"Built to Ruck" Course, The Science and Practice of Rucking
- Alastair Hunt
- 3 days ago
- 2 min read
Updated: 2 hours ago
Whether you are training for the Norwegian Foot March, PARAS'10, a GoRuck Challenge, or simply want to tab, ruck or hike further and more comfortably, 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 fourteen-unit online course that translates what the science says about rucking performance into practical, accessible guidance. We review core principals and how apply them, so that you get the most out of your training.
What Built to Ruck Covers
The course moves from training fundamentals to event execution in 14 units.
You will learn why specific ruck training is irreplaceable, how to balance load and distance for maximum adaptation, why gym work belongs in every rucker's programme, and how recovery determines whether your training produces fitness or injury.
From there the course addresses performance science. Why cardiorespiratory fitness is your single biggest asset on any long march, what carrying a pack does to you and how to find the sustainable pace that gets you to the finish line.
The final units cover the demands of hot and humid conditions, hydration risks, fueling strategy, foot care, female-specific considerations and how to assess whether you are genuinely ready to start an event.
Our Approach
Different backgrounds, experiences, physiques and daily life demands. Our approach is to provide you with the knowledge to tailor your own training to your goals, for an event or to get fit: progressively, safely and with confidence.
Built for the Events that Matter
The Norwegian Foot March demands 30km, the PARAS'10 sub-two hours. Or those trails that you still want to explore for as long as you are able. Each experience is different but the principles that underpin performance are the same.
Built to Ruck, The Science and Practice of Rucking is available exclusively via our community platform 88 Rebels.
Sign-up as a RuckStar This includes the Built to Ruck course and 88 Rebels premium membership for group interaction, health news, inspiration and more.
Live Well!
Alastair
Related Resources
Enjoy our collection of military and rucking related articles.
Ruck Events
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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