On this weekend extender (i.e. the Monday of Labor Day weekend), I am planning on taking a nice hike with my wife and dog. Sure, my legs are a little sore from rucking and working out 6-days last week. But I wouldn’t miss a chance to soak up a little more sun while spending quality time with my little family.

Plus…a good friend once told me a story about how his dad dragged him and his family to the ends of the earth at every chance he got. His dad’s consistent saying was, “Come on! We’re burning daylight here.” I, for one, do not plan on burning any more daylight than I have to. Plus…I’ll need something to burn off all the BBQ and baked goods.

Motivation

Five Benefits of Rucking with Friends or Family

As someone who loves to be outdoors and is married to a homebody, I often find myself hinting to my wife that we should take a hike, take the dog to the beach, have a picnic, go backpacking, ride our bikes, or any other myriad excuse to spend quality time outside…together.

It’s not that my wife doesn’t like to spend time outside. It’s just that her natural inclination – especially on weekends and shorter holidays – is to do chores around the house, bake bread (or amazing pretzels), read, etc. 

That being said, when my hints (and promises to help with the chores) work, more often than not we end up rucking and hiking together. And…during every ruck/hike, at some point, we both exclaim (in one way or another) what a great day/ruck/hike it is.

What we’ve learned is that as much as rucking is a fantastic way to boost your fitness, doing it with friends or family can enhance the experience even more. Not only does rucking together add a social element, but it also brings a variety of physical and mental benefits that can keep you motivated and engaged. Read more here…

Fitness & Health

One of the Best Exercises for Strength, Stability, and Longevity

I am often asked by friends and family what my workout routines look like and particularly what my favorite exercises are. The answer to the first question is simple: I generally try to perform resistance exercises 6-days a week, splitting up the days with pushing exercises on Mondays, Wednesdays, and Fridays, and pulling exercises on Tuesdays, Thursdays, and Saturdays. What’s more, to ensure working out is an easy habit to keep, I try to do no more than 4 exercises per session, which means my workouts tend to last 15-30 minutes max. Aside from those workouts, the rest of my exercise comes from rucking…with my dog, of course.

Now, the second question is a bit more difficult to answer. There are days I love to do weighted pushups and other days I find myself enjoying the rigor of weighted pullups. But, the one exercise that I always feel working (and often a little sore after doing) is the Bulgarian Split Squat.

The best way to learn how to do Bulgarian Split Squats safely and effectively is to watch this tutorial by Squat University.

The key, of course, is that you do NOT need to purchase a separate kettlebell or dumbbell to add weight to this amazing exercise. Instead, you can hold or even wear your weighted rucksack. Just make sure if you’re holding it in one hand, there’s enough clearance between the floor and the rucksack on the way down. And, if you’re wearing it (which is what I do), you’re not leaning forward, putting pressure on your lower spine.

Do these right, with or without weight, and you will absolutely feel them working.

Everyday Ruck

How Much Weight Should You Carry? A Guide for Beginners

As you know by now, rucking is an accessible and effective workout that combines walking or hiking with carrying weight in a backpack, offering both cardiovascular and strength-building benefits. However, one of the most common questions I get is, “How much weight should I carry?” Selecting the right weight is crucial to avoid injury and ensure a positive experience. Here’s a guide to help beginners choose the right amount of weight for their rucks. Read more here…

Gear & Equipment

The Best Shoes or Boots for Rucking

There are a LOT of discussions in online communities about whether and what shoes or boots are best for rucking. Now, while our aim is NOT to make the decision for you, our job over here, at Ruckr, is to provide you with enough good information that you can make an informed choice…and one that you’re ultimately happy with.

First and foremost, when choosing to purchase a shoe or boot to be used for rucking, it’s best to consider your ankle health. After all, the main difference between a shoe and a boot is ankle support. If you feel like you’re particularly prone to spraining, turning, or breaking an ankle, you’re best bet for rucking (or hiking, backpacking, etc.) is probably a boot. If, on the other hand, you’ve never really had any problems with your ankles and they, historically, have been pretty flexible, a shoe will probably suffice.

