Ruck march

Brisk walking with a weighted backpack. The Swedish Armed Forces describe rucking as the most important thing to train before basic training, where around 24 kg is carried every day. Builds endurance in legs, back and feet in a way running does not.

How to do it

1. Pack a backpack with a load that sits firmly and high, close to the back. Start with 5–10 kg.
2. Tighten hip and chest straps so the load does not swing.
3. Walk briskly, 5–6 km/h, with upright posture and short, quick steps uphill.
4. Keep to the time or distance in the workout. Increase weight or distance, never both in the same week.
5. Stretch calves and hip flexors afterwards.

Tips

• Broken-in shoes or boots and thin socks without creases – blisters stop more marches than tired legs.
• Water, sand in bags or weight plates wrapped in a towel work as load.
• Lower back pain usually means the load sits too low or too far out.

Muscles

Primary: Quadriceps, Glutes (max), Calves (gastrocnemius)

Secondary: Hamstrings, Erector spinae, Traps, Calves (soleus)