How to pack a ruck
How you pack changes how hard the same weight feels. The US Army's foot march manual and the military load-carriage research agree on a few points.
Heavy items go high and close to your back
The Army manual puts it in one line: for lower energy cost, heavy items should be packed high and close to the body, not low and away from it. A review of soldier load carriage adds the reason: the closer the load's centre of mass sits to your own, the lower the energy cost and the more upright you can walk. On uneven ground, a low or mid-back placement may be steadier; on even roads, high placement works best.
| Placement | Effect |
|---|---|
| High, close to the back | Lower energy cost, more upright walk |
| Low or mid-back | May be steadier on uneven ground |
| On the feet | +7 to 10 % energy per extra kg |
Let the hip belt carry part of it
Hip belts take pressure off the shoulders and make the load more comfortable; the review recommends using them whenever possible. In the Army's measurements, a pack frame with a hip belt carried about 30 % of the load on the hips and lower back. A sternum strap pulls the shoulder straps toward the middle of your chest and moves pressure inward. Adjust the straps in the first half hour, when the load has settled.
Weight on your feet costs the most
Weight on your feet costs far more than weight on your back: each extra kilogram on the feet raises energy use by about 7 to 10 %. Heavy boots are part of the load.
Weigh your pack the way your test weighs it
Many standards define exactly what counts. The US Army's 12-mile march, for example, asks for 35 pounds of dry weight in the rucksack: water does not count. Weigh your pack the way your test weighs it, and add your test-day extras in the rehearsal week. Each plan in Rucksteady shows its source.
This article is general information, not medical advice. See Health & safety before your first loaded ruck.
Sources
- US Army. ATP 3-21.18 Foot Marches (17 April 2017), Appendix C, Posture and Body Mechanics. (accessed 2026-10-20)
- Knapik JJ, Reynolds KL, Harman E. Soldier load carriage. Mil Med 2004. (accessed 2026-10-20)