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The Tough Ruck Guide ©2013-2015

The Tough Ruck Guide

A ‘How To’ Guide - Training Plans, Conditioning, & Protecting Yourself.

~2015 Edition~ Abridged

23-Feb-15

Partners:

Boston Athletic Association – Boston Marathon

National Park Service – Minute Man National Historical Park

The Trustees of Reservations – The Old Manse


Mission of the Tough Ruck

The Tough Ruck mission is to provide support and assistance to the families of our fallen

comrades throughout the United States. This is accomplished by providing the families of fallen

military service members with the financial and emotional support that they need to make it

through anything while also providing support to current and former military members who have

battled the challenges of suicide.

IMPORTANT NOTE ABOUT THIS GUIDE:

The information contained within this document is for informational purposes only and

does not constitute an agreement, confirmation or obligation by any one person(s) or organiza-

tion(s) mentioned within these pages. The products and/or services mentioned within these pag-

es are not to be considered endorsements of any kind. This is meant entirely for educational pur-

poses and to act as a forum for current and future Tough Ruckers to learn from and improve as

military members who are the epitome of physically fit members in society.

Additionally, the suggestions within this guide are just that, suggestions. These are the

tips and tricks of skilled athletes, ruckers, and military members. The advice here should never

replace a medical professional’s opinion. Always maintain a high level of safety and awareness

to your surroundings.

Material and Inspiration provided by:

Adam Ayer, SPC - Massachusetts Army National Guard

Dan Berrien, 1LT - Massachusetts Army National Guard

Laurie Deitemeyer, 1LT - Massachusetts Army National Guard

Stephen Fiola, CPT Massachusetts Army National Guard

Jeff Luke, TSgt. - Massachusetts Air National Guard

Bernard Madore, SFC - Massachusetts Army National Guard

Stephen Sharp, SFC - Massachusetts Army National Guard

Editor:

Ms. Nicole Fitzgerald


Contents

Introduction [page 4]

The Course, Battle Road Trail Route Information [page 5]

Rucksack & The Basics [page 6]

How to Pack & Carry Your Ruck [page 7-13]

Foot Care Part I Boots! [page 14-15]

Foot Care Part II Socks, Powder & More [page 16]

How to Train for 26.2 Miles / Training Plans [page17-21]

Training Resources. APPs, GPS & More. [page 22]

Contacting Us [page 23]

3


Section Contents:

Introduction

Tough Ruck Rules

Introduction

Introduction

Whether it is a training event or preparation for a tactical operation, the American Sol-

dier’s rucksack has always maintained the ability to hold the essential items that a Soldier needs

to survive; from food, water, uniforms and so much more. The rucksack has to hold everything

he or she needs to live, fight, and protect our great nation. Ruck marches have long been used to

push the level of endurance and strength of an individual. This will not be easy, but you will

never forget being a part of it.

Rules of the Tough Ruck

1. Tough Ruck participants are made up of any member of the Armed Forces currently serv-

ing, are a Veteran, a first responder, or Civilian. This does extend across borders and is an

open invite to our allied brothers and sister around the world.

2. There is no weight minimum or maximum to a ruck. This program is based on integrity.

We ruck for those who cannot. Honor them and fill that RUCK UP! (Remember to do

this safely; it’s a marathon not a sprint.)

3. Regardless of a rucker’s branch of service, rank, or position, each rucker is a person who

has volunteered to band together and do something to honor our fallen brothers and sis-

ters. All ruckers will act in a professional and courteous manner at all times. Failure to

do so will result in removal from the course.

4. Ruckers push themselves and are the epitome of drive, determination, and motivation.

Whether it is a 5 mile course or an ultra marathon, each rucker will push him or herself to

their max potential and NEVER GIVE UP.

5. Ruckers leave all egos, negative attitudes, and apathy at the start line. You are a member

of a team. WE are proud, you should be too.

Special Note to First Responders and Civilians:

While a majority of the information in this guide may seem to only apply to military

members, please use your own judgment on what type of ruck or pack to wear, what to pack and

what you are wearing on your feet. If all else fails, flip to the “Contact Us” section and we can

help.


