>>2551982I ruck for a living.
1.wear your rucksack/pack in such a way that your shoulder straps arent too loose, but still keep the rucksack close enough to your body that your waist strap carries most of the load.
2. warm up by walking, and jogging for a couple minutes. Test the full range of motion of each joint in your posterior chain before and after.
3. Expect to get blisters if you aren't used to it. Don't immediately blame your footwear. The people I've seen suffer the worst blisters and shin splints were overweight to begin with. Excess weight while youre still getting used rucking is what causes injury, and bodyweight is a contributor.
4. If you want to go fast or youre a beginner, ruck on grass; intermittent concrete/ashphalt is ok. Ashphalt is higher impact and harder on your shins/knees. Go at a pace slightly above hiking speed while on uneven terrain (trail or off trail).
5. Know the signs and symptoms of heat exhaustion and dehydration. I live in Canada, and almost every serious incident I've seen while rucking has been related to extreme heat, not extreme cold. However, in cold weather, be prepared to stop and remove layers as needed. Do not "deal with it". Getting wet in the winter is worse than being dehydrated in the summer.
6. trail running shoes and trekking boots are king. "combat" boots are designed to protect the side of the ankle from brush, something you may not care about.
