One of the best things about rucking is how simple it is. Unlike other fitness routines that demand expensive equipment or gym memberships, rucking only requires a few essentials. That’s why it’s one of the most accessible—and sustainable—ways to get stronger, fitter, and more resilient.
In this guide, we’ll cover exactly what you need to get started, what you can add as you progress, and which extras are “nice-to-have” but not necessary. Spoiler: You don’t need much.
1. A Backpack (Your Ruck)
At its core, rucking is walking with a weighted backpack. That means the first piece of gear you’ll need is a sturdy pack.
- Beginner Option: Any durable backpack you already own. School bags, daypacks, or simple travel packs can work fine for your first few sessions.
- Upgrade Option: Purpose-built rucking packs like the Goat Gear Pathfinder (15L) or our Endurance pack (25L). These are designed to hold modular sleeves and weight bags securely, keeping the load stable and close to your body. That means better posture, less strain, and a more comfortable experience.
Pro Tip: If you start with a regular backpack, pack the weight tightly (wrap it in towels or clothes) so it doesn’t shift as you walk.
2. Weight
Here’s where many beginners overthink things. You don’t need iron plates or expensive gear shipped from overseas. Weight is weight—what matters is how you carry it.
- DIY Option: Books, water bottles, bags of rice, or even wrapped stones. The key is to keep the weight secure and evenly distributed.
- Purpose-Built Option: Goat Gear’s 2.5 kg modular bags. Each sleeve holds 3 bags (7.5 kg), and the larger Ruckpack fits 2 sleeves (15 kg). This system allows you to start light, then scale up safely as you get stronger.
Why Modular Bags Work Best:
- Easy to adjust weight (add or remove bags)
- Evenly distributed load
- Durable and designed specifically for rucking
- Sustainable: filled locally with recycled steel instead of forged plates shipped from overseas
Starting Point: Begin with 1–2 bags (2.5–5 kg) and work your way up to a full sleeve.
3. Footwear
Shoes can make or break your first ruck.
- Beginner Option: Running or training shoes with decent cushioning.
- Better Option: Trail runners or light hiking shoes with good grip and support.
- For Rough Terrain: Lightweight hiking boots for ankle stability.
Pro Tip: Don’t use brand-new shoes for your first long ruck. Break them in first to avoid blisters.
4. Clothing
Rucking doesn’t require special clothing, just whatever you’d normally wear for a walk or hike.
- Base Layer: Breathable T-shirt or light top.
- Bottoms: Shorts, joggers, or leggings, depending on the weather.
- Socks: Invest in quality socks. Good socks = fewer blisters.
- Outer Layer: Weather-dependent. A light jacket for wind/rain if needed.
Pro Tip: Layer so you can adjust as you warm up. You’ll be surprised how quickly you generate heat under load.
5. Hydration
Even at moderate weights, rucking burns calories and makes you sweat. Staying hydrated is key.
- Simple Option: A basic water bottle.
- Upgrade Option: A hydration bladder (fits neatly into your pack for hands-free drinking).
Optional Extras (Nice-to-Haves, Not Must-Haves)
- Gloves: For colder weather or longer rucks, gloves can reduce shoulder strap rub.
- Phone Holder/Watch: To track distance and pace.
- Headlamp/Reflective Gear: For early morning or evening rucks.
- Compression Shorts or Tights: For longer sessions to reduce chafing.
What You Don’t Need
- Fancy gym memberships.
- Heavy iron plates.
- Overpriced “tactical” add-ons.
One of rucking’s biggest strengths is its simplicity. You can start with what you already have and upgrade only if you want to.
Quick Start Setup
Here’s how to put it all together for your first ruck:
- Grab a backpack.
- Add 1–2 weight bags (2.5–5 kg) or DIY weights.
- Wear comfortable shoes and clothes.
- Bring a bottle of water.
- Walk 2–3 km at a steady pace.
That’s it. You’re rucking.
The Bottom Line
The gear you need to start rucking is refreshingly simple: a backpack, some weight, and a good pair of shoes. From there, you can add layers, hydration, and accessories as you go.
Goat Gear makes it even easier with the Pathfinder starter pack and the larger Endurance pack, both built around our modular sleeve system. Start light, stay consistent, and add strength one bag at a time.
At Goat Gear, we believe greatness doesn’t wait. You don’t need much to get started, you just need to take that first step.
Greatness starts now.
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