Section Contents:

Map of the Course

Pace Chart

The Course

Battle Road Trail

Map of the Course While a map of the course is below, the actually layout of the course will be distributed to

register Tough Ruck participants approximately two weeks prior to the event. For more infor-

mation on the National Park Service’s Battle Road Trail go to:

http://www.nps.gov/mima/planyourvisit/placestogo.htm.

For a larger copy of this map go to:

http://www.nps.gov/mima/planyourvisit/upload/MIMA%20Park%20Map.pdf

For an idea on your pace, follow this chart (distance is in miles):

http://www.nps.gov/mima/planyourvisit/placestogo.htm

http://www.nps.gov/mima/planyourvisit/upload/MIMA%20Park%20Map.pdf


Section Contents:

The Rucksack

Ruck March Basics

Rucking vs. Running

Rucksack &

The Basics

Rucksack

The term “rucksack” is actually a loanword, or borrowed, from the German language and

it literally translate as “back pack.” Certainly the backpack that you had while in grammar

school is a bit different; rucksacks today come in various sizes and configurations that are all

based upon the requirements of the military member and what service he or she is in. Ruck

marching with a ruck seems to be such an easy concept; you walk long distances over varied ter-

rain with a backpack that is really large and carries some pretty important items.

Rucking vs. Running

Let’s start this section right and just state right off the top that ruck marching and running

are two entirely separate things. To be a good runner, one must run. To be a good rucker, one

must ruck.

Mechanics of Movement – How You Move

Step 1 - Find a flat known distance of about 100 feet (on a track or the distance between utility

poles on a street will help, the length isn’t important)

Step 2 - Walk to and from normally (have a friend video tape you walking)

Step 3 - Put on the rucksack with 25-35ibs in it and walk to and from while also videotaping it

Weight Distribution – How You Carry It

Step 1 - Shorten your stride to reduce injury and stress and to reduce loss of kinetic energy

Step 2 - Keep your head level, balanced and focused in front of you, look forward not down

Step 3 - Remind yourself about Steps 1 and 2, as we get tired we often forget the basics

Time Management – How You Train

Step 1 - Get a watch or GPS Tracker with a Timer

Step 2 - Plan out your routes and ruck safely


Section Contents:

Suggested Packing List

How to Pack a Ruck

How to Carry a Ruck

How to Pack &

Carry Your Ruck

Introduction, How to pack a ruck

Packing a ruck can be a challenge but how it is done is important. As you move, contents

in a ruck will shift. As they do, your ruck can become imbalanced and even cause injury. If you

begin to lean more to one side because of this shift you could injure your back, neck, or legs.

Additionally, this shift could cause you feet to move or step at angles that create hot spots or

blisters on your feet. Follow this sample content and packing guide to prevent contents from

shifting and unnecessary injuries from occurring.

Suggested Packing List - Total Weight is Approximately 35 lbs.

The items listed below are strongly suggested and some of the items are required. Some of the items are there to

add weight while also having a complete pack. Other items are of strong utility like the medical kit. Use this as

your starting point. Add to or take away as you see fit.

1 Military issued ID card/CAC (This is a required item for all military members)

3 Tan short sleeve t-shirts/wicking if possible 1 ACU/ABU Jacket w/nametape, rank, flag, unit

patch

1 Wet Weather top

1 ACU/ABU pants

1 Wet Weather bottoms

1 Patrol cap w/rank

1 Fleece

1 Wool/Knit winter cap

1pr gloves

1 Pt belt (This is a required item)

1 Polypro top

4 Chem lights (glow sticks)

1 Polypro bottoms (Cold weather bottoms)

1 Medical bag complete w/tourniquet

1pr Boots

1 Blister/Foot Care Kit - bottle foot powder (medi-

cated), mole skin, BodyGlide®, ice pack(s)

1pr Sneakers

1 set Patches (Unit, Flag, Name and Rank)

1pr Slippers/shower shoes/flip-flops

1 Misc. protein/energy bars, bananas, trail mix

2, 1 quart Canteens w/water (It is also suggested you bring water bottles with an electrolyte

mixture in addition to regular water)

1 Poncho

1 Washcloth

1 Wet Weather bag

1 “Waffletop”/Under layer Cold Weather 1 Dog tags


How to Pack a Ruck (sample)

Notes Example

First thing to do is lay out all the gear that is on

the packing list. Once gear is laid out, highlight

items on the list as you see they are accounted

for.

