What are some tips or ways to improve performance during ruck marches?

Get back to work before I tell CSM Dow that you are on RallyPoint instead of analyzing the enemy situation!


- Your ruck sack straps should be adjusted so the ruck sits high on your shoulders.
- You should fasten your kidney pad belt around your waist and connect the chest strap in front. When you hop up and down there should be very little if any movement of the ruck.
- Your boots should be well broken in and not tied too tight.
- Wear your black dress socks or pantyhose stockings under your green socks.
- When you walk you should take full strides and "lock" your knees as you step, especially going up hill. This will help keep your quads from becoming tired or stressed.
- Walk heel to toe, if you tip toe your calves will get tired or cramp.
- hydrate a couple days prior to rucking and ensure you drink water during the ruck.
- If you are carrying a weapon use a two or three point sling. Lay the sling over your shoulders with the weapon to your front. You can lean into the weapon a little and it will give you some counter balance.
- Eat banana the night before and take one with you on the march. The potassium in the banana will help fight cramping and give you energy.
- Don't think about rucking, let your mind go to your happy place and just put one foot in front of the other.

Learn to pack the ruck (hint: heaviest to the top and closer to the body)
Learn to configure ruck and tighten securely (hint: tape and S-fold)
Learn to wear with AND without kit
Understand how to run,jog, and walk with ruck
Polyester socks and gold bond extra strength
Athletic aftermarket (ie. Sof Sole) insoles
Comfy, durable, and athletic boots
Always have pogey-bait and full camelback or two
Have multitool
Consider bandana under ACH or PC for sweat (i'm bald)
Learn ways to better access and secure mentioned tools
Think of it as HIIT (interval traiing)

Let me know if you want more.
https://jtspratley.com/blog/5-major-components-for-better-rucking

Great question. I think some of the most obvious I have found are:
Pack high and tight
Good boots
Good socks (extra socks)
Sugary snack for every 3 miles or so
Don't actually run during the ruck...it's called the Airborn "shuffle" for good reason.
Lean forward going up hills
Take down hill slowly
Find a good beat to a decent paced song. Sing this song if you find yourself slowing down to get back on pace
Lastly....embrace the suck. The glorious suck of ruck marching.

It was always about my feet. If my feet were comfortable I was G2G. Get some good inserts. Otherwise as CSM (Join to see) said, "Don't think about rucking, let your mind go to your happy place and just put one foot in front of the other."

One thing I haven't seen addressed here is boot composition... look for something that has as flat a sole as possible. Boots with a separate heel/front area such as above right will cause the front of your foot to literally slap the ground with each step, and over long distances can cause increased fatigue and even damage to bones and connective tissue. The boots on the left will more naturally allow your foot to roll through the step, lessening the impact on your tarsals. Someone also mentioned that aftermarket insoles are also valuable, and I can't stress this enough. Many people claim benefits of wearing pantyhose or dress socks under regular socks, and I will say as a preference I prefer a single pair of Thorlo Fatigue Fighters... I've tried dozens of different socks/combos at all different price points, and I keep coming back to the Thorlos. The other side of getting your feet toughened is no matter how tired you are after, wash your feet with soap and water immediately after the ruck, and then throw on fresh socks. If you're trying to toughen up in a hurry, wash your feet with soap and water and then wipe them with an alcohol pad to dry out those wet feet and build tough skin, particularly your heels, balls of the feet, and between the toes.
When I'm rucking for fitness, I wear boots, shorts, a brown t-shirt and my ruck and I run as much of it as I can... I'll do the first two miles in around 10:00 each, then slow back a little... I'll double-time and count each time my left foot strikes to 100, then I'll stride-walk to a 50 count to catch my breath, then I'll do it again. This helps keep my mind occupied against the inherent boredom of rucking and I can cover distance fast. I'm usually around 12-12:30 per mile on the course they use at RASP for the 12 miles. My point is find a pace that pushes you and then find something to occupy your mind against the suck!
I hope this helps.

Be light on your feet. Even though your times will take a hit right off the bat, don't move faster than you can be "light." I frequently see guys stomping the ground. Also pay attention to your feet as you fatigue and make sure they're pointed forward. Most people have a tendency to let their feet angle outward. (Also makes a big difference when running.)

keep your feet dry and your pack up high

PVT (Join to see) First practice will assist the most. Second load it properly heavy weight on top lastly ensure your ruck is up high and you have a good set of boots, socks and plenty of water.

Eat and hydrate before, during, and after. Some people wear pantyhose because it helps with blisters. That shits for chicks. If you ruck once a week you won't get blisters anymore. Blast some good tunes on your headphones. Vary your routes, distances, and speeds. Pack your heavy shit on top and lighter stuff on the bottom, and adjust your ruck so the weight is distributed evenly across the top of your back.