Ballantyne Evening Hike/Ruck - Moderate 5 miles

Join us for our weekly 5 mile evening greenway hike. We're a group of hikers that have been meeting once a week on the greenway to get a mid week evening hike in since 2018. Some come out to socialize and some come out to get more into the outdoors. Those that seek it can find help with trail suggestions, gear and backpacking tips that we all share.
Preparing for an upcoming hike/ backpacking trip or just want to increase your fitness level? Join the members of the group using this hike as a weekly ruck workout.

REMINDER: Please bring along a headlamp or flashlight since it may get dark during the ruck.

Rucking Information:
Featured in Ballantyne Magazine: https://tinyurl.com/yy6bxx4v
Quick Overview:
• Load up your backpack
• Increase the weight 2-3 lbs a week
• First time? Carry at least 5-10 lbs
• Bring a headlamp and rain jacket
• Stay to the right or center on the path
• Pace: brisk walk for 5 miles
***
• What Is Rucking?
It's adding weight to a backpack and then moving at a brisk walking pace. This helps us train for backpacking trips.
• What We'll Do
We’ll ruck on the greenway for 5 miles. We tend to move around the same pace (17 minute miles or so) and socialize during the outing.
• Goals
An average person carries 25 lbs on an overnight trip. Your goal should be to build up to 30-35 lbs. Some believe it's unwise to ruck with more weight than this. Do so at your own risk.
• Health Benefits
Burn up to 3x the calories vs. walking
Low impact on your knees
Become faster on regular hikes,
Lessen pain on backpacking trips
Strengthens your shoulders, core and back
• More on Rucking:
http://tinyurl.com/morerucking
• Your Starting Pack Weight for New Ruckers
No more than 10 % of your body weight to start.
5-10 lbs = You're comfortable doing moderate to strenuous hikes.
15 lbs and up = You backpack, play sports or do strength training.
----- YOUR BACKPACK -----
• Put Your Ruck Together by Bringing:
Backpack = any used or basic backpack works to start.
Weight = duct taped loose Ziploc bags of sand work the best. Workout weights and water can work too.
Cushion = make the weight more comfortable by using towels to take up volume on the bottom
• Make Your Own Sandbags.
Buy a 50 lb bag of sand from a hardware store. Pour into various sized ziplock bags. Next ductape the bags but not too tight or they will be uncomfortable. A set of 1 lb, 2, 3, 5, 10 , 10, and 10 works well.
Household items for weight in a pinch:
1 lb: can of soup or beans
2 lb: small bag of rice
3 lb: bag of apples
8 lb: gallon of water
more = https://tinyurl.com/y6akh8dr
----- GEAR UPGRADES -----
• Shoes and Rain Suit
Shoes = running shoes work fine on the greenway. Trail runners and boots may not be suited for concrete parts of the trail but their grip is well suited if it rains.
Optional Rain Suit = $20 Frogg Toggs Ultra-Lite Suit, they run big
• As You Carry More Than 20 lbs Consider Adding..

• Black Superfeet insoles
• Ultralight Backpack = capacity up to 30 - 35lb. I like these for most of our 1-2 day group backpacking trips. http://tinyurl.com/ultralightpack

• Carry More than 35 lbs? Consider Adding...

• Green Superfeet insoles
• Packs like an Osprey Aether 70 that can carry 35 - 60 lbs. Larger capacity packs are ideal for week long backpacking trips.

----- PARK RULES AND HEALTH -----
• Dogs / Trail Etiquette

• Well behaved dogs are welcome. The park requires a 6 foot leash + must stay to the right.
• While on the trail please leave space on the left for runners and bikers that share the greenway with us.

• Those with Injuries/Health Issues
Check with your doctor if you are unsure about doing this excercise. It should not be assumed that leaders are certified in CPR/personal training. Any advice is from our experience as a hiker/backpacker.
----- ANYTHING ELSE ? -----
• Feel free to send me a Direct Message on Meetup.