Ruck March Race

EVENT OVERVIEW

What: Modified Ruck March
Distance: 12 km (6 km out and back)
Load: 40 lb rucksack (Women) 50 lb rucksack (Men) *Please load bag as close to required weight as possible*

Load Continued: Scales and extra weights available on the day of event, please let us know if you require additional weight for rucksack prior to

Weight Verification: Bags will be weighed both before & after the race to ensure it meets the standard. To be eligible for the prize, your ruck must weigh the minimum weight mentioned above.

Who Can Participate: Open to all CAF members - no prior ruck experience required!

DATE, TIME & LOCATION

*New Date: Friday, October 17^th (weather dependant)
Time: 08:00 AM start (please arrive 15–20 minutes early)
Location: Shearwater Flyer Trail (meet at Shearwater Fitness Sports and Recreation Centre)
Route: 6 km out and 6 km back on a straight, gravel rail trail
Parking:  Shearwater Fitness Sports and Recreation Centre – gym parking

REGISTRATION
To register, please email

• Nika Bub – nika.bub@forces.gc.ca

Please include your full name, email and let us know if you're signing up as an individual or as part of a group/team.

PRIZES

Top Male & Female prize: $100 gift card to Sportchek each

A draw will take place between the top male and top female finisher for the grand prize of:

• One night’s accommodations at Rodd Brudenell Hotel & Resort (PEI)
• Two green fees for Brudenell Golf Club
• Irving gas card
  Total prize value: $700 – essentially a paid getaway to Prince Edward Island for two!

Note: While you are welcome to register as a team, prizes will be awarded to the top male and female finishers only. Team times will be tracked separately and shared for fun.

FREQUENTLY ASKED QUESTIONS

Is there a fee to participate?
No, this event is free!

What should I wear?
Something athletic and comfortable. Dress for the weather and the challenge.

Can I wear a weighted vest?

A weighted vest is not permitted for this event

What kind of shoes should I wear?
Runners or trail shoes/boots with good tread and support are ideal for the gravel trail.

Will hydration and snacks be provided?
Yes, there will be a hydration station at the 3km point as well as snacks at the 6km mark and at the start and finish. You’re also welcome to bring your own water/food.

Can I use music?
Yes, headphones/speakers are allowed.

Can I run instead of walk?
As a safety consideration, only walking is permitted for this event.

Can I participate with a team?
Yes! You’re welcome to participate as a group. Team finishing times will be determined by the last team member to cross the finish line. Note: only one prize will be awarded to the fastest individual (not team).

Will times be officially recorded?
Yes. All participants will be timed individually.

Are pets allowed?
No. For safety reasons, pets are not permitted on the course during the event.

Will the event still run if it rains?
Yes, rain or shine, unless weather conditions become unsafe. We’ll send an update 24 hours before the event if the weather is expected to be unsafe. 

TRAINING TIPS
To help you prepare:

• Start practicing with weight early. Gradually build up to the load in training to avoid injury.
• Practice pacing - find a steady rhythm you can maintain for 12 km.
• Include core, back, and leg strength work in your routine.
• Try a few practice rucks using the same gear and shoes you’ll wear on event day.
• Walk hills or stairs to build endurance and simulate added difficulty.

Rucking Progression

Rucking Considerations

Footwear

Foot and ankle care is paramount while rucking. We want to avoid risking stress fractures, chaffing, blisters etc, and, as such, should be considerate of the footwear we use / train in.

Ensuring proper FIT of our boots / footwear is extremely important. Members should not feel any excess sliding / rubbing of their feet against the inside of their shoes/boots. Good socks, boots, and insoles help. Foot powder and extra socks help. Boot lacing strategies can be used to alleviate pressure through specific parts of the feet.

Posture

Hips and shoulders tend to round forward while rucking, and individuals may adopt an overly flexed posture. Ensuring that shoulders are pulled back / down, away from the ears, and that our chest and hips remain open and tall during our rucks is important.

Accessory Strength Training

Additional strength training can include core, back, and hip strengthening. Additional strength training should be added conservatively as the volume and demand of the rucking program increases. We should adopt a policy of “do no harm,” and I would recommend going through this additional strength work 1-3x per week, allowing 1-2 days rest in between strength training sessions.

Strength Training Itinerary 

Choose 3 Movements from each column. Complete 10 reps/metres/seconds per side per exercise, in a circuit style workout. Complete 2-4 rounds. Record # of rounds, and weights used.

SEE MAP BELOW: