COME WITH IT NOW: Natasha Chung, Sunrise Ruck Club - Portsmouth, United Kingdom
COME WITH IT NOW:
AN INTERVIEW WITH NATASHA CHUNG of SUNRISE RUCK CLUB
PORTSMOUTH, UNITED KINGDOM
As you continue to immerse yourself in the sport of rucking, learning from those who’ve traversed before you can help shorten the learning curve between novice and badass. There are certain aspects of rucking that can only be predicted and prepared for after someone else has learned it the hard way.
So, in this evolving blog series, Come with it Now!, we’re taking the pulse from those who’ve got some notches on their padded hip belt to help guide others in their pursuit of a healthy, adventurous lifestyle while rockin’ a rucking backpack.
In this installment, please welcome Natasha Chung, of Portsmouth, United Kingdom, who co-founded The Sunrise Ruck Club. As our first female guest, Chung shares valuable insight into the essence of what motivated her to start a ruck club during a global pandemic and the importance of paying attention to the nuances of what makes sense for you when venturing into your personal rucking journey.
Let’s get some...
RUCKS ON PARADE: First things first, give us the elevator pitch on Sunrise Ruck Club (SRC).
CHUNG: The Sunrise Ruck club is an inclusive community for like-minded people to share adventures and training around the world. Because the sun is always rising somewhere around the world and no matter how heavy or light your ruck, most of us are carrying something.
How did rucking influence you to launch SRC?
In 2020, I left my job and workout community in Asia and relocated back to the UK during lockdown. Rucking to see the sunrise kept me accountable, and I realized that a lot of other friends around the world were in a similar position—isolated and separated from their pre-COVID communities. It started with a hashtag and tagging friends on social media and eventually we realized it could be more than that, so we created the SRC as a way to stay connected and build our online community.
Who might SRC appeal to and why?
The SRC is open to anyone who enjoys getting outside and sharing their experiences and nature with good people. We are predominantly Ruckers, but also understand that sometimes what I call "the invisible ruck of life" is enough so we welcome people to join and get active with us regardless of what their previous experience with rucking may or may not be.
How would you describe the essence of rucking to someone who's interested, but unfamiliar?
I would describe rucking as going for a walk/run whilst carrying some extra weight with you. For me, the key is that you can go as far (or as near) as you like and as fast or slow as you can (depending on the goal you set yourself). And, you can start as light or as heavy as you want despite a lot of people who seem to think you have to go super heavy straight away, which can be a deterrent if someone finds the idea of “all or nothing” scary or unachievable.
What was the most intimidating or challenging aspect to rucking when you started? How did you overcome it?
When I first started I was definitely worried about what equipment I would need and how I would be able to keep going once I got tired. I think finding a good friend who will go at a similar pace and planning routes that you will enjoy really helps. When you try to see it as an adventure to enjoy instead of a long hard slog then you have different expectations of your ruck and can build your strength and endurance to then push harder and challenge yourself further.
What's the best advice you could give to someone who's out of shape, but interested in rucking?
Start light and build up your weight from there. Plan routes that you know you will enjoy and give yourself plenty of time to get through them so you don't feel too rushed.
When I first started training to ruck more frequently and across farther distances, I would carry my ruck with a light base weight with me while I commuted to and from work. That may sound extreme, but just getting used to carrying a little something extra definitely helped me when I wanted to get out on longer weekend adventures.
What's your go-to rucking backpack (model, style, etc.)? Why that one?
I'm currently enjoying an older model of the GORUCK Rucker for training because of the top and bottom handles that make it easy to hold onto when working out. I also like that it's compatible enough when I ruck to my office and need to take my laptop with me.
What factors should you consider before investing in a proper rucking backpack?
I always tell people to do their research and consider exactly what they want to use their pack for and based on that decide which features they would need.
As a slightly narrower framed female, I would say it's also important to try and find a backpack that fits your body type and size. If your pack is wider than you or can't sit high enough on your back then it's going to be uncomfortable even before you start moving.
What features do your ideal/perfect rucking backpack need to have?
My ideal pack would be the perfect size to fit my body, including a waist/hip strap that is able to adjust to my size. Easy to organize pockets are essential as are a top and bottom handle to use for training. I know that there are some companies that say they are more female-form-friendly, but I do feel like most rucking backpacks are not designed to be comfy on boobs, so maybe also boob-friendly straps (we can live in hope).
You're going on your first serious long-distance ruck or participating in your first sanctioned rucking event—what critical items that might otherwise be overlooked do you absolutely make sure you pack?
After some early solo hiking experiences that I will never forget, for longer distances I always pack a spare battery pack for my phone, waterproof jacket, head lamp, and either a snack or enough food for my journey. Also, your choice of pain medication and plasters (i.e., band-aids) in case of emergency. If possible for more in-city routes, I would also check where I could stop to fill up my water or food supplies if I needed to, as it's always good to have backups to avoid dehydration.
What auxiliary gear/accessories can you now not live without while rucking?
