Rucking

What’s rucking?!

In summary it’s walking/hiking/running with weight on your back, in a backpack or bergen. It’s background is in the military with “yomps” but there has been a movement recently to branch out from it being just for those from military backgrounds. It’s a great form of exercise in it’s own right. Just adding a small amount of weight to your walking really helps improve fitness, weight loss etc and adds a bit more of a challenge to a walk. If you’re looking to get stronger or improve your fitness rucking is a great thing to try. As with all exercise there are extremes, if you want to do it carrying 50kg and charging up hills, that’s great but it’s not necessary for everyone! I don’t have any data to back it up, but I’d suggest most carry a weight they’re comfortable with and see how far they can go. Start light and build the weight up if you’re new to it, you haven’t got to be beasting yourself on every ruck.

How much weight for how long?

That’s the beauty of rucking and how it works with Big Bear and our 6 hour events, means it’s super flexible. We’ve got 3 levels of Ruck at our events, Gold, Silver and Bronze (more detailed explanation below). However if you’re carrying 5kg or more you’re rucking in our eyes! Do make sure to have a practice at home first though. Carrying a 20kg kettlebell with ease around a gym is not the same as walking with it on your back for a longer period of time. Respect the athleticism needed, it’s not as easy as you may think!

Do I need special kit to Ruck?

I’d suggest a specific rucking backpack with specific weight might be a good idea. Not essential but your back and shoulders will thank you for it! You can get them from a great UK based stockist Yomp who have even given us a discount code (use BIGBEAR10 for 10% off your order) . You could probably use a decent back pack but if you intend to do it regularly investing in the right kit will help prevent pain and damage. A lot of people buy rucking weight plates as well as it’s a lot more comfortable to have the weight close to your back. If you want a full on bergen of course that’s fine too.

Do I need to have been in the forces? Is it just for people associated to the military somehow?

Not at all. We’re setting up these elements to our events for everyone. Except for my grandparents during conscription I don’t come from a military family, but I enjoy some rucking and it’s a great form of exercise and should be available for everyone.

My running pack is quite heavy when I start, does this count as rucking?

No. The idea of rucking is to carry weight with it being consistent throughout. You don’t touch that part of your pack during the event (with the exception of going to the toilet etc!). You might be carrying 10kg of weight + your water, food and kit etc but it’s the 10kg weight that “counts”. If you’re going to aiming for a rucking patch we’ll weigh your pack at the start and end of the event and maybe during. We’d expect most people to have a metal plate in their backpack - however if you’ve got a bag of sand or some other form of weight that’s fine too, weight is weight!

How do I get the Gold, Silver or Bronze patch?

To be clear, as with all of our entrants, if you turn up and complete a lap you’re getting a medal and all the finish line goodies as normal. If you decide to Ruck then we’ll be giving out special Ruck velcro patches to go on your packs (for free!!). Much like we give a canicross medal to those who come and run with their dogs. Due to the nature of our 6 hour events we’re making this a bit more complex so it needs a little explaining! That’s because carrying 10kg for 15 miles is as equally impressive as carrying 5kg for 30 miles. So we’ll be using a multiplying system. Miles x weight in kg (rounded down to the nearest 5kg). That is official miles and it’s the Rucked weight, not necessarily gross pack weight. Pack weight will either be, 5, 10, 15, 20, 25kg etc

30 - 110 = Bronze Award

111 - 190 = Silver Award

191+ = Gold Award

This fits brilliantly into the 6 hour challenge format. It means, for example, on a 3.3 mile course you could carry 10kg and 1 lap = bronze (33), 4 laps = silver (132) 6 laps = gold (198).

Are there any resources you can point me towards?

It’s quite a new sport/activity so there isn’t loads to point you towards. There is a friendly and encouraging facebook group for UK Rucking here. Hopefully as more people see the benefits the community will begin to grow. If you see good content or resources anywhere make sure to let me know! If you’re part of a Rucking group or club let me know too - it would be great to help each other!

Do I have to pay extra or do anything differently to any other entry?

Nope! Just enter as normal and turn up on the day. If you want to ruck let us know at registration and we’ll get someone to weigh your rucking weight and we’ll weigh it once you stop (and potentially during the event). If you qualify for a velcro patch we’ll give this to you at the end free off charge, we like celebrating successes!

Can I ruck at any Big Bear Event?

Unless the event page explicitly says no, then (nearly) yes! The only events rucking isn’t advised is at our evening 10k events. We have a cut off to these events that would make rucking 10K difficult for many. If you can do the distance within 100 minutes then please do enter, it isn’t banned, just not advised. I don’t want to have to DNF people for being over the time limit so these are the only events where rucking isn’t suitable. The 10ks as part of TrailFest are perfect though as they have a huge cut off - about 10 hours!