Make notes of items that you need and items

you want. In the event you run out of space

you need to be able to prioritize what you have.

Though this may be more applicable to strate-

gic or tactical scenarios, it doesn’t hurt to think

about it.

Now prep gear to pack away. Pack gear in Zip-

loc bags. This is great for two reasons: One is

that it keeps gear dry if it starts to rain or from

sweat and two is that it’s easier to pack away

gear and also locate it should you need some-

thing out of ruck.

2 gallon ziploc bags work best for bigger items

and 1 gallon bags for smaller items like gloves,

hats, and socks. Place the items in a bag and

squeeze out air just before you zip it closed.

This tends to create almost a vacuum seal in

bag.


Pack items in groups. For example, ACU/ABU

top and bottoms in one bag, Tan t-shirts and

polypro in another bag. Then take a black

sharpie to write on bag what is inside and

quantity.

Newer Rucksacks you’re able to separate one

compartment from the other to make an upper

and lower pouch. If you have one of these,

open up lower portion of pouch. You will see a

zipper inside. Zip this closed. Once closed, put

wet weather bag in upper portion. This helps

protect your items from rain and sweat and of-

fers you another bag to carry stuff should the

need arise.

It helps to place ACU/ABU top and bottoms,

Fleece and waffletop in lower portion. These

tend to be lighter items. If you put heavy items

such as boots and water bottles in this portion,

the weight will be poorly distributed so that

when you ruck, you will find it wants to pull

you back. Remember center mass is where the

bulk of the weight should be.

Next place your boots in upper portion with

sole against inside back of ruck so they are

closer to your back. In the picture you will no-

tice that there is duct tape around the boots to

make them more compact; that helps keep eve-

rything tight and easier to remove if you need

to get to stuff in a hurry.


Next to follow are the sneakers. Then followed

by polypro/winter top and bottoms that are

placed closest to the outside. This tends to push

items tight as things settle in the ruck.

Remember: Heaviest closer to the mid-

dle/between shoulders of your back and lighter

items on the outside and to the bottom. What

this ends up doing is making the ruck want to

sit up against your back. Once all the items are

in the main body, squeeze the excess air out

and close the wet weather bag or top of the

rucksack.

Wet weather top, bottoms and canteens are

placed in the side pouches; 1 top and 1 canteen

together in one pouch and 1 bottom and 1 can-

teen in another pouch. This will keep weight

distributed evenly and also easy to access in

case of rain and when you need to hydrate.

Use that amazing PT Belt to wrap around the

ruck. This works great to make you visible to

other ruckers and traffic. Chem lights/glow

sticks are used for this as well. It’s still dark

when we start to ruck and this will help to let

cars driving on the route locate you. Even in

practice, use these!


All the straps on the ruck are neatly folded and

secure. Dangling straps look terrible. Not only

does securing them present a neat appearance

for the public, but it also gets annoying when

straps are slapping against you when you’re

trying to ruck. If you don’t have the elastic

bands on your ruck use duct tape.

Your medical bag/improved medical kit is

snapped on the front of the ruck in the middle.

In this picture you can see how duct tape is

used on the back bolster and the frame. Often

this back bolster tends to twist and move

around quite a bit. By duct taping this bolster

securing it to the frame it keeps it from bounc-

ing around as you ruck. This also will keep the

ruck tighter to your back using the waist straps.

You may notice that patches were added to the

packing list. Remember that this ruck is dif-

ferent than most rucks you have experienced in

the past. We are being filmed, photographed,

and possibly interviewed. A smart Soldier is

one that is prepared for the situation in the

event he loses any patches while rucking this

course. How many times have you looked on

your shoulder and saw a flag missing from re-

moving my rucksack? Or having two flags on

your pocket from bumping into another soldier.


