Fieldcraft Problem Rucking up

[Trapshooter12]

I'm just short of 50 and been an outdoorsman all my life but never had a use for a pack. Now that I have a Bulge and some goals to achieve I have decided to use a Ruck to get in shape.

The problem I have. I bought a 3 day 511 pack and I am not sure I have it adjusted right. I ruck up for a 3 mile walk up and back on about a 7% grade everyday, trying to stretch it out to 5 miles. I have about a 40 pound load and what happens is that about the last half to quarter of a mile the pack is starting to kill my shoulders. I had it adjusted out all the way and am not sure thats the right way to go. Any help will be greatful.

PS I am a Union IronWorker (RodBuster) for 30 years and was trained many years ago a 100 pound load is what you pack and can do that all day long. So this isn't some Puss thing.

 

[45.308]

Re: Problem Rucking up

The 5.11 pack like most others have no rigid vertical support to transfer weight onto the hips from the shoulders. Plus they are a one size fits all back length. Not sure if you have the 72 or 24 pack and if you are long or short waisted. Sometimes getting a smaller pack will fit your back length better.

Tightening up the waist belt and loosening the shoulder straps will help the weight fall onto the waist belt but is a short term band aid fix. Tightening the shoulder straps keeps that weight onto your shoulders.

Measure the outside height and width of the back panel, what it next to your back. Go to a local plastic vendor and buy a sheet of .05 mil or so thick plastic. The vendor I used cut to my measurement. Cost around $20.

Once home, keep trimming the plastic until it will slide down into the hydration pocket next to your back. The plastic should fit snug but not too snug, better to fit snug vertically. Once the plastic is all fit, sandpaper the edges round and I run duct tape around the edges so it will not cut into hydro bladder or seams of my pack. Plus its a good way to carry some duct tape in the field.

What the plastic does, bends sideways with body movement as you twist and turn yet is rigid vertically to transfer some weight off the shoulders onto the waist belt. Is this a magic fit that will allow 40# to feel like a 20# ruck, nope but I have done this with alpine packs in Alaska with great success for 20 years or more. In fact, many pack companies now include this plastic sheet back panel in their packs.

If you plastic rubs on your head and/or neck as you look up, cut a divet out in the top but ensure it still makes solid contact with the top of the pack on the edges.

Learning to pack a pack correctly will also help. The most dense item(s) should be about 1/4 way up from the bottom, close next to your back, in the center of your back, right above your hips in the small of your back. As you kit gets lighter or less dense, go up and out with the lightest near the top and edges of your load.

 

[cavscout1983]

Re: Problem Rucking up

Day packs are no good for such a load of 40 pounds.

Go to a local Army Navy surplus and get a used but in good condition Large Alice rucksack with frame all put together.

Pack as described above and increase load as you find it easy. At your age- pushing it hard is a recipe for injury.

Take it slow.

Your body will be sore, make no mistake about it. But your set up is inappropriate. You should not be that sore after just a few miles if properly set up.

 

[JohnT]

Re: Problem Rucking up

assault packs aren't meant to go over 50lbs, not even the crap they issue us now.

+1 on the Alice pack. went out and bought a tactical tailor alice frame and pack and am allowed to use that over the crappy issue rucks. made 110% improv on rucking.

make sure the pack is strapped down tight and up higher on your shoulders. weight should always go vertical and to the top rather than horizontal. did a 12miler with +80lbs worked horizontally and got some hardcore stress fractures in my foot because of it.

make sure you buckle both the chest and kidney straps and sit it higher up on your shoulders/back. it helps ALOT.

 

[Cserv]

Re: Problem Rucking up

+1 on the ALICE, have carried them since the old man gave me one when I was 15. So only about 25yrs. Still have that same pack. GTG
Had to finally get a replacement, as the stitching is starting to come undone.

 

[ZLBubba]

Re: Problem Rucking up

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: CavScout1983</div><div class="ubbcode-body">Day packs are no good for such a load of 40 pounds.

Go to a local Army Navy surplus and get a used but in good condition Large Alice rucksack with frame all put together.

Pack as described above and increase load as you find it easy. At your age- pushing it hard is a recipe for injury.

Take it slow.

Your body will be sore, make no mistake about it. But your set up is inappropriate. You should not be that sore after just a few miles if properly set up. </div></div>

Good advice there. The Alice will serve all your rucking needs and then some. Don't let there be much slack in your shoulder straps. The more separation between the pack and you, the more it's pulling you backward. Have it cinched up nice and high on your shoulders. As much as you may not like to hear it, ruck for 25lbs for a couple weeks and move faster, then start adding weight.

 

[KNIGHT11B4]

Re: Problem Rucking up

Packing your load properly has a lot to do with your "comfort level" during a movement.

I have always been a fan of packing the heavier items towards he top, with lighter items on the bottom. It will keep your from having to hunch forward and will increase your stride. If you are carrying water, put it at the top, as you drink it will create room and items can shift if they are resting on the water.

Everyone has a different way of packing a load but this has worked best for me, and Ive logged a LOT of miles (not always by choice). Try a few methods and see which one lends itself to you. Either way, strap the pack up tight so it doesnt move or sway and start walking.

Good for you for getting back into rucking.

 

[Greg Langelius *]

Re: Problem Rucking up

Pack straps should be adjusted for long distance walks so the wearer can insert their hand held perpendicular (horizontal) between chest and strap. Not looser, maybe tighter if covering broken ground and serious grades, to allow better control of the load weight. I prefer to carry the weight as high as I can get it, this aids balance.

For a day packs and conditioning hikes, limit the starting load to 15, or at most, 20lb. For each 5lb of body weight you lose, add 5lb to the pack. Loads over 35lb should be carried in a pack with some form of frame and hip belt to better stabilize and distribute loads.

This approach is very similar to the technique I used for recovery following two separate bouts of radiation/chemo cancer treatment; only I would add 5lb to the pack for every pound I <span style="font-style: italic">gained</span> during my recovery. I was basically starting out at around 120-140lb, and topping out at about 185lb, which is my minimum healthy weight.

My core training regimen followed the Parcourse strategy, which was available as a no-cost feature of several nearby county parks in Nutley and Belleville NJ back in the 1990's. I recommend it. I would employ this regimen 3-4 times a week, and in around 3 months, my physical conditional peaked. Fabulous Spring tune-up.

Greg

 

[kytrapper]

Re: Problem Rucking up

A+ for Alice I am currently trying the eberlestock pack - like it so far light loads short distance 60 pounds 2 mile