If you’re into rucking—or curious about starting—you’ve probably heard a lot about hitting the trails, pounding pavement, or rucking through parks. But what about when the weather’s nasty, the days are short, or you just want a safe and controlled environment to train? That’s where treadmill rucking comes in. Yep, you can ruck indoors and still get an excellent workout.
Let’s break it down so you can hit the treadmill with confidence and get those miles in, no matter what’s happening outside.
Why Should You Ruck on a Treadmill?
Treadmill rucking isn’t just a backup plan—it’s a solid training tool with unique advantages.
- Convenience: Got 30 minutes before dinner? The treadmill’s right there.
- Precision training: Want to test yourself on a steep incline? Easy to do with a button press.
- Gear testing: Breaking in new rucking shoes or tweaking your rucksack fit? Do it in a controlled environment.
- Safety: No cars, uneven paths, or weather surprises.
It’s also a great way for beginners to start building endurance without the intimidation of outdoor routes.
How to Ruck on a Treadmill: Step-by-Step Guide
1. Choose the Right Gear
Your rucksack is your trusty partner here. Start with 10–20 pounds of weight if you’re new (bricks, plates, or sandbags work great). Wear comfy, broken-in shoes and good socks to prevent blisters.
2. Set the Treadmill
- Speed: Begin at 2.5–3.5 mph (a brisk walk). Adjust as you feel more comfortable.
- Incline: Set it to 2–7% to mimic outdoor terrain. Want more of a challenge? Go higher!
3. Warm-Up Properly
Walk for 5 minutes without weight to get your body moving. Focus on your posture—stand tall, keep your core engaged, and avoid leaning on the treadmill rails.
4. Build Intensity Slowly
Don’t try to crush it on day one. Gradually increase the weight in your ruck or alternate between walking on a flat surface and tackling inclines. You’ll be surprised how much even small changes can push you.
Sample Treadmill Rucking Workouts
Need ideas to get started? Try these simple workouts:
Beginner’s 30-Minute Treadmill Ruck
- 5-minute warm-up (no weight).
- 20 minutes at 2.5 mph, 2% incline, light weight.
- 5-minute cool-down (flat incline).
Intermediate 45-Minute Hill Ruck
- 5-minute warm-up (light weight).
- Alternate 5 minutes flat, 5 minutes at 6% incline.
- Repeat 4x for a total of 40 minutes.
- 5-minute cool-down.
Advanced 60-Minute Weighted Ruck
- 10-minute warm-up (heavy weight).
- 40 minutes alternating:
- 5 minutes at 3.5 mph, 4% incline.
- 5 minutes at 2.5 mph, 10% incline.
- 10-minute cool-down (flat incline).
Common Mistakes to Avoid
Nobody’s perfect, especially when trying something new. Here are some common rucking mistakes to steer clear of:
- Going too heavy, too soon: Be patient! Build up weight gradually.
- Ignoring incline settings: Without an incline, treadmill rucking won’t mimic the challenges of outdoor terrain.
- Overdoing it indoors: Mix in outdoor rucking when you can to train on real-world surfaces.
- Overloading your treadmill: Check your treadmill’s weight requirements. If your treadmill is only designed to hold 250 lbs. And you weight 210 lbs and strap on a 50 lbs rucksack – you may run into a problem.
Final Thoughts
Treadmill rucking is an awesome way to stay on track with your fitness goals, no matter what’s happening outside. Whether you’re a beginner looking to ease into rucking or a seasoned pro fine-tuning your training, the treadmill offers convenience, control, and plenty of room to grow.
So, lace up your boots, load up your ruck, and hit the treadmill. Before you know it, you’ll be crushing miles indoors and outdoors like a pro.