For instance, while I have very flexible ankles that seem to respond well to any terrain, my wife has turned, sprained, and/or broken both of her ankles at different times in her life. Therefore, when we purchased new footwear for a big backpacking trip, I purchased trail runners (Speedcross 6 Trail-Running Shoes) – basically running shoes with beefy treads and more support – and my wife purchased more traditional hiking boots (Lone Peak Hiker 2 Hiking Boots).

There’s something else to be said about beginners. If you don’t know how flexible, strong, or resilient your ankles are, you might be better served, and certainly more protected by purchasing boots rather than shoes. In this case, think about the boots as an insurance policy. Even if you don’t need the extra support, it might be helpful in the future.

But…here’s the rub: The idea that hiking boots always provide better ‘stability’ and ‘ankle support’ than shoes is largely a myth. To truly prevent ankle movement, you’d need a super stiff design, like ski boots, which would be very uncomfortable to walk in. Most boots are designed for flexibility rather than stiffening the ankle. True stability comes from the fit and support around the heel, which shoes can offer just as effectively as boots. Boots may feel more stable because they wrap around the ankle, offering psychological comfort and proprioceptive feedback—the sense of where your foot is in relation to your leg. Stability is also influenced by how low your foot sits on the ground—thinner soles are more stable, like walking barefoot. Additionally, the shape of the heel matters; a heel that flares outward like a pyramid provides a very stable base, similar to a pyramid.

That being said, the best advice is to go with what you are most comfortable and confident wearing…with weight on your back. If you wear sneakers most often and rarely have ankle issues, a nice pair of trail runners, like Speedcross Trail-Running Shoes or Lone Peaks, will take you far. These will be lightweight and will provide a lot of support while still being flexible and comfortable. Likewise, if you’ve historically worn hiking-style boots and feel like you will be comfortable and confident in them, purchase a nice pair of boots, like Salomon Elixir Mid GORE-TEX, Salomon X Ultra 4 Mid GTX, or Merrell Speed Solo Mid Waterproof hiking boots (mostly for urban rucks).

Of course, based on the comments above about the “myth of stability” of boots, if you want to get really technical, you could also purchase tactical boots made specifically for rucking, like the Garmont T8 Bifida or GORUCK MACV2. These boots are designed with maximum ankle support in mind and have very high, often stiff ankle cuffs. For anyone who’s been in the military, these will look very familiar.

A few more key points to consider when making this choice:

• When choosing a shoe or boot, consider the terrain you’ll be rucking on most often. Buying a heavily lugged hiking shoe or boot for rucking in urban areas, mostly on sidewalks, is not only unnecessary, but you’ll end up wearing out the soles much faster, and in some cases, your shoes or boots might become unsafe due to having so little sole left that they are prone to slipping when it’s wet.

• When trying on shoes and boots, consider bringing your rucksack with you. You’ll want to feel both the support of the shoe/boot but also how much the soles give when you step down on something. A really squishy sole might be comfortable for walking and running without extra weight. But, when you add weight that same squishy sole might give too much and end up leading to more ankle injuries.

• Try many options before making a decision…then do it again! As you might for any exciting, new endeavor, don’t just read the reviews then make the purchase, try on lots of different pairs of both shoes and boots before making a decision. And, just like any shoe, eventually, you’ll get to make the decision again.

In the end, the choice between shoes and boots for rucking comes down to your personal comfort, ankle health, and the terrain you plan to tackle. There’s no one-size-fits-all answer, but with the right information, you can make a decision that suits your needs. Remember, the best footwear is the one that keeps you comfortable, confident, and ready to ruck, whether you’re on a rugged trail or an urban sidewalk. So, take your time, try different options, and choose wisely. Your feet—and your rucking experience—will thank you for it. Happy rucking, and here’s to finding the perfect fit for your adventures!