Every member of the armed forces will be familiar with ruck marches, which is a fast march on rough terrain while wearing full uniform and a helmet, and carrying a service rifle and rucksack that weighs at least 45 pounds. Even if you’re not in the military, you can subject yourself to a similar challenge in a boot camp or civilian-style ruck march. Find a good off-road trail, put on a packed rucksack or backpack (with your desired weight), and cross-train to get yourself to the condition needed to overcome the obstacles.
When training for a ruck march at a fitness center, consider some exercises meant to bolster your body for the rigors. A good warm-up would be five minutes on a stationary bike, with the resistance level increased at every minute. From there, you can do squat thrusts, as well as lunges and calf lifts for each leg. Consult your trainer about the ideal durations and repetitions. An alternative to the stationary bike would be to run a mile on the treadmill in six to eight minutes. Engage in weight training and core exercises to build the necessary strength. During the ruck march, your leg and back muscles will be working the hardest, so focus your preparations on these.
Improving your fitness level for a long hike or a ruck march can give you a deeper appreciation of what America’s finest men and women go through for the defense of the nation.
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