There are three ways to increase your cardio fitness when rucking: increase elevation, weight, and/or speed. The easiest of these three is speed because you don’t have to travel or buy more weight… you just move faster. Introducing ruck shuffling.
Ruck shuffling is like the middle ground between walking with a ruck and running with one (ruck running). It’s a low-impact, high-intensity movement that can boost your heart rate, strengthen your legs, and push your endurance to the next level—all without the full-on joint pounding of running. Here’s everything you need to know to get started and do it right.
What Exactly Is Ruck Shuffling?
At its core, ruck shuffling is a really light jog with your rucksack. The pace is faster than walking but slower than a full-out run. For most people, that is around a 10-15 minute mile pace. Think of it as a controlled bounce forward, where your feet stay closer to the ground compared to running.
It’s not about speed—it’s about maintaining a steady rhythm while keeping your form in check. I personally track my heart rate more than my speed when ruck shuffling. I like to stay in the 140-150 BPM range, so I will speed up or dial back depending on elevation. This helps me keep proper form without getting overly exhausted.
Why Should You Try Ruck Shuffling?
The main draw of ruck shuffling is its versatility. It’s a fantastic way to add intensity to your rucking without overloading your joints. If you’re someone who wants to torch calories, boost endurance, and build strength but isn’t a fan of running, shuffling is a perfect compromise. It’s also great for preparing for events like GORUCK challenges or military fitness tests, where you may need to alternate between walking and running with a load on your back.
Another bonus? It saves time. As a father of young kids, I typically don’t have hours to go rucking. If you’re juggling a busy schedule, shuffling lets you cover more ground in less time compared to walking. It also challenges your cardiovascular system more effectively, giving you a more intense workout in a shorter session.
How to Get Started with Ruck Shuffling
Starting out is simple, but there are a few key things to keep in mind:
1. Dial In Your Ruck Weight
Start with a manageable ruck weight—20-30 pounds is a good range for most beginners. Too heavy, and you risk injury; too light, and you won’t get the full benefits. Make sure your ruck fits snugly and doesn’t bounce around too much. A well-fitted ruck with a sternum strap and waist belt is essential for shuffling.
2. Warm Up Properly
Before you start shuffling, spend 5-10 minutes walking briskly to warm up your muscles. Dynamic stretches like leg swings, lunges, or high knees can also help get your body ready to move.
3. Focus on Form
Your form matters more than your speed. Keep your strides short and your steps light, landing softly on the middle of your foot. Avoid overstriding—it’s better to take smaller, quicker steps than long, slow ones. Stay upright with a slight forward lean, and keep your core engaged to protect your back.
4. Ease Into It
Don’t try to shuffle for miles right out of the gate. Start with short bursts—30 seconds to 1 minute of shuffling followed by a few minutes of walking. Over time, you can increase the duration of your shuffles and decrease your walking recovery intervals.
Tips for Success
- Listen to Your Body: Ruck shuffling can be tough on your legs and back, especially if you’re not used to it. If you feel pain (not to be confused with the usual soreness), slow down or take a break.
- Invest in Good Shoes: The right footwear can make or break your experience. Look for sturdy trail running shoes or rucking boots with decent cushioning and support.
- Train Consistently: Like any skill, ruck shuffling gets easier with practice. Try incorporating it into your routine once or twice a week to start, and gradually increase the frequency as you build strength and confidence.
- Stay Hydrated: Rucking and shuffling burn serious calories and make you sweat. Bring water or a hydration system, especially if you’re out for more than 30 minutes.
Common Mistakes to Avoid
The most common mistake is going too hard, too soon. It’s tempting to push yourself, but overdoing it can lead to injuries like shin splints or strained muscles. Another big one? Ignoring your ruck fit. A loose ruck will throw off your balance and make shuffling way harder than it needs to be. Make sure to keep the weight high and tight on your back. Finally, don’t skip warm-ups and cool-downs—they’re your best defense against injury.
Final Thoughts on Ruck Shuffling
Ruck shuffling is an incredible tool for leveling up your fitness while staying joint-friendly. It’s a great way to add variety to your rucking routine and keep things interesting. Whether you’re training for an event or just want to challenge yourself, shuffling offers a sweet mix of intensity, efficiency, and endurance.
