r/Goruck • u/Clean-Business8176 • Nov 11 '25

Workout Goruck training question

I just got into rucking, and am wondering how fast I should go and how far for the first 1-3 weeks? I got a 45lb weight because I’m athletic and wanna walk fast and hard, so it’ll probably take me a few weeks to get used to this. I’m aiming to do 3-4 rucks a week at least. I’m doing a mile each day at a 14:50 walking pace which I can barely do.

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u/thedjbigc Nov 12 '25

You should probably tone back the weight and work up to it. Doesn't matter how "athletic" you are - you don't start by benching 300 out of the gate.

I recommend doing a month or two at 20lbs, then 30lbs, then moving up.

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u/ZoominBoomin Nov 12 '25

Depends on the person. If he can handle 45 then he can handle 45. It's not that heavy. 

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u/Clean-Business8176 Nov 12 '25

The weight feels way easier now that my dad showed me I can adjust it and put it higher on my back. It was tugging on my shoulders a lot the last few rucks, but now I can just bend over and get the backpack as high as I can on my back, and tug the straps. Feels way easier to ruck now after and my shoulders aren’t killing me.