Thad Forester's official site

Why I Ruck

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beautiful scenery for rucking for fitness and mental health


How Rucking Benefits Me

When someone asks what my hobbies are, rucking is one that I normally mention. For me, it’s more than just throwing on a weighted pack and going for a walk. It’s about purpose, discipline, and the benefits that come with it—physical, mental, and emotional.

man rucking with weighted backpack in mountains of utah


Here are a few reasons why I ruck:

  • Fitness with Function
    Rucking builds real-world strength and endurance—no machines or fancy gear needed.
  • Mental Toughness
    Walking with weight on your back is sometimes uncomfortable or tiring. It reminds me that growth comes from discomfort. Plus, I often think of what my brother went thru in his CCT training and while deployed to Afghanistan.
  • Connection to Service
    As a tribute to my brother Mark and others who served, rucking helps me stay grounded in gratitude and purpose.
group rucking with weighted backpacks for community, fitness and honoring Mark Forester
2024 Participants of The Mark Forester JAG 28 Birthday Walk/Ruck
  • Community and Camaraderie
    Whether it’s a GORUCK event or a casual local ruck, there’s always a shared bond among those who show up and move. At least 50% of the time, I ruck alone, but I also often do it with my young sons and with our local F3 men’s group.
    • Further: for busy folks, this is a very good option for catching up with friends. It’s the fitness version of “talking on the phone”.
kids rucking with weighted backpacks for fitness and community, wearing GORUCK KR1

father and sons rucking in nature

men rucking with weighted backpack for fitness and mental toughness
Old friends catching up while rucking 28 miles

group of people rucking with weighted backpacks to honor SrA Mark Forester

  • Time to Think
    Rucking gives me space to reflect, pray, and reset without distractions. Bottom line, it helps keep me sane since my life is busy and loud.
peaceful scenery for rucking with weight to improve physical and mental health, Huntsville, AL

  • Minimal Gear, Maximum Impact
    All you need is a backpack and some weight. Simple, effective, and accessible. Normally I keep mine in my truck, but sometimes leave it by my home office door for easy access to mid-day rucks. It’s a great and convenient way to break up a busy or stressful work day.

If you’ve never tried it, start light and short. You might be surprised what it does for your body—and your mental health.

Why Rucking > Walking (and Easier on Joints than Running)

If you’re wondering how rucking stacks up against other forms of cardio, here’s the short answer: it gives you more with less.

  • Burns More Calories Than Walking
    Rucking burns about 30–50% more calories than walking at the same pace. That’s because the added weight increases resistance without requiring speed or high impact. For more details and backup facts, see what Michael Easter says about it.
  • Lower Impact Than Running
    Rucking is a low-impact alternative to running, making it easier on your knees, hips, and ankles—especially over long distances.
  • Better Posture and Core Engagement
    The weight forces you to engage your core and maintain good posture. It’s a hidden benefit that improves everyday movement and stability.
  • Sustainable for the Long Haul
    You can ruck for years without the joint wear-and-tear that often comes with high-mileage running.
group of people rucking with weighted backpacks to honor SrA Mark Forester CCT


Want to see what rucking shoes I prefer? Click here.

And, if you’re interested in what I’ve found to be the absolute best rucksacks, CLICK HERE.

Related article:

City Ruck Nashville. If you want to join me on my next City Ruck (Birmingham, AL, Nov 22, 2025). Register here for the 12 miler and let me know.

I’ve been using GORUCK products since 2015. And yes, I am a GORUCK affiliate–b/c I tested their gear for 8 years before becoming one. I trust what they produce–all of it.

Ruck Nashville 26.2 Miler Review | GORUCK City Ruck: Pack Contents and Gear

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After 26.2 miles at GORUCK City Ruck in Nashville 2024

On March 23, 2023 I did my first GORUCK City Ruck (formerly Star Course). This is a team or individual event and can be treated as a race or just finish within the allotted time. For the 26.2 miles, we had 11 hours to complete. We weren’t interested in running or “shuffling” just to get done quickly.

My purpose here is to share what gear I used and what I packed in my rucksack. I knew whatever I started out with, I would learn and wish I’d done things differently. So this is my original pack and then what I’d change or not take if I did it again.

