#292 ‒ Rucking: benefits, gear, FAQs, and the journey from Special Forces to founding GORUCK | Jason McCarthy
Mar 4, 2024
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Jason McCarthy, a former US Special Forces member and founder of GORUCK, shares his inspiring journey from military to entrepreneurship. He dives into the mental and physical benefits of rucking, highlighting how it can enhance overall fitness for everyone. McCarthy discusses crucial tips for beginners, the importance of proper footwear, and the sense of community built around rucking. He also reflects on his challenges transitioning to civilian life and the value of resilience and teamwork in overcoming those obstacles.
Rucking provides mental and physical benefits for all, not just military personnel.
Transitioning from military to civilian life poses unique challenges for veterans.
Gradually increasing weight for rucking training prepares for challenging events.
Footwear designed specifically for rucking prevents foot injuries and enhances performance.
Variability in rucking training optimizes stability and comfort while preventing injuries.
Rucking offers practical, scalable fitness benefits beyond traditional exercise methods.
Deep dives
Training Regimen for Special Forces Selection Course
The podcast episode delves into the rigorous training regimen required to prepare for the Special Forces selection course. Candidates engage in extensive rucking exercises, starting with 45-pound dry weight over uneven terrain and progressively increasing to more challenging missions. The training also includes team tactics, involving heavier machinery and dispersing loads across the team. The physical demands are intense, pushing individuals to their limits, where mental fortitude and physical endurance are paramount. The training emphasizes autonomy, pushing individuals to excel independently and collaboratively.
Necessity of Physical Fitness and Teamwork
The episode highlights the significance of physical fitness and teamwork during Special Forces training. Physical fitness is crucial, with individuals required to carry heavy loads, engage in land navigation exercises, and endure long durations of rucking. Teamwork is also emphasized, with candidates needing to work collaboratively in high-stress situations. The training aims to test the candidates' ability to function effectively as part of a team under extreme physical and mental pressure.
Personal Challenge and Mastery of Specialized Skills
Personal challenge and mastery of specialized skills are underscored in the podcast episode. Candidates face personal challenges, testing their physical and mental limits through intense training exercises. The training focuses on developing specialized skills such as land navigation, ambush tactics, and carrying heavy equipment, preparing candidates for real-world combat scenarios. Mastery of these skills is essential for success in the Special Forces selection course and subsequent missions.
Transitioning from Military Service to Civilian Life
The transition from military service to civilian life is explored in the podcast episode. The host shares personal insights on his military journey, emphasizing the transformational impact of military service on personal growth and values. The challenges of transitioning out of the military after completing a five-year contract are discussed, highlighting the emotional and psychological adjustments required. The episode delves into the lasting impact of military experiences on individuals and the complex process of reintegrating into civilian society.
Starting with Training and Weight Guidelines for Beginners
For beginners who are not athletes but want to start rucking, it is recommended to begin with 20 pounds of weight and go for a couple of miles. The goal is to initiate the practice without pushing too hard initially to avoid discomfort or disliking the activity. Starting with a lower weight allows for gradual adaptation to the physical demands of rucking.
Gradually Escalating Weight for Fit Individuals
For individuals who are already somewhat fit and looking to incorporate rucking into their routine, starting with around 30 pounds of weight can be a suitable beginning point. As fitness improves, individuals can gradually increase the weight load to 45 pounds or slightly higher for more challenging rucks. It is essential to listen to the body and tailor the weight according to personal fitness levels and goals.
Rucksack vs. Weight Vest for Rucking
While weight vests can be beneficial for specific tactical training like military or police operations, rucksacks are generally preferred for rucking due to ergonomic considerations. Rucksacks promote better posture by allowing the shoulders to roll back and encouraging deep breathing. Weight vests may lead to poor posture and restricted breathing over time, impacting overall comfort and sustainability during rucking activities.
Choosing Rucksack Setup for Comfort and Stability
Personal preferences play a significant role in utilizing chest straps and hip belts on rucksacks during rucking. Some individuals find that leaving the chest strap unsecured allows for better chest expansion and easier breathing. However, others may benefit from the added stability and weight distribution provided by the hip belt, especially when carrying heavier loads. Experimenting with different setups can help determine the most comfortable and effective rucking experience for each individual.
