As we inch closer to Run Carry Ruck time, I’m going to continually hit you with tips to help you prepare. I want you to do as well as possible, so long as you don’t beat me. (I am a very sore loser.) We’ll start our tip series off with this here piece on rucking faster. (I almost switched the “r” and “f” when I was typing that out. Naughty.)
Rucking makes up over 40% of the race, and it’s the last leg. Each leg of the race is important, but you can really seal the deal on a great time if you move fast under load. The problem is that most folks think that it’s just about moving faster with your ruck on. You could try that, but it won’t serve you all that well. There’s more to it.
I’ll show you that “more” throughout the three tips I share in this article.
Faster Rucking Tip 1: Do More Easy Running
You’re probably mad at me right now. That’s cool. Yes, I am starting off the rucking tips article with a section on running. Put your feelings aside and listen to your pal, Todd, for a minute.
I’ve witnessed consistent running make people better at rucking, but I’ve never seen the reverse happen. Kids, there’s something to that. And given that running also makes up over 40% of the race, doing a lot of it is a sound idea. But let’s talk about how easy running improves your rucking.
Running improves the spring of your lower leg and foot. Improving that spring makes each step easier — even when you have weight on your back. Better spring + easier steps = faster rucking. It does this by improving your tissue stiffness and tolerance. The muscles, tendons, and ligaments of your lower leg grow stiffer in reaction to hitting the ground. That makes them more efficient at transferring energy into the ground and propelling you forward.
So, why do I say easy running and not Forrest Gump-type running? Because easy running is closer to the gait you use while rucking. It’s also way easier to get a lot of easy running volume in. And training volume trumps all other variables. We should, however, define easy running.
I’m talking about running, or run/walk intervals, done at 4 RPE out of 10 or less. Easy.
Faster Rucking Tip 2: Make Sure Your Pack’s in the Right Spot
Nothing slows you down while rucking faster than inefficient movement. One of the biggest causes of inefficient movement while rucking is having your pack situated in a bad spot. Your body wastes a bunch of energy trying to keep you upright. That’s energy you could be putting into the ground to move your keister down the trail.
First, make sure the weight is as tight to your spine as possible. If it drifts away from your spine, it will pull you backwards. Your body will instinctively fight that pull, causing you to waste energy on managing your center of balance. Or, you won’t fight the pull and you’ll just be pulled way back. That’ll slow you way down.
Second, make sure the weight is centered in the middle of your back, not sitting at the bottom of your bag. Carrying the weight too low does the same thing as letting drift away from your spine — it’s effectively the same thing.
Carrying the weight too far back or too low might also cause you to hunch forward to keep your balance. Not only will this slow down your movement by making you horribly inefficient, it will also mess up your breathing. You won’t breathe as well, so you won’t get as much oxygen. That means you’ll fatigue much faster.
Keep the weight tight to your spine and centered in the middle of your back.
Faster Rucking Tip 3: Don’t Reach
When folks try to ruck faster, they often throw their feet farther in front of them by reaching with each step. It seems like this might work to help you cover more ground — it is a bigger step, after all. But it backfires every time.
Think about it, your center of gravity is shifted slightly backwards because you have weight on your back. Then you try to reach forward farther as the weight is pulling you backward. It doesn’t take a rocket surgeon to realize that you won’t generate as much force with each step. You’ll just work harder and get tired faster.
Instead, push the ground away with each step. This maintains your balance and center of gravity, allowing you to move at a faster pace while also saving energy.
Don’t reach and pull, drive the ground away and let your legs come naturally back forward.
Ruck Faster
Build your spring, get your pack right, and drive the ground away. If you consistently do these three things, you will improve your ruck times.
And you’ll finish strong during the third leg of the Run Carry Ruck.
You might also like:
- WHAT IS THE RCR AND HOW DOES IT WORK?
- 7 MILES OF STRENGTH, ENDURANCE, AND GRIT: THE RUN CARRY RUCK
- A HUGE BENEFIT OF DOING CARDIO YOU PROBABLY DON’T KNOW ABOUT
- HOW TO PLAN A HYBRID ATHLETE TRAINING WEEK
- HOW A HYBRID ATHLETE SHOULD PLAN THEIR TRAINING DAY
- 4 REASONS WHY YOUR ENDURANCE PLATEAUED
- HOW TO TRACK YOUR FITNESS PROGRESS
- GAMING YOUR WEARABLES: HOW TO BEAT YOUR FITNESS TRACKERS INSTEAD OF THEM BEATING YOU
- MORPHEUS HEART RATE TRAINING: WHAT IT IS, WHY WE USE IT, AND HOW YOU CAN GET THE MOST OUT OF IT
- HOW TO SET GOOD GOALS
- WHEN CAN YOU EXPECT REAULTS FROM TRAINING?
- YOU’RE NOT OLD, YOU’RE JUST ACTING LIKE IT
- RELATIVE STRENGTH: WHAT IT IS, WHY WE TEST IT, AND HOW TO BUILD IT
- EUSTRESS TRAINING: HOW TO LIFT WEIGHTS AND MANAGE STRESS AT THE SAME TIME
- WANT TO MAKE PROGRESS? PUT SOMETHING HARD ON THE CALENDAR
- HOW (AND WHY) OUR YEAR-LONG TRAINING PLAN WORKS