How to Carry the Rucksack

This is correct. The body should be

straight. Movement with your feet should

be as fluid as possible.

Even with the photo cropped you can see

how uncomfortable this looks. Leaning

back will be painful in your lower bock.

Needless to say, this is incorrect.


As we get tired we all begin to do this; lean-

ing forward also adds additional weight to

the shoulders and unnecessary stress on the

knees and forces you to push more with

your feet instead of your hips. In short, this

leads to more blisters to the untrained feet.

Pro Tip

If you have ever gone running for an extended period of time or rucked a signifi-

cant distance, you probably already know how painful it can be when you get friction

burns on your skin. There are a few ways to prevent them but the best is by using prod-

ucts like BodyGlide® will reduce and usually eliminate the friction/chafing on areas of

your body where this occurs.


Section Contents:

Boot Types

GI Standard Issue

Extreme/Outdoor

Sneaker & Compliance

Foot Care Part I

Boots!

Introduction, Boots - Foot care Part I

One of the most important questions to ask yourself, as a Rucker is “are my boots good

enough for a marathon?” This section is going to explore what your options are for those won-

derful little leather and rubber things you attach to your feet called boots.

Depending on your branch of service, make sure you adhere to the standards of wear and

appearance as a military member. If you do not know the regulation regarding boots, please seek

out the assistance of your chain of command. For Army Soldiers, a chart at the end of this sec-

tion will guide you. If you are not a military member, find the boot that best meets your own

needs.

What Boots Should You Wear?

Standard Issue Sneaker Extreme/Outdoor Hikers

Brands: Belleville® Brands: Nike® & Converse® Brands: Rocky® & Oakley®

Pros Cons Pros Cons Pros Cons

Issued (free) Tough to

Break-in Light Weight Expensive Easier to Break In Expensive

Fairly Durable Inconsistent

Material Superior Quality

Reduced

Ventilation Extremely Durable

Some are out of

military regulation

Easy to Find Poor Ankle

Support Easy to Break In Ankle Support Ankle Support

Can be Hard to

Find

How To Break In New Boots These methods may reduce their useful life, or void a factory warranty.

Standard Issue Sneaker Extreme/Outdoor Hikers

(1) Find the best fit for you, make sure

your toes are not hitting the tip inside the

boot.

(2) Get the boots wet enough so that the

water is entering the boot.

(3) Wear them wet for a few hours then

let them dry for a few days.

Most beneficial aspect to these boots is

that most sneaker type boots only need

to be worn around for a day or two to

really be broken in. The most you wear

them, the more comfortable they will

feel.

(1) Wear the boots for several days or

longer during heavy activity. Because of

the heavier materials used in construc-

tion this will take longer than the other

types of boot.

(2)Avoid large amounts of moisture with

extreme cold weather boots as they will

soften the skin on your feet and promote

blisters.


Sizing

Regardless of what you decide to use, your standard issue boot or a more expensive

brand, trust yourself; if it does not feel comfortable than do not buy it. And do NOT buy boots

online unless you already know how they feel and fit. Each manufacturer will say that they are

making the same size boot as the next but each one is different. A great example here is when

you buy a size 9W in a Nike® boot and a size 9W in Oakley®. Nike® boot tend to run smaller

than traditional boots, much like their sneakers. They are meant to fit tight to your foot and sup-

port highly active movement. The Oakley® boots tend to run a little bigger so a 9W will feel

entirely different to each person. Comfort matters but the utility and purpose of your boot is crit-

ical to its proper performance and the health of your feet, legs, and body.


Section Contents:

Socks and Materials

Foot Care Part II

Socks, Powder & More.

Introduction, Socks and Powder - Foot Care Part II

Boots are certainly an incredibly important aspect to any military member, socks too are so criti-

cal and often a forgotten detail when preparing for a training event or for the occasional 26.2

mile stroll into Boston. This section explores a little about what the differences in socks that are

currently available in the market today and what they are made out of. We will explore the dif-

ferent materials and fabrics that these foot coverings are made of and address some of the pros

and cons of them.

