If you live just about anywhere in the Northern Hemisphere, you’ll notice that it’s HOT outside. While sure, I love the summer and early fall for the amount of light and warmth these seasons provide, the heat doesn’t always make for a comfortable rucking, hiking, or even walking session. In fact, there were days this week when I was downright unmotivated to do anything more than put on a pair of flip-flops and shuffle around for a bit.

However, as you surely know by now, getting any exercise just about any time during the day is a sure-fire way to re-motivate you by 1) having accomplished what you set out to do, 2) doing something good for your body and mental health (likely increasing your lifespan and healthspan), and 3) bumping up the production of your brain's feel-good neurotransmitters, called endorphins. I started to feel better even as I slipped off my flip-flops, tied my shoelaces, and slung my heavy rucksack onto my back.

Sometimes the biggest hump to get over is just getting out of the chair or couch and simply walking toward the door. The rest is automatic…at least most of the time. I hope it’s the same for you!

Motivation

How to Stay Consistent with Your Rucking Routine

As I (try to) do 4-6 days a week, I donned my rucksack for a walk with my dog on Monday…Labor Day. The challenge was that it felt like Sunday, a day I typically take it easy.

As I tied my shoes, I glared at the rucksack filled with 40 lbs of cast iron plates, consisting of a 20 lbs plate and two 10 lbs plates. There was truly NOTHING in me that wanted to sling that heavy thing over my shoulder. I used every excuse that I could think of to NOT wear that pack again.

Then, as I looked at the rucksack and considered it a little longer, I realized I could make the entire exercise a little easier (and certainly less sweaty) by simply removing one of the 10 lbs plates. So that’s exactly what I did.

Once I removed 10 lbs, bringing the rucksack down to 30 lbs, not only did it feel much lighter but also vastly more doable. As it was essentially Sunday Part II, and my wife was walking with us, I remarked to her how light and airy my pack felt. Of course, this elicited a bit of a smirk from her, since she was now carrying more weight in her rucksack than me. But that was totally fine with me as I felt like I would still achieve my weekly goal by removing the physical and mental obstacles that were blocking me.

That’s really where the rubber meets the proverbial road (or trail) when it comes to staying consistent with your rucking routine. The key to this is seeing progress and enjoying the benefits. And…this starts by setting clear, achievable goals, such as rucking a certain distance or time each week. Schedule your rucks like any important appointment, and treat them as non-negotiable…irrespective of the weight you add or subtract for the day. Keep your rucking gear easily accessible, making it simple to grab and go. Mix up your routes to keep things interesting and prevent boredom. Find a rucking buddy or join a local group for added motivation and accountability. Lastly, track your progress to celebrate milestones and stay motivated by seeing how far you’ve come.

Fitness & Health

5 Hydration Tips for Rucking in Hot Weather

If it’s been as hot where you live as it’s been around here, you’ll certainly have found that you’re not only sweating more but with all that sweat escaping your body, you’re having to drink more water. Staying properly hydrated is crucial when rucking in hot weather, as the combination of heat, physical exertion, and added weight can quickly lead to dehydration. Here are some essential tips to keep you hydrated and safe during your rucks.

Everyday Ruck

How to Track Your Rucking Progress: Apps and Tools

Since this issue of Ruckr is shaping up as the “staying motivated” issue, we thought it’s high time we share some of our favorite apps and tips for tracking your rucking progress…which will in turn, help you stay motivated. According to a paper published in the Psychological Bulletin, aptly titled, “Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence.”, by Benjamin Harkin, PhD, of the University of Sheffield, "Monitoring goal progress is a crucial process that comes into play between setting and attaining a goal, ensuring that the goals are translated into action".

That being said using the right apps and tools can help you keep detailed records of your rucks, set goals, and analyze your performance. Here’s how to get started:

1. GPS Tracking Apps: Apps like Strava, MapMyRun, and Garmin Connect are popular for tracking distance, pace, elevation, and route details. They use GPS to map your rucking routes and provide insights into your speed and progress. You can set goals, join challenges, and even share your achievements with friends for extra motivation.

2. Fitness Wearables: Devices like Garmin watches, Fitbit, and Apple Watch offer advanced tracking features tailored to rucking. These wearables monitor your heart rate, calories burned, and step count, providing a comprehensive overview of your physical activity. They sync with apps to store and analyze your data over time.

3. Rucking-Specific Apps: Apps like RuckWell (which is a brand new, free app that I am impressed with so far!) are designed specifically for ruckers, offering customized workouts, training plans, and detailed progress tracking. These apps can help you measure your performance against rucking-specific metrics, such as load carried and ruck time.

4. Manual Logs: For a simple approach, use a notebook or digital spreadsheet to log your rucking sessions, noting distance, weight, time, and how you felt. Regularly reviewing your logs can help you spot trends, make adjustments, and celebrate milestones on your rucking journey. To make this easy…here’s a handy spreadsheet template we created for this very purpose.

Gear & Equipment

How to Pack Your Rucksack for Balance and Comfort

Packing your rucksack properly is crucial for achieving balance, comfort, and safety during your rucking sessions. A poorly packed rucksack can lead to discomfort, fatigue, and even injury…all of which are HUGE demotivators. Here’s a guide we have compiled over the years – based on experience rucking, hiking, and backpacking – to help you get it right.

1. Distribute Weight Evenly: The key to a comfortable ruck is distributing weight evenly within your rucksack…bar none! Place heavier items, such as weights or dense objects, close to your back and centered between your shoulder blades. This positioning helps maintain your center of gravity and reduces the strain on your lower back. Avoid placing heavy items at the bottom or far from your body, as this can cause your rucksack to pull backward, making you lean forward to compensate. 

2. Pack in Layers: Layering your items can help keep your rucksack balanced and organized. Start by packing the heaviest items at the back, closest to your body. Next, add medium-weight items like clothing or food, and finish with lighter items at the top. This arrangement helps maintain balance and keeps essential items easily accessible without disturbing the heavier load.

3. Secure Loose Items: Loose items can shift as you move, throwing off your balance and causing discomfort. Use the internal and external straps on your rucksack to secure everything tightly. Tighten all straps to keep items from bouncing around, and if your rucksack has side pockets, use them for water bottles or other evenly balanced items to further stabilize your load.

4. Keep Essentials Accessible: Pack essential items, like snacks, hydration, or a first-aid kit, in external pockets or at the top of your rucksack for easy access. This way, you can grab what you need without unpacking everything. Keeping frequently used items accessible not only saves time but also prevents the disruption of your carefully balanced pack.

5. Adjust Your Rucksack: Before you start your ruck, take a few minutes to adjust your rucksack. Tighten the shoulder straps so the pack sits snugly against your back, and adjust the waist and chest straps to distribute the weight evenly. The waist strap should bear most of the weight, taking the load off your shoulders and distributing it to your hips for a more comfortable carry.

6. Test the Balance: Before heading out, put on your rucksack and walk around a bit to test the balance. If it feels lopsided or uncomfortable, make adjustments to the placement of your items. A well-packed rucksack should feel secure and stable, allowing you to move naturally without shifting or swaying.

Packing your rucksack correctly is a simple yet crucial step to ensure a comfortable and enjoyable rucking experience. By distributing weight evenly, securing your items, and making thoughtful adjustments, you can ruck longer and more comfortably, all while reducing the risk of strain or injury. Happy rucking!