How to become a rucking pro in 2025

Rucking looks set to be a big fitness trend again in 2025, but for many people it’s old news. If you’ve already been rucking regularly for a long time, maybe 2025 is the year you take your rucks to the next level. Whether you want to get fitter, ruck for longer, or take on specific rucking challenges, here’s how to become a rucking expert this year.

Are you ready to take rucking to the next level?

Remember when you first started rucking? Even a few miles felt like a big achievement. Then you added weight to your ruckpack and started tackling more serious terrain. Where do you go from here?

Taking your rucking to the next level requires a blend of physical stamina, mental readiness, and understanding the demands of advanced outdoor training. Physical signs - like quick recovery times or a decreased rate of perceived exertion – are a good sign that you’re ready to level up your rucking.

5 ways to progress your rucking

Tackling different distances – if you’ve got time, why not set your sights on some seriously long-distance rucks. Start by mapping longer routes and integrating elevation into your rucks. Set a progressive training plan with deload weeks and work towards a specific distance goal. 

Tougher terrains – perhaps you want to ruck on terrains that challenge your balance and strength. You might choose sandy beaches, muddy trails, or rocky surfaces - different terrain tests different muscle groups, building strength, fitness, and resilience.

Events or challenges – there’s a whole world of rucking events out there, including mass participation events (more like running races) and annual challenges. Organised events give you a date for the diary, and push you out of your comfort zone whilst providing camaraderie and support.

Add more weight – why not challenge yourself with some heavier rucks? Extra load is a mental and physical challenge that can get you in serious shape. 

Train with others – rucking with a group or a training partner can push you beyond the level you’d achieve by yourself, especially if they’re more advanced than you.  

How to progress further in rucking

Progressing in rucking isn't just about the physical elements like extra load or longer routes. Rucking also gives you the opportunity to use your strategic skills, challenge your mindset, and build mental tenacity. Events, challenges, wild rucks, and overnight rucks are exciting ways to push the boundaries beyond the physical.

Focus on strength – as you level up your rucking, incorporate exercises that build core strength, upper body strength, balance, and mobility.

Build endurance – don’t get stuck in a rut of one-pace training. Add interval training and different types of cardio sessions to improve your cardio and endurance for longer rucks.

Nutrition and recovery – rucking is just like any sport. The more advanced you get, the more seriously you should take nutrition, hydration, and recovery. Make it your mission to tidy up your diet in 2025 to support strength and energy output, and find recovery techniques that help you stay injury-free. 

How to structure advanced rucking training

Your training routine will depend on your goals, but it’s a good idea to break it into blocks of ~4 weeks.

Week 1-4 – focus on building endurance with moderate distance rucks 2-3 times a week, strength training, and core work.

Week 5-8 – increase the intensity by adding weight, tackling tougher terrain or hills. Focus on developing specific skills for your 2025 goal.

Week 9-12 – sharpen your skills by doing shorter events, simulating your goal, or adding more challenging conditions.  

What are some advanced rucking goals for 2025?

A half marathon ruck – anything over 10 miles is definitely advanced, so set yourself a challenging distance goal (and make sure you have enough time to train for it).

Competitive rucking event – pick one or two mass participation events to work toward, and get involved in a different side of rucking.

Mountaineering rucks – set yourself the goal of a mountain ruck in the UK or abroad to make the most of unique altitude and terrain challenges.

Rucking is an amazing activity for strength and fitness, but like anything else you need to keep pushing the boundaries. Make 2025 the year you stand out from the crowd by choosing a long-term rucking goal that will challenge your body, brain, and dedication.