guardian7
Level 6 Valued Member
I need some advice on how to progress beginner rucking.
I am just starting out with rucking. Started at 8KG now 13KG. Bodyweight 78kg. The 10-15 percent bodyweight range has been suggested in Strongfirst and other articles to start. I am 52 and just have GPP goals and enjoy walking outdoors and have been since covid started.
Due to time constraints I do 90 min urban rucks. I do it each Saturday morning. I do some gradual incline repeats but it is a flat easy surface mostly. Other workouts follow in the evening such as pullup program tonight.
I feel it in sore feet (a history of plantar faciitis not bad now), sore calves, and mostly quite sore shoulders. I do not feel that stressed overall in terms of cardio challenge. I don't feel drained but 90 min seems like a good minimum effective dose. I could fit in 2 hours if I got going earlier in the morning maybe. I read that 90 min is good for LSD.
What might I be doing wrong? Not walking fast enough? Load too cautious and light? Posture? I am looking forward to the horizon and trying to keep a "pround" chest. Just be glad it is not draining and enjoy the process?
I am just starting out with rucking. Started at 8KG now 13KG. Bodyweight 78kg. The 10-15 percent bodyweight range has been suggested in Strongfirst and other articles to start. I am 52 and just have GPP goals and enjoy walking outdoors and have been since covid started.
Due to time constraints I do 90 min urban rucks. I do it each Saturday morning. I do some gradual incline repeats but it is a flat easy surface mostly. Other workouts follow in the evening such as pullup program tonight.
I feel it in sore feet (a history of plantar faciitis not bad now), sore calves, and mostly quite sore shoulders. I do not feel that stressed overall in terms of cardio challenge. I don't feel drained but 90 min seems like a good minimum effective dose. I could fit in 2 hours if I got going earlier in the morning maybe. I read that 90 min is good for LSD.
What might I be doing wrong? Not walking fast enough? Load too cautious and light? Posture? I am looking forward to the horizon and trying to keep a "pround" chest. Just be glad it is not draining and enjoy the process?
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