Ruck Time Opinions needed

testedone · Post by **testedone** » June 28th, 2008, 10:31 am

Hey Rangers, been doing a ruck once a week (6-10 miles) with a 55 pound pack (before I put my camelbak on) and my pace has been between 13:30 & 14:00 per mile.

The route I go has a lot of hills and I run up the hilly area's is this a good pace or do I need it to be better?

Thanks fro any input..

Horned Toad · Post by **Horned Toad** » June 28th, 2008, 11:05 am

Tenn-RGR wrote:Looks good so far. Stop ruck running though.

x2 dont overtrain and cause an injury

testedone · Post by **testedone** » June 28th, 2008, 6:16 pm

Thanks Rangers for the advice, It is not really a run but an airborne shuffle, is that ok to do on a once a week basis or should I lower the weight of the ruck?

Charlie 51 · Post by **Charlie 51** » June 28th, 2008, 7:37 pm

I never trained for rucking and never had a problem, even in the heavy ass Mortar section (70-90lb rucks at times). The time standard for a 12 mile ruck is 3:00, or at least it was when I was in, or 15:00 miles. 45 lbs was the weight of the ruck I think, at least for the EIB it was.

Make sure you stretch before rucking and pay attention to the muscles on your shins. Rucking seemed to result in a lot of stress fractures and shin splints.

As a side note mountain biking is a great cross training exercise to improve your rucking. Uses many of the same muscles groups in the same ways.

Have fun

testedone · Post by **testedone** » June 28th, 2008, 8:01 pm

Charlie 51 wrote: As a side note mountain biking is a great cross training exercise to improve your rucking. Uses many of the same muscles groups in the same ways.

Have fun

Love that idea.

A good friend of mine who was SF (went into the chaplaincy) said the same thing, he never practiced for ruck marches... After the few I have done on my own and the few in the schools I have been to they are not that hard, keeping a good pace is hard, I just want to make sure I can keep a good pace for a long distance