Check out https://www.stewsmithfitness.com/blogs/news/rucking-progression-rules-of-rucking for more rucking tips. But here is the latest info to help beginners:

Here are seven things to consider when new to rucking for exercise:

Walk, Don’t Run – In the military, there are often races with moderately heavy rucks that many can still run with (40-50lbs). Your goal as a new rucker is to put time under the load and walk.  If you want a standard, shoot for 15-minute miles (4 mph), which you will see is a moderate pace that borders on the casual stroll and a power walk. 

Start Light – You may have heard stories about 100+ lbs. rucks from your military friends. While this is true with many who served in the Infantry, Rangers, and other special operations ground pounders, the beginner doesn't need to go heavy. 

Start Short and Progress Smartly – If you walk 30 minutes a day already, try making 5-10 minutes of that normal walk with the added new weight. Progress every week or two with an additional 5 minutes under the ruck. You can build up to 30-60 minutes of rucking in a few months as long as you are consistent with your walking/rucking regimen. 

Don’t Do Daily – Progress with the number of days you ruck as with the weight and distance increases. Start off once or twice a week at first. I recommend calling your rucking day a leg day. Rucking is a great way to top off leg day if you lift. 

Good Shoes / Boots – The shoes, boots, and socks will largely be preferred by the individual, but it is smart to ruck with boots if the terrain you are walking is uneven (trails, fields, etc.). But good walking shoes are fine if you walk on roads and pavement. 

Get a Good Backpack (or Weight Vest) – Many people start off wearing a backpack to build strength in a more balanced way, as the weight vest has front/back weights distributed on your torso better than a backpack. 

Don’t Forget Weight – Adding weight to a backpack seems common sense. Just put in a plate or a dumbbell to get your desired weight - right? Wrong. Unless you like metal grinding on your ribs and spine, you may want something softer and equally dense. Try sand. You can buy a 40-50lb bag of play sand (think sandbox filler) for less than $5 and adjust it to fit nicely in any pouch in your pack. 

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