended by my PT. I’m post menopausal at 53 and just had a broken ankle.

I have two hand weights that I put in either side of my regular hiking backpack/5 lbs.

It’s quite a workout.

[Anonymous]

I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

[Anonymous]

My friends started a “rucking club.” Usually 8-12 of us on Sunday mornings. I use a 20# weight in a backpack with odds & ends, 3-4 miles. Not the most intense workout but the camaraderie & walking is excellent. Everyone in the group can kind of set their own intensity by increasing or lowering weight.

[Anonymous]

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

Not PP, but my DH started with 20 lb. Late 30s and in very good shape already (regularly cycling, running, weight lifting). He does it on his rest days, though.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

Not PP, but my DH started with 20 lb. Late 30s and in very good shape already (regularly cycling, running, weight lifting). He does it on his rest days, though.

Thanks PP. Okay so based your DH using 20lbs and being in his late 30's, 12lbs for me is probably a good place to start. I'm 57F, due to the topography of where I live my walks include many hills and stairs.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

Female, former military. They had us start with the ruck sack empty, then add a 5 lbs item, then more and more up to 30.

[Anonymous]

Anonymous wrote:

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

Sorry. Haven't been paying attention.

I am a guy. 6 foot, 200 lbs and recovering from a LOT of surgery right now. For rucking purposes, my shoulder is the impacted area.

I would suggest starting out with very low weights to get used to the sensation and then move upward. Doesn't take long. First 2 or 3 days, use 2 or 3 lbs. Then 5 for a couple days, then you are off to the races. Tends to prevent muscle pulls of those small muscles that we neglect to remember.

The more weight you can carry, the better. It wasn't that long ago that you were slinging 20 or 30 pounds of books and crap all day long. No need to limit yourself to 12 lbs. Eventually I'll be up to 100+ pounds again.

Good luck. It is a real fat burner .

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I do. I use a rucksack.

3 days a week I walk 10 miles with 20 pounds of lead on my back.

4 days a week I have 60 pounds on my back and 5 pounds on each ankle and each wrist. That's 6-10 miles depending upon how I feel that day.

Are you male or female? I'm asking only because I'm trying to gauge how much weight I should start with. I'm female, pretty fit already - was thinking I should start with 12lbs.

Sorry. Haven't been paying attention.

I am a guy. 6 foot, 200 lbs and recovering from a LOT of surgery right now. For rucking purposes, my shoulder is the impacted area.

I would suggest starting out with very low weights to get used to the sensation and then move upward. Doesn't take long. First 2 or 3 days, use 2 or 3 lbs. Then 5 for a couple days, then you are off to the races. Tends to prevent muscle pulls of those small muscles that we neglect to remember.

The more weight you can carry, the better. It wasn't that long ago that you were slinging 20 or 30 pounds of books and crap all day long. No need to limit yourself to 12 lbs. Eventually I'll be up to 100+ pounds again.

Good luck. It is a real fat burner .

Funny you should mention carrying books. I was just talking to DH about the days when I would literally run across the College Park campus from the student union building to the sociology building in under 5 mins while carrying 30lbs of books in my backpack. No wonder I could eat anything I wanted!

[Anonymous]

Do you approach distance as you might with running (e.g., slow increases of time)?

[Anonymous]

Anonymous wrote:Do you approach distance as you might with running (e.g., slow increases of time)?

OP here. I don't run, just long/strenuous walks (5 miles) with lots of hills and stairs, so not sure how to approach running. I got my 12lb vest a few days ago and have been wearing it around the house to get used to it. Will be trying it out in the real world tomorrow! Kinda nervous TBH.