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Pack heavy stuff at the bottom. As you hump don’t look at the ground. Keep your eyes up, it is easier to breath that way. As you climb a hill. Lean forward and pump your arms hard back and forth. It does help. I humped many a hill in my time at camp Pendelton and 29 palms.
(1) Pack only what you need to use.
(2) Pack it down tight, sloppy rucks are harder to carry. (Parachute "550" cord is good, but some Tough bungie cords are quicker if you need to get into it more, you can also buy extra cinch straps at the hardware store and customize your ruck. I keep all three)
(3) Wear the load high, putting the weight low or back puts more strain on your back, and wears you out faster.
It’s like backpacking but not as much fun. Be sure that your pack is packed tightly and have all your important stuff you will need on the march in the outer pockets like rain poncho, first aid kit, flashlight (moonbeam), etc. You will walk at a very fast pace almost to the point of wanting to run.
I remember my first rucksack march in boot camp. We started out with just a 35 lb pack, helmet, H-harness with canteens and our rifle. It was only 5 miles but it seemed like forever. We worked up from that. Adding more items to carry and more miles to march. By the time I got to MCT (Marine Corps Combat Training), we were at full battle rattle with flack jackets, full magazine pouches, rifle, helmet, H-harness, etc, spare barrel or tripod and a pack that weighed nearly 70 lbs (I weighed it once) and we were doing 20 to 25 miles. We looked more like pack mules than anything else. After doing a couple of those, you learn to take only what you need and everything that they tell you to.
If you are not in shape yet, walk around the ‘hood first, to build endurance. No pack yet, untill you build up strength. Next steadilly build up to your projected max load. Finally, after doing this around your village, nieborhood, take hikes on heavy trails, not down paved or normally paved or made paths. Rest no more than short breaks. Build up to a power walk, almost a slight run. Remember to get good footwear, and wear it in well while doing house work, mowing, ect. New boots will kill ya in a forced long march.