any suggestions for adding weight so I can run with a ruck? I have a 50 pound dumbell but since it doesn't distribute properly, I don't see the benefit of running with it. I've added all my clothes I could fit into it, books, you name it. I'm not trying to do this for speed purposes, just want to add a lttle more challenge for my slow days.

Chin
"Life is hard. It's harder when you're stupid."

Running with a ruck is HIGHLY inadvisable. You start putting too much stress on your lower extremities and you're prone to injury. You do not want to be injured before you even get a chance at selection.

Just walk. I guarantee that many will agree with me on this.

As for adding a good weight that evenly distributes - try sand. Your ruck only needs to weigh somewhere around 25-30lbs.

I agree with sledgehammer...running with a ruck is not a good idea. As for weight, sand, water, weights, food/MREs, chains, etc. all work...you do want a bit of bulk to simulate the mechanics of the ruck-sack (i.e. a bulky ruck-sack pulls you "back" more and does not center the weight low and over the hips as much).

I would recommend working up from 30 - 40 lbs at a distance of 2 - 4 miles to start, to around 50 - 60 lbs at a distance of 5 - 7 miles at a fast pace...gradually increasing the distances you walk, up to around 10 miles of rucking...and look for hills...

Thanx for the advice, could't find sand so I used a jerry can filled with water. Question though, what's considered a fast pace for rucking? Thanx for the advice again.

Chin

I've heard that 15-20 minutes per mile is a good goal to shoot for. Leaning more towards 15 minutes though. Anyone agree or disagree?

Being in the US Army I tend to ruck, alot. So here's my take (read opinion).
1) Sledge and TE are right, stay away from running with a ruck. If you want to run with weight try using an X-vest (or similar).
2) My personal packing preference is the heaviest object go near the top of the rucksack, about between my shoulder blades; and bulkiest objects somewhere near the bottom of the ruck. For me that gives me the best load stability.
3)As for ruck times the Army Standard (not an inflammitory comment, just a tidbit of info.) is 15 min. miles (even for females). Try to aim for at least that WALKING. You'll find you work different muscles when you "step it out" with a ruck versus runnning with one (i.e. more shins, hams and gluts). Personally I think a fast pace for rucking is 11-13 min. miles.

Good luck, have fun and bare your sole.
JB

Here is what I do on my ruck "runs". I try to walk the fastest pace I can hold. I always walk the uphills because you will lose to much energy trying to jog/trot up them. I pick up my walk pace going downhill, but keeping a good form is a key so you don't hurt yourself--knees, back, feet etc. I will mix it up a bit on the straight parts. I might use the phone polls as guards- trot to one, walk to the next, trot to one, walk to the next. etc. 200-300ft trot then walk. It picks your time back up for anything you might have lost on a big hill.

I got this from a SF Soldier--good rucking advice when you are trying to figure out a pace and rest times:

"If you are trying to keep a 15 minute per mile pace going, every minute you sit puts you over 100 meters behind where you need to be. 10 minutes sitting means you have a klick to make up. If you do a consistent 14 minute/mile pace, you can break for about 4 minutes per hour, or 8 minutes every two hours. At a 13:00 per mile pace, I can take 8 minutes per hour, or 16 every two hours. Do not forget to allow for a safety margin in case a ruck strap fails, you break a shoelace, you get a hot spot, the road gets muddy, etc. As an example, on a 12 mile ruck, I like to go at a 13:00 pace and move out for 90 minutes, take a 10 minute break, and have a 14 minute cushion for the last 6 miles, just in case. Do the math. 12 miles in less than 180 minutes. Take one five minute break every hour to check feet. 165 minutes. Allow a little extra time cushion so you are not at 11 miles with 4 minutes to go because you had to take a nature break, say, 15 minutes. 150 minutes, divided by 12 miles, is 12:30 miles. 3:00:01 is as bad as 4:00:00 when 3:00:00 is the standard. "

Snoopy

I've got to agree with everyone else on ruck running; Don't do it. I've run with rucks for fun. In my younger days I tried to hold a 7:00 pace with a 40 lb ruck for 6 miles (I was at the OL-H after graduation, waiting for a medical waiver, and helping a buddy get ready for his 6 week PT Re-eval. I was just curious if I could pace him through a 6 mile run with the ruck on my back. Actually we ran about a 7:30 pace so I never did figure out if I could hold a 7:00 pace for 6 miles).
I have run with the 40 lb ruck a number of times and I can tell you that the extra weight of the ruck really pounds your lower extremities. Very few people can take that kind of pounding on a regular basis. I gave it up. Most of us are better off just stepping it out,lengthening our stride and finding a good pace.

If you have not developed all the correct energy and strength, muscle systems, DO NOT PERFORM ANY ACTIVITY, UNDER LOAD BEARING CONDITIONS!!!!
I do not have my athletes doing any load bearing exercises, until all strength, muscle and energy systems are trained properly!

Most military personnel 'run, before they can crawl or walk', when it comes to physical training. In the later years of military individual's career, he or she is wondering why he or she is suffering from injuries!