Benefits of Alternating Carrying Methods
Varying the way you carry a load during rucking can influence blood flow, weight transfer, and comfort. Experimenting with how weight is distributed between shoulders and hips can impact the overall stability and efficiency of the ruck. Optimal weight distribution aims for stability and comfort to prevent strain and potential injuries.
Training and Preparation for Rucking Events
When preparing for challenging rucking events like the Normandy challenge, progressively increasing distance and weight in training is essential. Building up to marathon distances and incorporating heavier weights mimics the demands of these extensive events. Training variability in pace, weight, and terrain prepares individuals to handle the physical and mental challenges of long-distance rucking.
Rucking as a Lifestyle and Fitness Enhancer
Rucking is advocated as a versatile fitness activity that can be integrated into daily routines and travel. Emphasizing the practicality, simplicity, and scalability of rucking, it serves as a functional and accessible form of exercise. Rucking is positioned as a foundational movement practice that not only enhances physical health but also fosters mental resilience, self-discipline, and a sense of community.
Enhancing Footwear for Rucking
Creating specialized footwear for rucking involves detailed considerations of support, comfort, and durability. Collaborating with experts in footwear design helps in crafting shoes that address the specific needs of ruckers, aiming to prevent foot injuries and discomfort. Footwear plays a critical role in optimizing performance and minimizing the risk of foot-related issues during rucking activities.
Potential of Rucking to Surpass Running
Positioning rucking as a fitness activity with extensive benefits beyond traditional running, there is a push to broaden its adoption and awareness. By emphasizing the versatility, simplicity, and historical significance of rucking, the goal is to establish it as a mainstream and preferred form of physical activity. Highlighting the holistic advantages of rucking, including physical health, mental well-being, and community engagement, aims to elevate its status in the fitness domain.
Integrating Rucking into Lifestyle Habits
Encouraging the incorporation of rucking into daily routines and travel experiences, viewing it as a practical and adaptable form of exercise. Emphasizing the freedom, functionality, and simplicity of rucking, it is positioned as a convenient and effective way to stay active. By treating rucking as a natural extension of daily activities, individuals can leverage its benefits for physical fitness, mental fortitude, and exploration.
Jason McCarthy is a former US Special Forces member and the founder of GORUCK, a company specializing in rucking equipment. In this episode, Jason recounts his journey from military service to navigating the challenging transition back into civilian life and ultimately embracing the mission of introducing rucking to the masses. Delving into the significance of rucking in military training and its applicability to the wider population, he discusses the mental and physical benefits of rucking as a mode of training, provides practical tips for beginners, and answers frequently asked questions about packs, weights, footwear, and more.
We discuss:
Jason’s upbringing and what inspired him to join the military [3:15];
Jason’s path to becoming a Green Beret, his calling to serve, and staying true to oneself [10:30];
About the Green Berets: their role in the military, unique abilities, missions, and more [20:00];
The mental and physical challenges of special forces training and selection [25:00];
Rucking challenges as a Green Beret [37:00];
How Jason trained in his off-time and stayed mentally prepared [46:30];
Jason’s difficult decision to leave the army, and the challenges many veterans face returning to civilian life [51:30];
Jason’s struggles after leaving the army: loss of identity, feelings of shame, and the how he overcame a period of despair [57:15];
The origin of GORUCK [1:10:30];
The GORUCK Challenge [1:24:30];
The company's evolution from event organizer to manufacturing specialist, spurred by the growing interest in rucking as a form of training [1:35:30];
FAQs about rucking: packs, weight, rucksack vs. weighted vest, chest straps, and more [1:38:45];
Commemorating Normandy: GORUCK's plans for the 80th anniversary of the Normandy landings [1:51:30];
Footwear for rucking, and how GORUCK got into the footwear business [1:57:30];
How to avoid the most common injuries from rucking, and the benefits of rucking for VO2 max, strength, and sleep quality [2:05:00];
Advice for using rucking as a mode of training, and the advantages of rucking over other forms of training [2:12:45]; and
