Joe Da Silva

You can hate me for this, but I will continue to push rucking propaganda on my X page. Rucking is one of the best forms of general conditioning you can do. Why? Because you can do it daily. It is not a high impact training mechanism like running is which is known for causing chronic injuries. I'm of course a fan of sprinting, but again, it is a short high impact exercise that can cause injury. Rucking you can do daily with almost no worry of injury or excessive stress accumulation IF YOU DO IT CORRECTLY. It's just walking on steroids. There are FIVE things I focus on and tell everyone who wants to get into rucking. 1. Start LIGHT. Too many people want to play hero and army ranger. Don't. Guys, start with 15-20lbs. Ladies start with 10-15lbs. No more than 10-12% of your bodyweight. This is what allows you to do this daily. Too much weight creates too much stress and impact when you are not trained, and affects the whole purpose of daily GPP or conditioning work. You're not trying to kill yourself, you're building conditioning and momentum by doing this daily. 2. Socks and shoes/boots matter. Especially if you do a lot of outdoor trails. I learned this the hard way. Long hikes and rucks with boots that have hot spots that cause blisters, and bad socks are a killer. I swear by the GoRuck socks (I've tried a lot of wool socks too) and the Mac-V1 high speed mid top boots. But find the right boot or shoes for you so you don't accumulate blisters. NO cotton socks. Merino Wool. Find good walking shoes if you are just walking on concrete paths. 3. Weight is not the only factor in Rucking. Pace/time and distance are as well. Everyone wants to move up in weight instantly once the 20lb pack feels really light after a few weeks. But how fast are you going? How far are you going? I don't move up in weight until I can almost crack 12 min. speed walking miles for 4.1 miles on forest terrain. You should think about all these factors before going up in weight. Weight is the impact portion of the training. Patience is a virtue here. 4. Daily habit. This is what this is. Not a 2-3x a week. It's 5-7 days a week. Why? You get outside, you get the body moving, you maintain conditioning, you get better. You do not feel destroyed afterwards like from running. You feel energized from the runners high effect, and feel accomplished. You get fresh air. You sweat. All this with mitigating the negative effects of performance based exercise that pushes your body, increases risks of chronic and acute injury, and needs excess recovery. 5. You can do it anywhere. Any time. With your family. Pushing the stroller. Walking the dog. On vacation. Morning, night, afternoon, summer to winter. Alone, with friends, with family. All you need is your rucksack. No excuses. Get out and enjoy God's creation and get stronger and more fit in the process. Start rucking!

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