Start point
- Use comfortable walking shoes first.
- Start with 5-10 percent of body weight.
- Keep the first route flat and familiar.
- Use a pack that keeps weight high and close.
- Stop if pain changes your gait.
Weekly progression
- Week 1: two short easy rucks.
- Week 2: add time, not weight.
- Week 3: add one gentle hill or longer route.
- Week 4: reassess feet, knees, hips, and recovery.
- Never increase weight and distance aggressively in the same week.
Recovery notes
- Log hot spots before they become blisters.
- Stretch calves, hips, and upper back.
- Hydrate before and after.
- Sleep matters more than one extra mile.
- Deload after any sharp pain.
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