A couple months ago I tested the Tracksmith Eliot Racers. And let’s just say it didn’t go well.
I ended up injuring my left knee really good. I don’t know if I hyper extended, sprained, or tore something. What I do know is that a fast walk or anything quicker killed my knee.
I took a week off of running, but even that didn’t help. So, I decided to do something different for cardio. Something I’ve heard about for years but never gave a chance: rucking.
10-20% Body Weight
Have you ever heard of Alex Honnold? The rock climber who’s gained quite a bit of fame over the last few years after the release of Free Solo? Here’s what he had to say about rucking.
“Why carry around extra weight if you don’t have to?” “Like if you don’t have to carry weight don’t carry weight.”
That opinion makes complete sense, because when attempting to summit Mount Adams last summer it was an absolute pain carrying loads of weight. It slows you down and works you more.
Well, just like if you start running, you shouldn’t jump in and run 6+ miles every day. You should start small, and grow your distance, stamina, and speed little by little. Rucking is exactly the same.
Aka, don’t throw a 45lb weight in a pack and start walking miles with it. That won’t go well. Instead, start with weight that’s 10-20% of your body weight and go for a quarter mile walk.
See how you feel and do more or less depending on how you feel. BUT, do not increase your distance AND the amount of weight at the same time. Choose one to focus on, get to where you want to be, and then modify the other.
How This Looks
I didn’t have a solid backpack to start rucking with. Thankfully, GORUCK was open to sending me their Plate Carrier 3.0.
There are two things you want your pack for rucking to have. A chest strap and padding on the back. These are crucial to maintaining the right form, avoiding injury, and preventing too much discomfort as your body adjusts.
What I love about the GORUCK Plate Carrier 3.0 though, is it looks and feels like workout equipment. Every time I put it on, it helps me get in the mindset that I’m going to work out, push myself, and get shiz done!
My only real grip with it, is the placement of the chest straps is a pain to modify. I had to watch a YouTube video to make sure I did it right, because everything is so tight that it’s hard to know if you’re about to snap one of the plastic mechanisms or not.
(Making it harder to share since a different person will likely need to move the chest strap so it’s just right for them.)
I guess it’s a necessary evil though, since once you have the chest strap mounted in the right spot on the should straps it’s solid! The pack handles weight like a champ, and does an outstanding job keeping the pack tight to your body.
The Best Kind of Active Recovery?
In my opinion, when you get injured or have an operation, the best way to stay and come back healthy is to actively recover. (Not just sitting around all day, every day, until you or a doctor says your body has healed.)
So, when I wasn’t able to run without sharp pain in my left knee, I noticed that the pain wasn’t triggered by walking or hiking. Crazy enough, the steeper an incline the better my knee actually felt. Making this giant hill nearby perfect for walking up and down for an hour every other day.
While my endurance for high tempo cardio dropped, my overall strength was grew; especially my legs, shoulders, back, and butt. Even though I couldn’t go too fast, a lot of the mental and emotional benefits I get from running I got from rucking.
All while becoming stronger in a way I hadn’t done before.
*Please remember, I’m not a certified health professional. Consult with a health professional to determine what is and isn’t appropriate for you. Even if that means stretching and breathing exercises is all you can do to proactively recover.
The Recap
I got a 20lb weight since I weigh ~150lbs and stay fairly active with running and lifting. However, that first week rucking was killer. I had a lot of soreness in my shoulders and neck.
Week two? I readjusted the Plate Carrier 3.0 chest strap and decreased my distance goal. It was like a light switch!
The soreness went away, and I was able to scale up from there.
Fast forward three months and I’m back to running. And I came back stronger, instead of starting at ground zero. Now whenever I go on a basic hike, walk with my wife, or want to take a day off running, I have the best solution.
I freaking love rucking!