Why we rate it at Battle Group TraininG

We’re ex-military. Loaded marches were part of life, not a fad.

TAB (Tactical Advance to Battle) and YOMP (Your Own Marching Pace) meant moving fast with weight on our backs. Twenty kilos and up. Five miles and beyond. Often against the clock. It shaped our testing and our daily physical training.

Rucking is that skill adapted for civilians: purposeful walking with load. It builds conditioning, trunk strength, and mindset without the joint battering many get from constant running.

“Move with purpose. Carry what matters. Arrive ready.”

What rucking actually does

Higher engine cost with load. Metabolic demand rises roughly in line with the weight you carry; work at the joints rises too. That’s why it’s such an efficient aerobic builder when progressed sensibly.
Form changes under load. Heavy packs alter gait and can raise injury risk if you jump load or volume. Progression and fit matter.
Bone and body-comp claims. Evidence is mixed for bone benefits from vests alone; treat them as a tool inside a solid strength plan, not a magic fix.

How to start (our field-tested approach)
Load: start with 5–10 kg. Pack sits high and close. Hip belt snug. Chest strap centred.

Duration: 30–45 minutes to begin. Build to 60 minutes.

Frequency: 2 sessions per week, not on back-to-back days.

Terrain: flat or gentle incline. Avoid heavy camber that batters ankles.

Posture cues: tall posture, short stride, foot under hips, quiet feet.

Progression rule: change one thing at a time. Add time or 2 kg, not both. Fix hotspots before pushing on.

**Simple 6-week build up**

**Weeks 1–2:** 2 × 35–45 min @ 5–8 kg
**Weeks 3–4:** 2 × 45–55 min @ +2 kg total
**Week 5:** 1 × 60 min @ current load, 1 × 45 min with gentle hills
**Week 6:** 1 × 60–70 min @ current load, 1 × 50 min easy terrain
Already trained?
Start slightly heavier, but stick to the rule: one variable at a time.

Programming into HYROX and hybrid training

HYROX prep: place rucks on aerobic days. Keep station skills separate or add short carries at the end.
Strength focus: ruck after heavy lower-body days or on easy days.
Recovery use: legs cooked? Swap a jog for a light ruck at talk pace.

Check out our friends over at Force Fit for all of your rucking gear.

Kit checklist

Rucksack with a hip belt and firm frame or plate sleeve
Plates or bricks wrapped to stop slop
Wool socks and a spare pair
Foot care: tape hotspots early
Footwear: stable trail shoes or broken-in boots

Safety

If you have back, knee, or foot issues, start conservative and keep loads low while you gauge response. Pain that sharpens or lingers past 48 hours needs a clinician check.

Military roots: why we trust it

TAB and YOMP built durable fitness in the forces. The lesson still holds. Purposeful load. Honest pacing. Repeatable work. That is Personal Fitness.

Rucking: Military conditioning for real world fitness