Socks - Material and Activities

Walking/Everyday

Running

Hiking

Rucking

Cotton YES YES (Short runs) YES (Short/Limited Hikes) Not Recommended

Synthetic Insulating YES YES YES YES (Cold Weather)

Synthetic Wicking YES YES YES YES (Warm to Hot Weather)

Silk YES Not Recommended Not Recommended

Not Recommend by itself, but

as a liner this can be useful

Wool YES Not Recommended YES

Only in Extreme Cold &

Short Distance

Sock Liners, Nylons, and Keeping Your Feet Dry

Sock liners also help keep your feet dry and reduce the opportunity for blisters to form. It

is all about keeping your feet dry. Use of foot powders is effective in keeping your feet dry. Too

much powder can actually cause problems and may even add friction to your feet. A light coat-

ing on your feet is usually good. Whatever you can do to reduce the moisture and friction on

your feet will help.

Pro Tip

Injinji® socks are a great way to protect your feet during long runs or ruck

marching. These specially designed socks separate each toe and have no seems.

This provides great support for each of your toes and prevents them from rubbing

each other, thus reducing blisters on your toes. They also help your feet breath

reducing sweat production. Combining these socks and a small amount of foot

powder is a great combination and one step closer to finishing a long event.


Section Contents:

How to Train

Training Plans

How to Train for 26.2 Miles

How to Train

With a little bit of hard work, you will be able to accomplish this task of rucking 26.2

miles. The plans listed below cover from five months of available training time all down to only

having eight weeks to prepare. Regardless of your time frame focus on training safety, your

health, and recovery. Remember to stretch and stay hydrated. These plans are just guides. If

these do not work for you, contact the Tough Ruck Team, we can figure it out together.

5 Month (20 Week) Tough Ruck Training Plan

Week Activity Details Ruck Weight

20 Stairs 40 minutes up and

down where available

None

19 Walk 1 hr (3.5 – 4 mi) None

18 Stairs 45 minutes up and

down where available

10 lb

17 Walk 1.5 hr(4 mi) None

16 Stairs 45 minutes 15 lb

15 Walk 1.5 hour(4 mi) 10 lbs. (25% goal load)

14 Walk 2 hour(6 mi) 15 lbs.

13 Stairs / Walk 45 Minutes, 1 hour 15 lbs.

12 Walk 4 hour(10 mi) 15 lbs.

11 Walk 2 hour 20 lbs.









2 Walk 6 hours (16-18 mi) Full ruck or 30-40 lbs.

1 Walk 1 hour No ruck, recovery

EVENT Walk Enjoy Full ruck

Post 1 week Walk 1 hour Loosen up, no ruck



Month/Week Distance (Number of times per week*)

Weight (suggested) Notes

1/1 2 miles (2x) 10-15 lbs. Use this easy ruck to focus on short even steps.

1/2 4 miles (2x) 10-15 lbs. It helps to work on a rhythm. Drink water.

1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few

days in between to recover.

1/4 8 miles (2x) 15 lbs. Finding time to do this is tough. Try early morning or

on a treadmill.

2/5 8 miles (2x) 15 lbs. If you are rucking in the dark make sure you are marked

so cars can see you.

2/6 8 miles (1x), 4 miles (1x) 15 lbs.

During these weeks remember that recovery is just as in not MORE important than your training plan’s

execution. Make sure you are warm before you start stretching out and hyperextending your mus-cles. PLENTY OF WATER. And be visible when

you are on the roads.

During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing with a rucksack on and just

get it down. Hop up, put your headphones in your ears and start rucking.

2/7 12 miles (1x), 8 miles, (1x) 15 lbs.



3/10 14 miles (1x), 8 miles (1x) 20 lbs. / 15 lbs.









5/19 24 miles (1x), 16 miles (1x) 35 lbs. Adding more weight, make sure to have a few solid days

of recovery for your legs and shoulders.

