"Built to Ruck" Course, The Science and Practice of Rucking

Whether you are training for the Norwegian Foot March, PARAS'10, a GoRuck Challenge, or simply want to ruck or hike further, more comfortably and injury free, one question matters above all others:

Are you training smart?

Most training advice falls into one of two categories: generic training guidance, or, military focused training programmes. Both have a place, our approach is different...

Built on peer-reviewed military and sports science research, Built to Ruck is a self-paced online course that translates what the science says about rucking performance into practical, accessible guidance. Across 20 modules, we provide you with the knowledge and support to succeed in your goals: progressively, safely and with confidence.

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Course Outline

1. Get Started

Course Introduction

Kit Basics

2. Building the Foundations

Ruck to Get Good at Rucking, Why Practice and Consistency Both Matter

Load vs Distance, What Matters More in Your Training?

Why Strength Work Belongs in Your Ruck Training

Recovery: The Piece That Most People Skip

3. Performance Physiology

Cardiorespiratory Fitness Is Your Single Biggest Asset

Why Rucking Is Harder on Your Lungs Than You Think

Pace, Load and the 45% Rule: Finding Your Sustainable Effort

Bringing it Together: A Weekly Training Programme

Female Ruckers: Physiology Makes a Difference

4. Heat & Hydration

Rucking in the Heat, What the Climate Does to Your Body

Heat Illness: What It Is, Why It Happens and How to Avoid It

Don't Over-Drink: Hyponatremia Risk in Long Events

5. On the Road

Fueling for Success

Your Feet Will Decide Your Finish

Body and Mind on the March, Injury Screening and Starting Smart

Tapering: How to Peak on Event Day

6. End Game

Train Smart, Built Strong: A Framework for Success

Appendix 1: Injury Prevention

Appendix 2: Ruck Events Around the World

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About the Course Creator

Alastair is a Duke trained health coach - with additional qualifications in exercise physiology and nutrition. His rucking 'journey' started during service in the UK's Parachute Regiment (reserve) where speed marching ('tabbing') is a core competency of the unit. As someone who balanced civilian life with military training and the demands of keeping fit, he brings a valuable perspective to ruck training.

Training on Singapore's Bukit Timah Hill. Equatorial rain forest, heat & humidity.

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Built for the Events that Matter

A Norwegian Foot March, a PARAS'10, a multi-day wilderness trek. Each demands something different but the principles that underpin performance are the same.

Built to Ruck: The Science and Practice of Rucking is available exclusively on our community platform 88 Rebels, translating peer-reviewed research into practical training guidance for anyone who carries weight over distance.

Register Here for the Built to Ruck course(desktop / app based), dedicated support group, and 88 Rebels premium membership: health news, inspiration and a community that takes performance - and living well - seriously.

Click to Register

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Related Resources

Ruck Events

If you want to enjoy the challenge of ruck events:

• Bataan Memorial Death March

• GoRuck Challenges

• Norwegian Foot March

• PARAS'10

• Tough Ruck

Multi-Day Treks

Apply your training to live your best life!

• Appalachian Trail (USA, East Coast)

• Camino de Santiago (Spain)

• Everest Base Camp (Nepal)

• Kamikochi-Yari-Hotaka Circuit (Japan)

• Larapinta Trail (Australia)

• Mount Kinabalu (Malaysia)

• Mount Rinjani (Lombok, Indonesia)

• Pacific Crest Trail (USA, West Coast)

• West Highland Way (Scotland, UK)

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Enjoy our collection of military and rucking related articles.

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Rucking Studies

Oeschger R, Roos L, Wyss T, Buller MJ, Veenstra BJ, Gilgen-Ammann R. Influence of Soldiers' Cardiorespiratory Fitness on Physiological Responses and Dropouts During a Loaded Long-distance March. Mil Med. 2022 Jan 7;188(7-8):e1903–9. doi: 10.1093/milmed/usab540. Epub ahead of print. PMID: 35015894; PMCID: PMC10363014.

Orr R, Pope R, Lopes TJA, Leyk D, Blacker S, Bustillo-Aguirre BS, Knapik JJ. Soldier Load Carriage, Injuries, Rehabilitation and Physical Conditioning: An International Approach. Int J Environ Res Public Health. 2021 Apr 11;18(8):4010. doi: 10.3390/ijerph18084010. PMID: 33920426; PMCID: PMC8069713.

Godhe M, Helge T, Mattsson CM, Ekblom Ö, Ekblom B. Physiological Factors of Importance for Load Carriage in Experienced and Inexperienced Men and Women. Mil Med. 2020 Aug 14;185(7-8):e1168-e1174. doi: 10.1093/milmed/usaa050. PMID: 32248224.

Hunt AP, Billing DC, Patterson MJ, Caldwell JN. Heat strain during military training activities: The dilemma of balancing force protection and operational capability. Temperature (Austin). 2016 Feb 26;3(2):307-317. doi: 10.1080/23328940.2016.1156801. PMID: 27857960; PMCID: PMC4965006.