The most common injuries from rucking and how to avoid them | Peter Attia and Jason McCarthy
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- Опубліковано 5 жов 2024
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This clip is from episode 292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK, with Jason McCarthy. Jason is a former US Special Forces member and the founder of GORUCK, a company specializing in rucking equipment.
In this clip, Jason and Peter discuss:
What are the most common rucking injuries?
Why it's important to start slow and light to avoid injury.
How often and how long should you ruck when you're first starting?
And more
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The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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I am 73. My wife and I hike 6-7 miles a day on trails in the hills around our home. I have always carried a day pack for essentials, bear spray, clothes storage, micro spikes in the winter, water, etc. That pack weighed 8lbs on average. I get into zone 2 for maybe 8-10 minutes at a time on our hikes for maybe 5 times each hike. I just added a 10lb plate and I feel it in my shoulders (after the hike) and in my legs during, but not a major stretch so far. I plan to go with just one 10lb plate for about a month and then add another 10lb. My goal is to get to 30lb's of plates (for a total of about 38-40lbs on my back) within a year. Thanks to Dr. Attia and Jason for bringing Rucking into my program. A special thanks to Jason for your service to our country.
That's great that you're working on this at your age. (I'm not that far behind you, at 66.) Did you make that move up to 20 lbs. of plates, yet? Here's some food for thought: Why wait a full 30 days, and then suddenly double your weight? How about titrating the add-ons...? For example, you could add a 2 1/2-lb wt. each week, or so. If you have smaller weights, then your increases could be more frequent.
I actually own a weight vest where the individual weights are only a little more than two ounces, each (7 of them make a pound). It came with 10 lbs., but will go up to about 34 lbs. I'm only adding about a quarter or half pound every week. (It's amazing to me that I can feel the difference, even with these small increments.) I like taking it gradually, and making sure my body has time to adjust. (I also do lots of hanging and pullups while wearing the vest, and that's where I'd really notice the difference if I were increasing the weight too quickly.)
@@jimreadey4837 That vest sounds great. I am at 20lbs (in addition to the weight of the new sturdier pack I bought brings me to 25 total) and did do the next increment in 5lb steps. I bought a couple of inexpensive 5lb bar plates on Amazon, since replaced with a 10lb square plate that fits a little better and plan to use the 5lb plates in my next increments. I definitely felt the 5lb increments each I added one, but I also feel like I am getting stronger. My wife and I recently did a 14mi loop trail with 2000’+ elevation gain (without the weighted pack, just our normal day packs and extra water) and while pleasantly tired, not all beaten up. I think we will stick with rucking for life.
@@wsteele5864 Very impressive distances and weight (particularly where I've only added about half the amount you have). I'm feeling increasingly excited about this incredibly simple, primally-rooted exercise, and your story has just become part of my inspiration.
Awesome. From experience, if you’re feeling it in your shoulders that’s an ill fitting pack.
@@moewells100 great observation, 100% accurate. I bought a new pack Saturday, I can carry double the weight without discomfort, other than fatigue.
My volume ramps in the winter and the part i love is that you are always used to pushing yourself in the current weather.
the best memories of my life are rucking in the cold and the snow, in a forested park with no one there, at night when the snow makes it silent and dark but visible, and I lay down for few minutes and look up at the stars
Exactly. Reduce the weight.
Start light and gradually build up. I remember when 30 lbs. felt like a heavy carry and I had to move slower to reduce the risk of injury. After almost 2 years rucking somewhat consistently , I can now go hours long with 50 lbs. very comfortably. You notice how your ankles, knees, back, etc. start getting stronger. In the wise words of Jason McCarthy: “Rucking will be bigger than running” so get going folks. It is truly life-changing.
Good job 👍. Rucking is a full body workout 👌
How much weight did you start with?
I love his intuitive approach. It's how I live and train
Rucking miles for August: 92.53 (training for an ultra rucking event) Age 59. Last ruck: (25.4 lbs dry) 9.01 miles @ 13:13 pace (shuffle intuitively each mile). Advice: Start with light weight and disregard pace. Add distance and weight slowly to allow your body to adapt to the stress. Footwear is vital. Find a shoe/boot that fits the terrain. Socks are also important; Darn Tough and Injingi toe socks have been solid for me.
