"Built to Ruck" The Science and Practice of Rucking Performance
- Alastair Hunt
- May 4
- 3 min read
Updated: 4 days ago
Whether you are training for the Norwegian Foot March, PARAS'10, a GoRuck Challenge, or simply want to ruck 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. Our focus is on developing distance and weight, at pace. Across 20 modules, we provide you with the knowledge and support to succeed in your goals: progressively, safely and with confidence.
Course Outline
|
Course Introduction |
Kit Basics |
|
Ruck to Get Good at Rucking, Why Practice and Consistency Both Matter |
Where to Start. Load and Distance for Ruck Training |
Load vs Distance, What Matters More in Your Training? |
Why Strength Work Belongs in Your Ruck Training |
Recovery: The Piece That Most People Skip |
|
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 |
Female Ruckers: Physiology Makes a Difference |
|
Weekly Training. Balancing Rucking, Strength & Cardio |
Monthly Training. Developing Consistency Over Time |
|
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 |
|
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 |
|
Built to Ruck: A Framework for Success |
Appendix 1: Injury Prevention |
Appendix 2: Ruck Events Around the World |
About the Course Creator
Alastair is a Duke-trained health coach with training in exercise physiology and nutrition. His rucking journey began in the UK’s Parachute Regiment (Reserve), where speed marching (‘tabbing’) is a core skill. With his experience in balancing civilian life with military training and the demands of keeping fit, he brings a practical, real-world perspective to ruck training.
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 Performance is available exclusively on 88 Rebels, our community platform hosted on Circle.so. It translates peer-reviewed research into practical training guidance for anyone who carries weight over distance.
There are two options:
Built to Ruck - Course & Community Course S$30.0 (US$23) and community S$18.0 (US$14) per month. Includes 88 Rebels premium membership for health news, inspiration and a community that takes performance - and living well - seriously.
Built to Ruck - Course (only) S$30.0 (US$23) one time fee. Upgrade at any time for access to the 88 Rebels community.
Related Resources
Ruck Events
If you enjoy the challenge of ruck events, consider trying these:
PARAS'10 (including 2026 virtual event)
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)
Pacific Crest Trail (USA, West Coast)
Enjoy our collection of military and rucking related articles.
Research: Ruck / Loaded March 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.
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