5/20 14 miles (1x) 35 lbs. Take this ruck nice and easy.

Goal for this Plan: Prepare for 26.2 mile ruck march with 30-35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)

*The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.



Month/Week Distance Weight Notes

1/1 2 miles (2x) 10-15 lbs. Use this easy ruck to focus on short even steps.

1/2 4 miles (2x) 10-15 lbs. It helps to work on a rhythm. Drink water.

1/3 4 miles (2x) 15 lbs. As the distance increases, make sure you have a few days

in between to recover.

1/4 8 miles (1x) / 4 miles (1x) 15 lbs. Finding time to do this is tough. Try early morning or on

a treadmill.

2/5 12 miles (1x) / 8 miles, (1x) 15 lbs. If you are rucking in the dark make sure you are marked


2/6 12 miles (1x) / 8 miles, (1x) 15 lbs. This may get a little tougher as the weight gets up there.

Remember, the reason you are doing this, you do not

need to be a hero and throw 50 lbs. right off the start.

You will get hurt. Take your time. Do not Run. Take

short steps, lengthening your stride may get you to think

it will end sooner, but you run the risk of stretching areas

of your anatomy that you may not want to stretch.

2/7 14 miles (1x) / 8 miles (1x) 15 lbs.

2/8 14 miles (1x) / 8 miles (1x) 20 lbs. / 15 lbs.



It will seem easier, long, but easy at this point. 3/11

18 miles (1x) / 12 miles (1x) 20 lbs. / 15 lbs.


The trick here is a combination of staying healthy and not

taking all of the work you have done up to this point for

granted. Find your groove and stick to it.





Goal for this Plan: Prepare for 26.2 mile ruck march with 25-30+ lbs. in the Ruck.

(The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)





1/1 2 miles (2x) 15 lbs. Use this easy ruck to focus on short even steps.

1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks wa-

ter.

1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days

in between each march.

1/4 12 miles (1x) / 8 miles, (1x) 20 lbs. Finding time to do this is tough. Try early morning.

2/5 14 miles (1x) / 8 miles (1x) 20 lbs. If you are rucking in the dark make sure you are marked


2/6 16 miles (1x) / 12 miles (1x) 25 lbs. / 20 lbs. This may get a little tougher as the weight gets up there.

Remember, the reason you are doing this, you do not

need to be a hero and throw 50 lbs. right off the start.

You will get hurt. Take your time. Do not Run. Take

short steps, lengthening your stride may get you to think

it will end sooner, but you run the risk of stretching areas

of your anatomy that you may not want to stretch.




3/10 24 miles (1x) / 16 miles (1x) 35 lbs. It will seem easy, long, but easy at this point.

3/11 18 miles (1x) / 9 miles (1x) 35 lbs. Easy - Enjoy it.

3/12 16 miles (1x) 35 lbs. Prep ruck before the big event!

Goal for this Plan: Prepare for 26.2 mile ruck march with 30-35+ lbs. in the Ruck. (The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.)



Good luck in your training. Connect with us on Facebook, tell us your personal story.



1/1 2 miles (2x) 15 lbs. Use this easy ruck to focus on short even steps.

1/2 4 miles (2x) 15 lbs. It helps to work on a rhythm. Every 1/2 mile drinks wa-

ter.

1/3 8 miles (1x) / 4 miles (1x) 15 lbs. As the distance increases, make sure you have a few days

in between each march.

1/4 12 miles (1x) / 8 miles, (1x) 20 lbs.

During these weeks remember that recovery is just as in not MORE important than your training plan’s

execution. Make sure you are warm before you start stretching out and hyperextending your mus-cles. PLENTY OF WATER. And be visible when

you are on the roads.

During the colder months when you are not able to be on the roads get to the nearest bases, armory, or training facility with a treadmill. Forget how you will look on that thing with a rucksack on and just get it down. Hop up, put your headphones in your ears

and start rucking.






3/10 16 miles (1x) 30 lbs. Take this nice and easy

Goal for this Plan: Prepare for 26.2 mile ruck march with 25-30+ lbs. in the Ruck.

