WillBrink
06-24-14, 09:30
I thought this was an interesting read by former CAG member on rucking:
Still Rucking at 63 – An Interview with Former Delta Force Operator Ed Bugarin
ITS Tactical: What are your thoughts regarding ruck weight, distance and pace for everyone from beginners to seasoned athletes?
Ed Bugarin: I was already conditioned to ruck runs but if you’re not, here’s my recommendation. First step is to learn correct movement techniques (POSE walk/running). Once you get that down, or as you begin to learn correct movement, start with a weight that allows you to maintain the correct stance/position for walking/running.
Slowly adding weight enables the body to adapt to the stress and allows the skin to take the abrasion of the points where the ruck and straps rub against the body. As with running, start at a short distance based on what you’re used to and gradually increase the distance. As with any exercise program, allow the body to slowly adapt to the stress of what you’re doing. This minimizes the chance of injury; train smart.
You could add the exact weight you will be using for the ruck run, but I think you’ll get negative results because if you’re not used to carrying a heavy ruck, you’ll immediately hate it. If you hate something, you’re less likely to do it.
Cont:
http://www.itstactical.com/centcom/interviews/still-rucking-at-63-an-interview-with-former-delta-force-operator-ed-bugarin/
Still Rucking at 63 – An Interview with Former Delta Force Operator Ed Bugarin
ITS Tactical: What are your thoughts regarding ruck weight, distance and pace for everyone from beginners to seasoned athletes?
Ed Bugarin: I was already conditioned to ruck runs but if you’re not, here’s my recommendation. First step is to learn correct movement techniques (POSE walk/running). Once you get that down, or as you begin to learn correct movement, start with a weight that allows you to maintain the correct stance/position for walking/running.
Slowly adding weight enables the body to adapt to the stress and allows the skin to take the abrasion of the points where the ruck and straps rub against the body. As with running, start at a short distance based on what you’re used to and gradually increase the distance. As with any exercise program, allow the body to slowly adapt to the stress of what you’re doing. This minimizes the chance of injury; train smart.
You could add the exact weight you will be using for the ruck run, but I think you’ll get negative results because if you’re not used to carrying a heavy ruck, you’ll immediately hate it. If you hate something, you’re less likely to do it.
Cont:
http://www.itstactical.com/centcom/interviews/still-rucking-at-63-an-interview-with-former-delta-force-operator-ed-bugarin/