Went 30 lbs to 55 then back to 30. Feels much better and I ruck more often.
I'm a competitor in the Mammoth Sniper Challenge. Our load is 60+lbs. Trained for 9mo prior to the event and never had any issues. Came back from the event and continued training indoors with the same weight on the treadmill at 10% incline for 40min - that's when I developed achilles issues.
I do a speed shuffle and never heel strike. I try to move up and down hills like a ninja
Flap tear right knee. Rehabbed for 3-4 months. No surgery. Good to go.
I overtrained for a ruck marathon.
I do ~4 miles at 30 lbs twice a week, with a 3-day gym split as well. The walking is flat (coastal Florida) but on the whole it’s a fantastic moderate workout regimen that I can keep consistent every week. I often WANT to get up and hit the miles or the gym.
The pack weights for elite military units such as MARSOC, Navy SEALs, Delta Force, and Air Force Pararescue (PJs) often amount to approximately one-third to one-half of an operator's body weight. Here's a more detailed look:
### Bodyweight to Pack Weight Ratio:
1. **MARSOC (Marine Raiders)**
- **Typical Pack Weight**: 60 to 100 pounds.
- **Estimated Body Weight**: 180 to 220 pounds.
- **Ratio**: Approximately 1/3 to 1/2 of body weight.
2. **SEALs (Navy SEALs)**
- **Typical Pack Weight**: 50 to 90 pounds.
- **Estimated Body Weight**: 170 to 200 pounds.
- **Ratio**: Approximately 1/3 to 1/2 of body weight.
3. **Delta Force (1st SFOD-D)**
- **Typical Pack Weight**: 60 to 120 pounds.
- **Estimated Body Weight**: 180 to 220 pounds.
- **Ratio**: Approximately 1/3 to over 1/2 of body weight, especially for heavier loads.
4. **Air Force Pararescue (PJs)**
- **Typical Pack Weight**: 50 to 120 pounds.
- **Estimated Body Weight**: 170 to 200 pounds.
- **Ratio**: Approximately 1/3 to over 1/2 of body weight, depending on the mission.
### Considerations:
- **Physical Conditioning**: Operators in these units are highly trained and conditioned to carry heavy loads. Their training regimes include strength, endurance, and stamina exercises to prepare for carrying substantial weight.
- **Gear and Equipment**: The specific contents of the packs vary, but typically include weapons, ammunition, body armor, medical supplies, food, water, communication devices, and mission-specific gear.
- **Mission Requirements**: The weight of the pack can fluctuate significantly based on mission duration, environmental conditions, and the specific operational requirements.
### Example Breakdown:
For an operator weighing 200 pounds:
- **1/3 of body weight**: Approximately 67 pounds.
- **1/2 of body weight**: Approximately 100 pounds.
This comparison highlights that these elite military units are often required to carry packs weighing 60 to 120 pounds, which translates to about one-third to one-half of their body weight, ensuring they can sustain their operations effectively in various challenging environments.
What a lot of people don’t hear in that assessment is “highly trained and conditioned”. They think they can go out cold and throw 50lbs on their back.
The old-fashioned "airborne shuffle" is criminally overlooked. Stretched out "running" is dangerous enough without trying to do it under weight, But . . . the airborne shuffle is less dangerous with reasonable weight AND it covers distance amazingly quickly.
I don't want to sound like a whiny crybaby but I truly think I may have induced a Morton's neuroma in my left foot from first rucking in my xero minimal shoes, on concrete and focused mostly on going up and down hill.
I really enjoyed the activity though. Felt good!
My neuroma started right at the time I first began rucking. So, unsure if it was truly causal or just coincidental.
I just have to wear cushioned shoes now. (Had been in minimal shoes for a couple years before the rucking and neuroma.
So, everyone, learn from me. Consider wearing shoes with a bit of cushion if you're going up hills especially on concrete. Enjoy!
Totally uninteresting
@@brimac58 to YOU 🙂
Use something with a larger heel when rucking.
Thanks for this, I'm not close to years in barefoot shoes but I will learn from your experience and not ruck in them, thanks
Walking on unnatural environment will create a unnatural result. Trails or grass have natures shock absorption.
I’m 5’2”, 115 lbs., 56 yo with two replaced knees. A 10 lb. weighted vest for 2.5-3 miles in a hilly neighborhood is plenty for me.
