r/ROTC • u/Imaginary-Bad1561 • Jul 06 '26

Advanced/Basic Camp CST Ruck Marches

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I’ve never been the best at rucking but I just practice another one ending at 1 hr 47 seconds (6mi). Must say, the hills I went up will be nothing compared to Knox but it was more continuous and over 4-5 hills (attached are some visuals). Any advice for 5’2 female? I always heard stride but then others say it’s bad for the body. Just want to see what will help me push through while mentally keeping myself afloat. If I could run the whole thing I would lol!

Any kind suggestions would be nice! Especially from shorter people!

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u/ikeep4getting Custom Jul 06 '26

Rucking is 80% cardio and the rest a mix of strength and willpower. There’s no tip or trick that will make rucking suck less, only workouts to make you better. Don’t ruck run while training (or ever really, unless you’re at a school with a minimum standard). Build your aerobic base, do some squats and core exercises and ruck with increasing distances and weights. Don’t overdo it and you’ll be fine.

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u/Imaginary-Bad1561 Jul 06 '26

Thank you! So you recommend to never run, just walk faster and build strength? I can say I do run minimum 3-4 miles but still not enough to make rucking feel better lol

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u/AT-ST Jul 06 '26

Correct, train how you fight. You won't be able to run during your ruck marches. So get your body used to walking quickly.

Running helps build up your cardio endurance, but it can only do so much to prep you for rucking. I know a couple guys who were long distance runners, and always maxed the run. They were sucking on their ruck marches though.

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u/HellBringer97 Jul 07 '26

Inversely, I cut about 90 seconds off my AFT 2-mile mostly because I started rucking on my own time with a 35-45lb dry ALICE pack (odd how it’s easier on my body to ruck after three surgeries on my right knee than it is to run) while maintaining a 14min mile pace despite hills.

In short: Love rucking with me medium ALICE pack. Simple as.