The Geometry of the Ruck
Rucking is the ultimate "strength-aerobic" hybrid. For a 95kg athlete, it’s not about the finesse of a 4:30/km run; it’s about structural integrity and grit. It’s a reminder that some problems can’t be outrun—they have to be carried, one methodical step at a time.
Rucking—walking with a weighted rucksack—is deceptive. It looks like "just walking," but the moment you throw 20kg or 30kg on your back, the technical requirements of your posture change entirely. As a 188cm, 95kg athlete, I’ve found that rucking isn't just a workout; it’s a masterclass in structural integrity.
1. The Center of Gravity Shift
When you ruck, the weight wants to pull you backward. The amateur mistake is to lean too far forward from the waist to compensate (the "Groucho Marx" walk). This crushes your lower back and kills your stride.
The Fix: Think of your spine as a pillar, not a hinge. You want a slight "lean" from the ankles, keeping your hips tucked under the weight. This transfers the load through your skeletal system rather than your soft tissue.
2. The Stride: Short and Powerful
Unlike my 4:30/km running revelation, where I found my stride by lengthening it, rucking requires the opposite.
- Overstriding kills: If you take long steps while rucking, you’re essentially doing a series of high-impact "mini-lunges."
- The "Shuffle": Your cadence should be high, but your steps should be shorter. This keeps the weight centered over your feet and prevents the "shearing" force on your shins and knees.
3. Gear as Infrastructure
In my marketing life, I tell clients that you can’t scale on a broken foundation. The same applies to rucking gear.
- High and Tight: The weight should be high on your back, between the shoulder blades. If it sags to your lumbar, you’ve lost the battle.
- The Footwear Factor: At 95kg + a 20kg ruck, you are putting 115kg of force through your feet. This is where those Judo-toughened ankles meet their match. You need a wide toe box and a zero-to-mid-drop shoe to maintain a natural "tripod" foot position.
Why I Love the Ruck (The Professional Parallel)
There is a specific mental state you hit during a heavy ruck that you don't get on a fast run. It’s a slow, methodical endurance.
In the world of fractional executive work, we are often hired to be the "heavy lifters." We come into a brand, shoulder the weight of their failing KPIs or messy team structures, and we have to move forward. You can’t sprint with that kind of responsibility. You have to "ruck" it.
You find a cadence that is sustainable. You adjust your posture so the pressure doesn't break you. You focus on the next 10 meters, then the 10 after that.
Rucking teaches you that "slow and heavy" can still be "relentless."