A good friend and I were a team and we finished in 9 hours18 minutes. And it was all for this patch (and accomplishment, of course):

Details and rules of the City Ruck are at this link by clicking here and searching for a City Ruck in any location:

Here are the knowns for this City Ruck:

  • Date: March 23, 2024, Nashville, TN, Start time 8:00 am
  • Weather: sunny, 15 mph winds, temps 40-58 degrees
  • Surface: 98% sidewalks/paved paths, 2% grass hills and parks

Pack contents at beginning:

  • GR1 (26L)
  • 20 lb weight plate
  • Nalgene bottle
  • 3L water bladder
  • Rain jacket – GORUCK Challenge Windbreaker
  • t-shirt (as backup or for after)
  • 1 pair Ballega socks, 2 pair Darn Tough socks, both as backup
  • blister kit (Body Glide, scissors, band aids, Gold Bond, moleskin, alcohol wipes, Neosporin)
  • iPhone battery backup (x2)
  • iPhone charger cord (long and short) to connect to battery backup
  • Bulletproof Bands, formerly Ruck Wraps (for my achilles)
  • Dry Bag
  • Apples, oranges, bananas, protein bars, peanuts and cashews (extra of all these to share with teammate)
GORUCK City Ruck pack contents-26.2 miler

On my person:

Now, here is what I would not have brought, having known what I know now:

  • GR1 (21L). I wouldn’t need 26L since I wouldn’t bring so much. The 21L or Rucker would be perfect.
  • 20 lb weight plate
  • Nalgene bottle
  • 3L water bladder
  • Rain jacket – GORUCK Challenge Windbreaker
  • t-shirt (added this as a layer for the first leg b/c I was cold)
  • 1 pair Ballega socks, 2 pair Darn Tough socks, both as backup
  • blister kit (Body Glide, scissors, band aids, Gold Bond, moleskin, alcohol wipes, Neosporin)
  • iPhone battery backup (x2)
  • iPhone charger cord (long and short) to connect to battery backup
  • Bulletproof Bands, formerly Ruck Wraps (for my achilles)
  • Dry Bag
  • Apples, oranges, bananas, protein bars, peanuts and cashews (extra of all these to share with teammate)

On my person (exactly the same):

As you can see, I planned for too much stuff–food, clothing and gear. There was zero chance of rain that day. When I was ready to start, my rucksack weighed 35 lbs. Too much. So, I took out the Nalgene water bottle. My buddy said he wouldn’t eat a banana, so I took one out. I only ended up using about half of the 3L water. Remember, it was not hot. I should have drank more Gatorade though.

My experience rucking long distances prior to this is our annual Mark Forester JAG 28 Memorial Birthday Walk/Ruck, which I’ve been doing annually since 2011. It has designated rest stops with volunteers, snacks, a trailing truck and a sit-down lunch. So, I was used to taking a break for a few mins and changing my socks. For this City Ruck, I never changed my socks, never took off my shoes, and we barely took any breaks. Our only breaks were when we returned to the start/stop point to get our next waypoints (there were 3 “legs” of the event). And sitting then was only to figure out our next route via Roadrunner app.

GORUCK City Rucks are a great and unique way to see a city. I recommend doing one. I’ve already signed up for the Birmingham City Ruck in November, but I’m only doing the 12 miler.

If you’re considering one or signed up for a City Ruck, I hope this helps you decide what you pack. Weather and how the cadre split it up are the most important variables. Obviously, being prepared by ruck training (you only get good at what you do) and knowing what shoes, socks, and other gear you’ll use is important too.

If you have questions that I didn’t answer, feel free to email me at thad@patriottothecore.com

Our post-ruck meal–steak and potatoes.

Related articles:

What are the best shoes for rucking?

How to train for the Mark Forester JAG 28 Birthday Walk/Ruck

GORUCK Indestructible Grid Fleece Review

GORUCK Merino Wool Hoodie Review

GORUCK Simple Pants Review

GORUCK Challenge Windbreaker

This year’s JAG 28 Birthday Walk will be VERY different, and not just because of COVID-19.

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Walkers at stop 2 in 2018

I’ve led this event since the beginning.

I start training for the JAG 28 Memorial Birthday Walk each Jan or Feb. Since I stay active throughout the year, I’m mostly concerned with prepping my feet and hips. Fortunately I’ve never had an injury during this event–from 30 up to 36 miles, I think it’s b/c I always train.