Here's my two cents on this subject, and then I'll shut my yapper. I trained for well over a year to go to selection, and most of my rucking was done at a trot- keeping between 10-12 minute/mile pace...BAD IDEA...when I got to selection, I had put so much stress on my knees that they ached the whole time; secondly, if you train stepping it out- you'll gain a lot more as far as pace and stamina. I was running between 10-15 miles with a 50# ruck, and on the first timed ruck I found myself at the back of the pack because I had trained to RUN and not to STEP IT OUT, so I had a very slow pace when NOT running. Moral of the story? Train at a quick pace, maybe trot a little just to get a feel for it- but not a lot. When you're in school and you need to run, you will, and at least your legs won't be all jacked up from training...out here...

Yet another agreement from me. The only time I have ever opened up and ran is for a solid 100 meters or so on this extremely steep hill. Other than that it's strictly a 50 lb. ruck *sand bags work well. you can find them at just about any home supply store ie. Lowe's.* Walking is the most important thing. Sounds like a broken record, but it's the truth, just lengthen your stride and lean forward a bit and you'll be good to go. I also would only recommend rucking once to twice a week if you're just starting out, with a light enough weight where it challenges you. Keep going at once or twice a week is the advice I've gotten because you don't want to hurt your knees too early.

The April issue of Military Fitness Magazine will have a long article on Ruck training. For now, do not run with your ruck!

Nate

quick question..i got some deployments coming up(security forces troop)and i want to start to put some ruck training in my Workouts..i got the sand (50 lbs)..should i just throw that in my ruck or should there be a certain way i need to pack this thing to get the proper training that i will need..thanks for any and all help

High and tight isn't just for hair cuts.. Pack your heaviest high and tight against your shoulders (where the radio pocket is). Try to secure it the best you can so it doesn't move around when you ruck.

good luck.

Try two sand bags of about 20-25 lbs each. Fill with sand or soil. Wrap in multiple layers of duct tape or 100 mile per hour tape (Military equivelent) to keep sand in and moisture out (to a degree). Center bags as high in ruck as possible, like the radio pouch. Cinch down all straps. Tape in place. Start rucking.
Start with one sand bag and go 2-5 miles one day per week. Work up to both sand bags and 5-10 miles one day per week. Not much point in going past 50lbs and 10 miles. Increase pace as able. Concentrate on long stride and arm swing that supports that stride.
Good luck.

I would advise you to make sure your core, muscularskeletal, and musclarneurological, anaerobic, and other systems are in order, before you begin a load bearing program.

NOTE TO MILITARY PERSONNEL PHYSICAL TRAINING NOVICES: crawl, WALK, RUN, WHEN PERFORMING PHYSICAL TRAINING!

Running with a ruck is fun. It adds a definite challenge to your regular Workouts. I feel odd seeing that I'm another one of the few PROMOTING HOW and actaully saying YES its good training. Just don't blow your chances at such an awesome shot at and awesome CAREER!!

If you pack a big blue empty water jug (spout cout off, filled with cloths & taped up) with a LVL 4 vest on top and/or a weight plate of your desire strap tight around waist (i.e. KIDNEY PAD) adn fairly snug around delt area (i.e. shoulder straps) lean in and fire'it up....

Glutes, hamms, quads, calves & shoulders can ache after a long ruck-run. Streching before and after is a good step...

"NOTE TO MILITARY PERSONNEL PHYSICAL TRAINING NOVICES: crawl, WALK, RUN, WHEN PERFORMING PHYSICAL TRAINING!"
This is the best advice. Test waters before you jump in, it'll be better for you and your body....

Dude, Kenneth said that he suggested "crawl, walk, run, ect." before PREFORMING ANY LOAD BEARING PROGRAM...Guyz like TE, sledgehammer, and Guard MC don't tell you not to run w/o a ruck just for the heck of it...there's PLENTY of logic...man, running w/ a ruck brings all kinds of destruction to your joints. You may not feel it now...but rest assure'd, you will...you will... <img src="/ubbthreads/images/graemlins/smirk.gif" alt="" />

It has been a goal of mine to do the Bataan Death March since I heard about it, and I have limited training time, and one idea I've come up with, that I will just throw out there, is doing a specific CrossFit workout, with load. I haven't tried it, yet, so obviously that diminishes the value of this comment, but I still hope it not without value. In any event, I WILL be trying it, and will likely have forgotten about this thread by the time I do.

The workout is some multiple of Run 400 meters/do 50 squats. The squats make the runs feel like you've run much further, and obviously you could just walk fast, rather than run, or alternate. Normally when I see it at CrossFit, it's 5 rounds. You could play with anything from, say 4, to 12. Good workout, less impactive stress on joints, short time requirement.

If anybody tries it and likes it, let me know.

I think I've got all the info I need as far as foot preparation--which seems to be one of the main potential problems--but anyone who's been there and has feedback, I'd be glad to hear from you. Some of you are likely doing it next month, I'd guess. It looks like just the thing to justify a good bottle of Scotch.

Running with a ruck is dumb for any other reason than getting from point A to point B fast because you happen to have one. It will do nothing for you in benefit that it wont hurt in the long run. Weight vests are an option, due to how the weight is distributed, but still not the best answer.