Rucking Techniques Overtraining or carrying too much weight in too short a period of time can result in knee, back, and hip issues. It is critical to begin gently in order to analyze where you are. To begin, a weight of 15-20 pounds is ideal. If you are new to rucking, this amount will allow you to learn the technique without causing injury. The best way to avoid injuries when rucking is through proper form. Use caution not to overstress specific areas of your body when rucking. For example, if you experience pain when sitting down, try not to lean forward or bend your knees too far when sitting. In addition to being careful with form, it is important to give your body time to recover between rucks. Try not to push yourself too hard each day by rucking for more than an hour or two. This will help you avoid overtraining and keep you healthy.