Be careful of potential disc compression at older age...ask your chiro
Love rucking, I work in education and have proposed to staff a half marathon to raise money for charity, I will do mine with a weighted ruck. By then (next May) I will be 59.
Not sure if this happened to anyone, I have a weighted vest and I started carring 20 lbs, I was at 10 with a cheaper vest but I wanted to get something heavier, so 5 days in and my stomach muscles feel like I did 100 sit ups. It is very painful and having a hard time walking. It's a little better this morning but still having trouble walking. Also I'm a 61 yr. Old female and have been walking for years. Just started with weights about a year ago.
Rucked for the first time two days ago, put 12lbs in a backpack and went, no problems there.
Only issue was my pinky toe punched a hole in my ring toe due to friction 😅
Try ininji toe socks and/or a shoe with a toe box.
I ruck in zone 2.
Yup same. 10-14kg for 90-150 minutes at zone 2 heart rate pace.
Does a weighted vest do the same as rucking?
with rucking, depending on the type of pack, the weight can sit on your hips or hang from the shoulders. I think a weight vest just hangs off the shoulders, but I’ve not actually used one. The other key difference is the distribution of weight front/back can be quite different. So they affect posture differently and exercise some different muscles.
Weight vests are respectable…
It’s a weighted walk with a fancy name
~4mph ruck shuffle is absolutely sick
from the UK, what is rucking?
It's just hiking while carrying weight; also known as backpacking. I'm not sure why people felt the need to come up with a new name for an activity that has been around for a long time
Cheers, thanks for letting me know. think i will stick to hiking with a backpack.@@nubbystumps6774
Rucking comes from the military when the soldiers had to march with their Ruck Sack on their backs. Typically these were pretty heavy. So the activity came to be known as “rucking.”
I believe the British army calls it Yomping.
@@GUERRILLACOMMtypically it’s just the Royal Marines that say yomping. Army says TABBING (come from Tactical Advance to Battle). SF call it a TAB too but also use rucking because of the high integration with US forces
👍when exercise is fun!
I don’t care what anyone says I’ve run over hills and mountains with a large pack on my back so have all my colleagues. At average age 60 we all have something in common . Our knees are wrecked .
All your colleagues? What’s your job, professional mountaineer?
@@DarkMuj what’s yours nosey prat
High hamstring issues???
He didn't discuss the potential of disc compression of older ruckers.
It’s because all he’s doing is marketing his products. This whole interview sucked.
100lb weight for a mile at 10 mins is a good baseline time??.... uhhhh..... Yeah I need to train more lol
I give too many rucks some days.
🤣
Meanwhile David Goggins just shouted from 100 miles away... Stay Hard MF... You got shin split, so what? You are yet to pee your own blood.
True, but he has different goals to put it mildly.
I hear Goggins when I don’t want to get my work in. Lol. It’s raining and I hear his words. I end up getting my ass moving.
I apologize for the rude remark i left yesterday.
Not to make excuses but i was feeling extremely onry.
It was entirely unnecessary and detracted from the message and spirit of this channel.
I truly appreciate your conise snd insightful conte nt.
My bad.
Oh no......now they're going to tell us how to RUCK? Until you've a mountain patrol 5 to 10 miles, with 65lbs plus gear and rifle, don't talk to me about form. LOL Get out and do it. If you stick to one form, you will pay for it.
Lighten up, Francis.
All this longevity BS is just a hook to increase these guys income! Nothing else! It is an industry for fools!
I don't think it's nonsense. Are they trying to make money? Of course! But look past it and exercise and eat right. I'm 75 and have worked out my whole life. Still there is physical decline. But, compared to most fat-ass my age, I'm in great shape.
Don’t feed the trolls!
@@greglaflame7759 of course I exercise and eat right. Ive been doing it all my life. That’s precisely why I say it.
@@greglaflame7759It’s fantastic that you've managed to stay healthy and active at 75-that's an achievement worth celebrating! While it's true that industries often capitalize on trends like longevity, there's undeniable value in the message of living a healthy lifestyle. The key might be to focus on the benefits of good habits rather than the commercial hype surrounding them. Let's encourage everyone to find their path to health, just as you have, without dismissing the underlying principles that truly can make a difference.
Isn’t everything just a hook to gain income?