SPEED MARCHING/RUCKING
Speed marching and rucking are powerful forms of exercise that blend endurance, strength, and mental toughness. I used it extensively preparing for the Dreadnought Challenge—an 80km ruck with an 85kg log—speed marching and rucking were invaluable assets in my training regimen, including a marathon distance with a 12kg pack around Greenwich Park.
This guide will explore what speed marching and rucking entail, how to perform them effectively, and the key benefits they offer.
What is Speed Marching and Rucking?
Speed marching is a form of brisk walking at a pace of at least 4 miles per hour (mph) without breaking into a run. It demands consistent, rapid strides, emphasizing endurance and cardiovascular fitness. When you add weight to this activity, such as a backpack it becomes rucking. The added weight increases the physical demands, turning a standard speed march into a comprehensive workout that challenges multiple aspects of fitness.
In military and adventure training contexts, speed marching and rucking are integral components used to build stamina, strength, and mental resilience.
How to Speed March and Ruck Effectively
Gear Up Properly:
Footwear: Invest in high-quality, comfortable walking or hiking shoes that provide good support and cushioning.
Clothing: Wear moisture-wicking and breathable fabrics to stay comfortable and dry.
Ruck: Choose a sturdy backpack designed for rucking, with padded shoulder straps and a hip belt to distribute the weight evenly.
Start Slow and Build Up:
Begin with short distances and lighter weights. Gradually increase the distance and weight as your endurance and strength improve.
For speed marching, focus on maintaining a consistent 4mph pace. Use a GPS watch or app to track your speed.
Proper Form:
Maintain an upright posture with your shoulders back and core engaged.
Take brisk, even strides, landing on your heels and rolling through to your toes.
Use your arms to propel yourself forward, keeping them bent at a 90-degree angle.
Hydration and Nutrition:
Stay hydrated before, during, and after your march or ruck. Carry a hydration bladder or water bottles.
Fuel your body with balanced meals and snacks rich in protein, complex carbohydrates, and healthy fats.
Consistency is Key:
Incorporate speed marching or rucking into your weekly routine. Aim for at least three sessions per week, each lasting a minimum of one hour.
4 Key Benefits of Speed Marching and Rucking
Enhanced Cardiovascular Fitness:
Speed marching elevates your heart rate, improving cardiovascular endurance and overall heart health. The consistent pace ensures a sustained aerobic workout, enhancing your stamina for long-duration activities like the Dreadnought Challenge.
Increased Strength and Endurance:
Rucking with added weight engages multiple muscle groups, including your legs, core, back, and shoulders. This full-body workout builds muscular endurance and strength, essential for carrying heavy loads over long distances.
Mental Toughness:
The physical demands of speed marching and rucking also challenge your mental resilience. Pushing through fatigue and discomfort helps develop a strong mindset, crucial for overcoming obstacles in extreme endurance events like the Dreadnought Challenge.
Weight Loss and Body Composition:
The high-calorie burn from speed marching and rucking contributes to weight loss and improved body composition. The combination of cardiovascular exercise and resistance training boosts metabolism, helping you achieve and maintain a healthy weight.
Conclusion
Speed marching and rucking are dynamic training methods that offer a multitude of benefits, from enhanced fitness and strength to improved mental fortitude. Whether you're training for an intense event like the Dreadnought Challenge or simply seeking a powerful workout, incorporating these activities into your routine will prepare you for any physical challenge. Embrace the journey, gear up, and start reaping the rewards of speed marching and rucking today.
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