Guide to Ruck Marching
Revised version of the Ruck Boots Guide at U.S. Patriot Tactical.
What is Rucking?
Rucking simultaneously works the legs, back, core, and trap muscles, making it an excellent choice for those looking for a full-body workout. In addition to building muscle, rucking burns fat and improves cardiovascular fitness. Like many cardiovascular activities, rucking can also help improve mood, memory, and sleep.
When learning to ruck, the most important thing you can do is respect your limits. Overloading your pack is a great way to get yourself hurt. New ruckers should always start low and slow, adding only 5-10 pounds to the pack every 3-5 weeks.
Like many other workouts, learning to ruck takes commitment. When you're on the “hump,” the last thing you want is for your knees or ankles to buckle, so make sure you have a solid running foundation before you get started. You can also prevent injury by boosting your lower and upper body strength with a well-rounded weightlifting regimen.
Finally, remember that rucking sucks big time, but high-quality gear and a good pair of rucking boots can help you stay on your feet when the going gets tough. Read more about how to choose the best ruck boots below.
What is a Military Ruck?
The civilian ruck and military ruck share health benefits, such as raising your heart rate and building muscle, but a military ruck is different from a civilian ruck in one critical way:
The purpose of a civilian ruck is to improve overall health, while military ruck marches are intended to condition soldiers to cover a lot of ground while carrying everything they need to survive on their backs. Crossfitter’s may be highly-motivated to succeed, but a soldier's very life may depend on this vital skill.
The U.S. Army Ruck March
Every U.S. Army cadet will eventually face the dreaded ruck march during basic training. Basic is broken up into three phases (red, white, and blue) and spread out over ten weeks, ending with the legendary 12-mile ruck march. The 12-mile ruck is a hallmark of Army basic training and recruits who complete it earn the Expert Infantry Badge (EIB).
Recruits begin this period of intense physical training with the Army Combat Fitness Test (ACFT). ACFT requirements include maxed-out deadlifts, standing power throw, hand-release push- ups, sprint-drag-carry, leg tucks/planks, and a 2-mile run. By the time a cadet completes the ACFT, they will be more than prepared to ruck with the best of 'em.
How Heavy Should a Rucksack Be?
Many believe that a rucksack must weigh at least 45-pounds, but this actually isn't the case. The purpose of the "hump" is to teach recruits how to successfully move themselves and their equipment to a set destination within a specific timeframe. Loading recruits down with too much weight runs counter to this purpose. It's the commander's job to assess each situation and optimize soldier load to avoid injury.
That said, carrying a heavy backpack is all part of it, so you might as well embrace the suck and get it done. Below are the general weight requirements for a rucksack, but you can refer to the U.S. Army Foot March Publication for more specific info:
Fighting Loads: 30% of a soldier's body weight (60-80 lbs.)
Approach March Loads: 45% percent (80- 100 lbs.)
Emergency Approach Loads: 100-125 lbs.
Do I Need Ruck Boots?
Wearing supportive, comfortable footwear while rucking is critical to avoiding injury. However, just because you're rucking doesn't necessarily mean you need to buy expensive ruck boots. For example, an athlete who rucks short distances can get by with a pair of running shoes or sturdy hiking boots. Serious ruckers and soldiers, on the other hand, require a good pair of boots specifically designed to withstand hours of service on varied terrain.
What Makes a Good Ruck Boot?
The best ruck boots are made from durable materials, such as rough-out leather and abrasion-resistant fabric. Ruck boots should have a flexible outsole with deep lugs that provide rock-solid gripping power on unpredictable terrain. If your planned ruck will take you into rocky territory, consider choosing a boot with puncture-resistant outsole or toe overlay for advanced protection.
Ruck boots should fit snuggly around the ankle, heel, and mid-foot without restricting blood flow. A roomy toe box that allows your toes to fully splay is critical to maneuverability and balance. The best boots for rucking are lightweight and feature shock-absorbing insoles. If you're heading into swampy territory, consider purchasing waterproof boots with a GORE-TEX membrane to help keep your feet cool and dry.
For U.S. Army service members, ruck boots must be AR 670-1 compliant and authorized for wear with Operational Camouflage Pattern (OCP) uniforms. Check out the Wear and Appearance of Army Uniforms and Insignia publication for more information.
The Best Boots for Rucking
U.S. Patriot Tactical takes pride in offering a large selection of ruck boots to help you reach your full potential. Here are our top picks for the best ruck boots money can buy!
Whether rucking through the desert or the swamp, Oakley Elite Assault Boots will keep your feet cool and comfortable all day long. These breathable Oakley Army boots feature a Vibram SPE midsole and Vibram Litebase outsole for rock-solid traction you can count on. Lightweight and ready for action, Oakley Elite ruck boots are AR 670-1 authorized for wear with OCP uniforms.
When shopping for the best pair of ruck boots, Garmont T8 NFS 670 Boots with Ortholite Insoles tick all the boxes. These rugged boots feature a 1.6mm suede upper for protection you can count on. With a responsive Ortholite insole and EVA foam midsole the Garmont T8 NFS is ideal for long hours of service.
Lowa Zephyr GTX Hi TF Boots are designed to keep you dry when the bottom drops out. These waterproof ruck boots feature a genuine GORE-TEX membrane that repels water, snow, and mud. With a proprietary Monowrap® frame and slip-resistant outsole, your soggy morning ruck doesn't stand a chance.
