Six months ago, I decided to run my first ultra-marathon. Previously, I had begged friends to cycle alongside me so I wouldn’t need to carry even a handheld water bottle on my long runs. When I stuffed my hydration pack full of gear for 4 to 5 hours of running, I was surprised by how heavy it was. The first mile was painfully slow, and the next day my core hurt so bad I thought I had seriously injured myself. A good estimate of my pack’s weight would be 8 to 10 lbs.
If you are smarter than me, you might start smaller. Rucking differs from wearing a hydration vest–it’s heavier, and the weight is unevenly distributed across your body. But, you’ll end up in the same sore situation without better preparation. The treadmill is the perfect way to baby-step your way to longer distances and heavier weights.
What Is Rucking?
It’s not just the perfect word for endless puns and jokes. Rucking is walking or hiking with weight strapped to your back in a backpack or specialty plate carrier. It’s backpacking if you replaced all of your gear with rocks. It’s a way to relive the good old days when you had to carry six textbooks home from school. Silliness aside, it has a ton of benefits.
In an age where most of us spend a significant amount of time hunched over phones and computers, we could use some unwinding. Rucking trains your core and shoulders. Keeping good posture is crucial for an effective rucking workout. It builds muscle and endurance. Weight-bearing activities, like rucking, can improve bone density, but you want to start light and work your way up to a heavier weight.
Why Use a Treadmill for Rucking?
- It’s great for beginners. Rucking on a treadmill lets you pump the brakes on your workout and unload that weight if your form starts slipping.
- Control over the incline. If you are training for a hike or a trail run, a treadmill may be a more accessible way to replicate the incline grades you’ll meet on your route.
- You can drop weight as needed. The treadmill makes it easier to swap out weight plates and lighten your load. You can even do weighted and unweighted intervals.
- Add even more dread to the “dreadmill.” If your usual treadmill routine is feeling boring or you can’t make time for leg day, try rucking.
How Much Weight Should I Use?
Start with a lighter weight (around 10% of your body weight) if you are new to rucking. You can gradually increase the amount of weight as you get stronger. 20-30% of your body weight is a challenging goal to work toward.
Example: If you weigh 200 lbs and are new to rucking, you will start with approximately 20 lbs and gradually progress to 60 lbs as lighter weights become easy.
Sample Treadmill Rucking Workouts
There is no wrong way to do it if you keep proper form, get your heart rate up, and feel your muscles burning (particularly the calves, hamstrings, and glutes).
Workout #1
- Warm-up: Start by walking on the treadmill at a comfortable pace for 5 to 10 minutes.
- Ruck: Increase the treadmill’s speed to a moderate pace and begin walking with your backpack. Increase your incline by 1% every 1 to 3 minutes until you’ve reached a difficult but maintainable level (5% to 8%). Continue to ruck for 20-30 minutes total.
- Cool-down: Decrease the treadmill’s speed and walk for 5 minutes to cool down.
Workout #2
- Keep the same warm-up and cool-down structure.
- Ruck: Start rucking at a higher incline (up to 10% if tolerated) and gradually reduce it over time.
Treadmill Rucking Tips:
- Ensure your backpack is secure and does not fall off.
- Be aware of your surroundings and don’t ruck too close to the edge of the treadmill.
- Listen to your body. If you start feeling pain, stop and rest.
- A comfortable fit is critical. The backpack should not be too tight or too loose.
- Padded shoulder straps will help distribute the weight evenly and make your pack more comfortable.
- A waist belt can also help distribute the weight and take the strain off your shoulders.
- Choose a backpack with different compartments,
- Place the weight as close (and low) to your body to reduce strain and promote core muscle use.
Ruck On
Rucking is a great way to mix up your gym or home treadmill workouts and get in shape. Be sure to start slowly and gradually increase the amount of weight as you get stronger. Have fun, stay safe, and happy rucking!
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