(The amount of weight you carry is up to you. Add weight as you feel you are able just do it in small increments.) *The number of rucks per week should have at least 2-3 days in between a ruck. Make sure you stretch before and after; take your time.


Section Contents:

Training Resources

Apps (Droid & Apple)

Websites & Equipment

Training Resources

APPs, GPS & More.

Training Resources

Where to go to get deals on equipment, boots, socks, sock liners. This section covers a

few of the applications and websites that we have found to be useful. This is one of those sec-

tions where if you know of something that we are missing here, please send it our way and we

will make sure that it gets into the next edition of this guide.

Of course there is an APP for it…

Platform Application Developer Cost Description iPhone,

Android

Map My Run MapMyFitness FREE Maps, tracks and logs your walk, run or RUCK.

iPhone,

Android

Nike+ Running Nike, Inc. FREE Map, track, log and interface with social media

with a picture editor. Is compatible with the Ni-

ke+ system of GPS trackers.

iPhone,

Android,

Blackerry

Smartrunner APPSfactory

GmbH

FREE Covering 14 different sports this is simple and

easy to us. It tracks, maps, counts calories, your

distance. Once you are done you can also show

the world what you did on Facebook and Twitter.

iPhone,

Android,

Blackerry

Zombies, Run! Six to Start! $3.99 Not only can you get a good work out in, the app

can make a story out of it. It is a little different

but fun.

iPhone,

Android,

Blackerry

Adidas MiCoach Adidas FREE This app comes with preselected workouts! All

of which could be used and adapted to a Tough

Ruckers regime.

iPhone,

Android,

Blackerry

RunKeeper Fitness Keeper,

Inc.

FREE Great app that score and stores your data remotely

and has one of the best user interfaces out there.

Another great utility is the FitBit. While there are different levels of FitBit, when combined with your smart phone, you can map,

track, and challenge yourself.

Websites that offer Benefits to Military Members.

Web Site Benefits How to Qualify www.promotive.com Savings from 20-75% Market and

Wholesale Prices on over 404 brands

to include:

Marmot, Diamonback, New Balance,

Costa, Sont, Brooks, Carhartt, Nemo,

Kelty, Skullcandy, Cliff Bar, Teva,

Timex, Magellan, Craft, Altra, nuun,

Leki, Fits Sock Co., Injinji, CEP,

Swix, Timberland, and so many more!

Go to www.promotive.com.

Use your DoD email, must be a .mil account.

.edu / .com/org accounts will not work to qualify

you.

Follow the requested information on their site.

If you have migrated to the new mail.mil accounts

use your old account (ex. us.army.mil) to qualify.

www.oakleysi.com 50-75% Retail Follow the site and register. Authorization could

take a few days.


Thank you for reading and supporting us.

Contact Information

This guide has been presented to all members of the military. It is a constantly evolving

booklet of information that is entirely based upon lessons learned. For more information on how

you too can contribute to this or other guides and for general questions about the Tough Ruck

program please email inquiries to [email protected].

Military Friends Foundation, 501 (c)3

Tough Ruck Partnership

14 Beacon Street, Suite 706

Boston, MA 02108

T 617-733-7994

[email protected]

www.militaryfriends.org

www.toughruck.org

Thank You for Reading. And remember:

The information contained within this document is for informational purposes only and

does not constitute an agreement, confirmation or obligation by any one person(s) or organiza-

tion(s) mentioned within these pages. The products and/or services mentioned within these pag-

es are not to be considered endorsements of any kind. This is meant entirely for educational pur-

poses and to act as a forum for current and future Tough Ruckers to learn from and improve as

military members who are the epitome of physically fit members in society.

Additionally, the suggestions within this guide are just that, suggestions. These are the

tips and tricks of skilled athletes, ruckers, and military members. The advice here should never

replace a medical professionals opinion. Always maintain a high level of safety and awareness

to your surroundings.

First Edition Completion Date: 24DECEMBER2013

Current Edition: 22FEBRUARY2015

mailto:[email protected]

www.militaryfriends.org

www.toughruck.org

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