In fact, I always felt like I had an extra push each year on event day. I contribute that mostly to the energy from everyone–they are there b/c they chose to be, not out of obligation. Why would someone choose to walk this distance continually, even coming from many miles and states away? It’s b/c they want to honor my brother Mark and support his foundation.

This year was no different. I started walking with my trusty 20 lb weight plate in my GR2 in January. Then, when social distancing hit in mid-March, even better–I got to get in a quick few miles during the middle of the day. I even started playing tennis with a local high school player. He’s good and I really enjoyed playing with him.

Then, on March 21, I went for a forehand. When I pushed with my left foot, “POP” and I hit the ground probably sounding like a wounded wild animal. Ironic how I was going on earlier with him about staying active and feeling young…

At first I thought someone had hit me with a bat. As I was falling to the ground, I confirmed no one was behind me. My next thought was my lower leg snapped, like a Tyrone Prothro moment, but I quickly felt and knew it was my third option–achilles. I cringe every time I think about it happening.

Crutches, scooter, peg leg and shower seat

These last almost two months have been interesting–I use a shower seat, hobble around and watched my wife do the weed-eating and edging. Yard work has always been my job.

I had surgery April 9. My achilles is healing just fine and I got my final cast off last week. I can now put a little weight on it and will progress daily until I use no crutches by the end of the month.

Since I can’t walk, I won’t be doing Mark’s birthday walk this year. That’s tough to accept. But, my plan is to get ready for next year’s walk. In fact, I have a GoRuck Star Course event in Huntsville in Oct that I have to get ready for. It’s 26 miles.

For all my friends that will be walking in Mark’s honor Saturday, I say thank you. You’ll be all over the country and I look forward to the pictures. Thank you for continuing to support Mark’s foundation even when things are virtual. I hope this makes it easier for many more to participate.

For those who want to sign up and walk the JAG 28 Memorial Birthday Walk, go to this link and sign up. Then, post pictures on social media Saturday.

This forced down time has allowed me more cuddle time with little Will

How to Train for Long Ruck Without Looking Suspicious

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2016 JAG 28 walk
2016 Mark Forester 35-mile Walk

Ever been accused of breaking into homes?  I have.

Let me set this up:  As I was training for my annual Mark Forester JAG 28 Memorial Walk a few years ago, a home owner came out of his house as I passed by on the street and yelled “Hey, what are you doing?”  Said I, “Just walkin.”  Then he said, somewhat accusingly, “You know a guy with a backpack broke into a home here recently?”  I told him I knew that but I wasn’t that guy.

I started training for this annual memorial walk/fundraiser back in 2010 to honor my little brother, Mark Forester.  When I first started walking in Dec 2010, I had someone pull up beside me and offer a ride, more than once.  The large backpack full of heavy items must have made me look like I was carrying all my belongings across the country.

Then, I moved to another city in a huge neighborhood.  I can walk many miles without leaving our enclosed streets.  So, as I started walking late winter thru May each year, I got suspicious looks.  To really add to the fun, we had some break ins and a man wearing camouflage entered someone’s home thru a window, was seen, and fled.  Another important detail:  he was wearing a backpack.

desert camo pack

What are you doing in our neighborhood?

So, the weekend following that event, I was doing my normal walking on Saturday morning with my desert tan camo backpack.  This brings us back to my first paragraph – A home owner came out of his house and yelled “Hey, what are you doing?”  I said, “Just walkin.”  Then he said, somewhat accusingly, “You know a guy with a backpack broke into a home here recently?”

Later, a friend told that man who I was and what I was training for.  He felt bad.  But, I can’t really blame him.  Don’t we want neighbors who are aware and protective of our communities, without being too nosy?

Regardless of my drive and commitment to do Mark’s walk each year, I felt more and more uncomfortable walking around my neighborhood b/c I got so many suspicious looks.  This encounter with being questioned made it even worse.  A good friend, Roger Long, used to do the same thing b/c if he didn’t walk, the effects of his Parkinson’s were too strong, i.e. shaking and poor balance.  He also got those weird looks all over town.  Then he moved to CO and he blended right in.

I decided that a few changes could make a big difference in people’s perception of who I was and what I was doing in “their” neighborhood (in this case, it was my neighborhood too).

