My ruck times are slow at best...needing some help to prepare for RIP. I have tried long slow strides, which make my shins sore as hell, and I have tried short quick strides, which just get me tired after a few miles...I have the Wellco "tennis shoe" boots also, hearing that they would help me even more. Does anybody have some tricks or just straight up ways that I can improve my ruck times?

Just dont want to go to RIP and embarrass myself.

Greatly appreciate any advice that I get in here.

Just some little things that you may be doing, but it never hurts to check: Is your ruck packed so that the center of the weight is high rather than low, and nothing's sloshing around loosely? Are you using all your straps, including belt and sternum straps? Are you hydrating enough?

Unfortunately, rucking is one of those things you have to do to get better at. But when I was getting ready for similar events, I would also concentrate on working legs at the gym (especially squats and calves). Also work some hills into the ruck route. Finally, give yourself an evolving, rotating schedule incorporating longer and shorter ruck marches of different intensities, interspersed with runs. The constant change will help your body become more resilient in the long run. Good luck!

I have always ate a pasta meal the night before and hydrated with pedalight (sp?) the night before. Make sure you drink it with equal amounts of water. Stretch your shins when you stretch out before the Foot March.I don't think sneaker type boots are the way to go. They are almost to soft for your feet. IMO anyway. I usually stay at a slow to moderate pace the first 2 miles to allow my muscles to warm up then I pick up the pace for the rest of it.

You know I do believe my stuff does slosh around, its always hitting the opposite shoulder when I step (not overly hitting it though, I do keep my ruck snug just not too tight or too loose.) I am using all the straps. I believe I am drinking enough water the night before, about 3-4 glasses and then I drink from my camel back during...is that enough? I did kind of figure it was going to come down to "It takes time." Oh, I am not sure how to pack the weight in the center and high...all my stuff is centered in the ruck but it is low (the ruck itself is high on my back if that is what you meant though.) I will try the interval training with my marches also.

I will try the pedalight and see if that helps.

Guys I greatly appreciate the advice. Thank you.

pack all your light items in the ruck first then pack the heavy items on top. You want to get all the heavy stuff to sit as high in the ruck as you can. That way the weight is put more on your shoulders instead of on your lower back.

Go do some running. I came to SFAS having rucked a few times before and I was always one of the first few to finish. So my advice is go run... I did a lot of that.

Hope this helps.

USAREC Pam 601-25 Special Forces Assessment and Selection

Section:
4-5. Considerations.
a. For forced marches, select boots that are comfortable and well broken-in (not worn out).
Wear lightweight fatigues and thick socks (not newly issued socks). Army issue boots are excellent
if fitted properly.
b. Utilize map and compass techniques whenever possible during forced march cross-country
workouts.
c. Insoles specifically designed to absorb shock will reduce injuries.
d. Practice proper rucksack marching and walking techniques:
(1) Weight of body must be kept directly over feet, and sole of shoe must be flat on ground
taking small steps at a steady pace.
(2) Knees must be locked on every step in order to rest muscles of the legs (especially when
going uphill).
(3) When walking cross-country, step over and around obstacles; never step on them.
(4) When traveling up steep slopes, always traverse them; climb in zigzag pattern rather
than straight up.
(5) When descending steep slopes, keep the back straight and knees bent to take up shock
of each step. Dig in with heels on each step.
(6) Practice walking as fast as you can with rucksack. Do not run with a rucksack. When
testing, you may have to trot to maintain time, but try not to do this during training, it may injure you.
(7) A good rucksack pace is accomplished by continuous movement with short breaks (5
minutes) every 6 to 8 miles.
(8) If you cannot ruckmarch, then do squats with your rucksack. (One hundred repetitions,
five times or until muscles fatigue.)

Guys I am really appreciating all the advice. Thankx again.

quote:

Oh, I am not sure how to pack the weight in the center and high...all my stuff is centered in the ruck but it is low (the ruck itself is high on my back if that is what you meant though.)

The weight inside your ruck should be center line of your body, as high and "inside" (close to the frame) as you can get it. An ideal would be a 45 pound plate attached to the frame or a 40 pound bag of kitty litter (my personal favorite) strapped tight. The ruck should be "solid" and tight to the frame to minimize sway.

Ruck rnning is not recomended but it is going to happen anyway so you'll have to evaluate when and where you are willing to do it (with its innate risks). When you do run the ruck should be a stable as possible with limited sway or bounce.

Just think about all the P#ssy you will get once you complete training group. That normally does the trick.

Start with 25 pounds of sand in a willy pete bag. Put that into the radio compartment of your ruck. The weight rides nice and high, with nothing moving around.
Increase your weight in 5 pound increments every few days.
Its been a really long time, but that worked for me.
Best of luck to you.

use your waist belt. get your ruck high on your back and fasten and snug up the waist belt. THEN tighten your shoulder straps. Keeps all the weight from "hanging" off your shoulders.