Whether you're heading out for your first ruck or preparing for a multi-hour endurance event, having the right gear can make the difference between an enjoyable experience and a miserable one. This comprehensive checklist ensures you never forget essential items.
Essential Gear (Never Leave Home Without These)
The Big Three
✓ Rucksack/Backpack
Look for a pack with padded shoulder straps, chest strap, and hip belt. Military-style rucks, hiking backpacks, or specialized rucking packs all work. Capacity: 20-30L for most rucking needs.
✓ Weight
Options: Ruck plates (10-45 lbs), dumbbells wrapped in towels, sandbags, or water bladders. Start with 10% of body weight for beginners, up to 20% for advanced.
✓ Proper Footwear
Well-fitting trail running shoes, hiking boots, or tactical boots. Avoid brand-new shoes—break them in first. Prioritize ankle support and cushioning over style.
Hydration & Nutrition
- Water bottle or hydration bladder (16-32 oz minimum, more for hot weather or long rucks)
- Electrolyte supplements (tablets, powder, or sports drinks for rucks over 60 minutes)
- Energy snacks (for rucks over 90 minutes: energy gels, trail mix, bananas, or protein bars)
- Post-ruck recovery snack (protein + carbs within 30-60 minutes after completion)
Clothing & Comfort
- Moisture-wicking socks (wool or synthetic blend to prevent blisters)
- Moisture-wicking shirt (avoid cotton—it retains sweat and causes chafing)
- Athletic shorts or pants (weather-dependent, consider compression gear for chafing prevention)
- Hat or visor (sun protection for daytime rucks)
- Sunglasses (UV protection recommended)
- Gloves (optional in cold weather or for carrying additional weight)
Safety & Navigation
- Phone (for emergencies, navigation, and tracking your ruck with MARCH app)
- ID and emergency contact info (carry in pocket or pack)
- First aid basics (band-aids, blister treatment, pain reliever)
- Headlamp or flashlight (for early morning or evening rucks)
- Reflective gear (vest or bands if rucking near traffic)
- Whistle (emergency signaling if rucking in remote areas)
Weather-Specific Add-Ons
Hot Weather
- Extra water (double your normal amount)
- Sunscreen (SPF 30+ applied before starting)
- Cooling towel or bandana
- Light-colored, breathable clothing
Cold Weather
- Base layer (moisture-wicking thermal)
- Insulating mid-layer (fleece or down)
- Weather-resistant outer layer (windproof/waterproof jacket)
- Warm hat and gloves
- Hand warmers (optional for extreme cold)
Rainy/Wet Conditions
- Waterproof jacket or poncho
- Rain cover for backpack (or pack items in dry bags)
- Extra socks (for changing if feet get wet)
- Waterproof phone case
Optional but Useful
- Fitness tracker or heart rate monitor (to monitor Zone 2 for fat loss programs)
- Anti-chafing balm (apply to hotspots before long rucks)
- Trekking poles (for hilly terrain or extra stability with heavy loads)
- Small towel (for wiping sweat)
- Bug spray (for trail rucks in warm months)
- Music/podcasts (wireless earbuds for solo rucks—keep volume low for safety)
- Training log or journal (track distances, weights, and how you felt)
Weight Selection by Experience Level
Absolute Beginner (Never Rucked Before)
Start with an empty rucksack to learn proper form and build baseline fitness.
Beginner (Fit but New to Rucking)
10% of body weight (150 lbs = 15 lbs in pack)
Intermediate (Several Months Experience)
15% of body weight (150 lbs = 22-23 lbs in pack)
Advanced (Experienced Rucker)
20%+ of body weight (150 lbs = 30+ lbs in pack)
Budget-Friendly Gear Options
You don't need expensive gear to start rucking. Here are cost-effective alternatives:
- Backpack: Any sturdy backpack you already own (school bag, daypack, old hiking pack)
- Weight: Wrap dumbbells in towels, fill water bottles with sand, use books, or make DIY sandbags
- Footwear: Your current running or walking shoes (no need to buy new until you're committed)
- Water: Regular water bottle from home (no need for expensive hydration systems initially)
Start Simple, Upgrade Gradually
The best gear is the gear you have right now. Don't let the lack of specialized equipment stop you from starting. Begin with the basics, learn what works for your body and goals, then invest in upgrades as needed. Remember: the most important piece of equipment is your commitment to showing up and putting in the miles.