Small changes go a long way

Now, I realize in some areas you won’t stand out, but where I live, seeing someone walking thru a neighborhood or around town on paved streets with a ruck sack or backpack and hiking boots draws suspicious looks.  So, here’s what I did:

  1. got rid of the desert camo backpack and got a solid color pack (mine is a gray GORUCK GR2)
  2. started wearing bright colored shirts
  3. added velcro reflective strips to my rucksack.  Originally got these for a GORUCK event
  4. posted on my neighborhood’s Facebook page about what I’m doing and who I am.  This brought out some doubters who were relieved to learn my motives.
  5. optional: put a flag on your backpack.  Pretty sure criminals trying to hide wouldn’t carry a waving flag with them.

Left is my old pack. Right is my GR2.

forester-sprayberry Jag 28

I feel much more comfortable training now and the long, strange looks have subsided.  In this case, it’s good to be just another guy on foot.

For tough rucking gear with a lifetime guarantee, check out GORUCK.

If you’ve experienced this, I’d love to hear your story and what you did to change.  thad@patriottothecore.com

For more details about my gear and actual training, I wrote this article two years ago.

GORUCK Light Challenge review – Birmingham

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GoRuck Birmingham
GORUCK Light Class 1380

A few weeks ago I participated in my first GORUCK event.  I chose the easiest one as my first – the GORUCK Light (now called Basic).  We covered about 5 miles in 4.5 hours.

I made this decision back in January and never planned to prepare specifically for it.  I exercise 5 days/week and each spring I train for and participate in my brother’s memorial birthday walk.  This year it was 35 continuous miles.  Therefore, I didn’t train any differently than I normally do.

Looking back, should I have prepared? What gear did I use? And what would I change?

Let’s face it, if you are relatively active, this won’t be a problem.  It’s more about camaraderie and teamwork.  We had a great group of 23 folks.  We even got a short tour of Sloss Furnace.

I’m going to answer a few question that I had before doing it.

  1. Do we need our own team?  No.  The entire group is the team.  Show up by yourself or already knowing someone.  Either way, you’ll make new friends and you all have the same goal to finish.
  2. Who determines the team weight?  A Facebook page will be created for your event.  Participants can decide on what to use and who will bring it, along with one USA flag that will be carried the entire event.  Many on our team consisted of people from Red Mountain Ruck Crew.  They were very welcoming and helpful to those of us who’d never done this event before.  They also provided the team weight.

Sloss Furnace push-ups
Sloss Furnace push-ups

Gear:

I have the GR2 backpack, which I  highly recommend due to the quality and comfort on my back while carrying heavy weight.  But, this is definitely not required for the GORUCK Light event.  You can get by with any comfortable pack.

The temp was in the 50’s, so I wore a couple layers.  I used Mad Grip gloves for part of the event (carrying watermelons and lifting railroad crossties).  I’m a large, but these come in L-XL, so the fingers are a little longer than I’d prefer, but they were just fine.  Other people seem to like Mechanix Gloves.

For food, I put a granola bar and string cheese in my pocket and was glad to have them.  I brought an extra bar and shared with a friend.  I think he was thankful b/c he thought he wouldn’t need anything during the event.

For socks and shoes, you can refer to this post.

Here is all the gear in my pack.  GORUCK tells you what to bring – I’d bring everything they suggest.  The cadre may be a stickler and want you to have everything exactly as he posts on the FB page beforehand (i.e. spare batteries, cash, phone case, name on ruck plate, etc).

Goruck light pack

goruck light-2Basically, just do whatever the cadre asks.  Follow all traffic laws.  The push-ups, air squats and bear crawls were easy.  However, the flutter kicks were tough.  I couldn’t keep up and pretty sure most in our group couldn’t.  We finished up on them.  But, no two events are the same, so there are infinite exercises the cadre could choose.

Would I change anything if I did it again?  No, the Light isn’t anything to sweat about.  Just prepare if there will be extreme temperatures.  Since ours was in the 50’s and maybe 40’s by the end, it wasn’t bad.  If it had have been warm, I would’ve needed a bigger water bladder.

If you’ve never walked/rucked with weight on your back, then you probably need to do that before the event – for your body and to test out your gear.  Never show up to any even with untested gear (especially backpack, shoes, socks).

It’s a unique event and I recommend doing it.  If you have any questions, feel free to ask me.

GoRuck Light
GORUCK Light done