My favorite and super basic thing to take is a merino neck buff. Keeps you warm, protects you from the sun, and it can be used to wipe away sweat. To be honest, I rarely leave the house without one!
Shoes or boots? What kind, and why?
I love my inov-8 Roclite boots for the extra ankle support and thin soles. As an ex-ballet dancer, I had reconstructive surgery on my ankles twice already and always appreciate some extra stability, but also find that for me it's important to be able to feel some contact with the ground.
Extreme weather aside, shorts or pants? What kind, and why?
That’s tricky. When I was in Hong Kong, it would always be shorts and compression socks, trail runner style, but since moving back to the UK I'm usually wearing Revolution Race pants because I find their fit particularly comfortable for my curvy shape.
Advice for preventing and caring for blisters on your feet?
Make sure your shoes are big enough to give your feet room to expand and swell once you've been going for a while—prevention is better than cure.
Do you wear any unique articles of clothing that benefit your rucking lifestyle?
I usually choose to wear a tight compression top while rucking so that my hands don't swell too much and to protect my arms from the sun. Not really unique, but I definitely find it helps me. I also would say—especially for ladies who find that their sports bras tend to rub, if I am going for a long ruck I often use some sports tape on my skin under those regular rubbing points to stop the friction and keep me comfy.
What are some of your favorite exercises using your ruck that have impacted your fitness journey?
There are so many exercises you can do with your ruck, I think it's hard to pick one. I like trying new ones and discovering new variations of exercises. Maybe thrusters? They just feel so powerful.
Are there any creative/unconventional exercises you've adopted using your ruck?
Not only with a ruck, but many people who have crossed paths with me know that I'm a fan of creating new types of burpees—with or without a ruck!
What exercises or movements do you find to be the most challenging while wearing or using your ruck? If so, how do you modify to still get the workout intensity you're after?
Due to my old ankle injuries I sometimes find it a bit awkward or painful to go from down on the ground to standing up quickly so I often would try to deconstruct the exercises and maybe try them first without my ruck. If I am training alone I often use a mirror or film myself doing the movements to see how I can make sure my technique and joints are tracking properly to avoid injury or additional pain.
How do you gauge whether you're over-exerting or not pushing yourself enough?
I sometimes have a tendency to over plan and commit to workouts or rucks so I try to bear that in mind and pace myself when I start to get tired. I feel like I'm better now at knowing when I need to rest and be mindful of that when I'm planning my training. Knowing yourself and understanding if it's a case of "Oh shit, I did too much!" or "Maybe I just need to sit down and have a snack" is something that I think you can only really understand from messing up and trying again.
With all the ruck-related events you've completed, tell us about an "Oh, shit..." moment that tested your mind and/or body, and how you came out of it.
My friend, Douggie and I hit the trails in Hong Kong when we first started ruck training, but ended up getting lost on the route multiple times and were hit by the midday heat. I got really tired and ended up taking a nap on a bench. Luckily, Doug and I are great friends and he stuck with me and we made it to the end... eventually. I think we definitely learned the importance of good planning and knowing your route, terrain, energy threshold.
What are your preferred type/style of weights/weight plates to fill your ruck with?
In Asia, we didn't really have access to weight plates, so we had to improvise a bit with how we filled our rucks. Since I got back to the UK, I just use some flat plates that are made for weight vests. The most important thing for me is to try and make sure that weight is as compact as possible and secure in your pack so it doesn't slide forward and hit you in the back of the head when you start moving more.
If someone is also a runner or into CrossFit, how would you describe the benefits you get from rucking vs. other popular workouts?
I feel like rucking and working out with my ruck help make me more aware of my movement and technique to give me strong foundations for when I do other types of workouts. Especially as someone who has dealt with a long-term injury, I feel like I am extra conscious of the way my body moves and the Importance of good tracking alignment. I also think that as I don't run so much, rucking is a good alternative to walking and is an efficient way of training that fits well into a busy working lifestyle.
To best prepare, endure, and recover, what are some of your general eating/drinking habits before, during, and after a ruck?
I don't have a strict diet or routine when it comes to rucking, but I would often take peanut butter and jam sandwiches or sushi rice balls with me for a longer ruck. I also add Tailwind to my water for longer adventures to give me more energy and electrolytes. Of course, this is different for everyone.
What's your most successful milestone accomplished with rucking?
One of my recent accomplishments was completing the Green Beret Fitness Virtual 30-miler in under eight hours. After recovering from a bad ankle injury in 2019, it feels like it has been a long process to build back my strength and fitness through lockdown.
How has rucking impacted your social life/circle?
I definitely think some of my closest friends are people I have met through the rucking/endurance communities. The formation of The Sunrise Ruck Club over the past year has definitely been something that has brought us closer and helped me to meet and connect with new people, too.
What are the most significant mental/health/fitness benefits you've experienced as a result of rucking?
I find that rucking gives me a chance to clear my mind and escape the day-to-day stress of my work. As I generally don't enjoy running, I find rucking is a good alternative for me to stay fit and improve my endurance. I like to try new routes and explore new places with my ruck.
As our first female guest interviewee, what perspective do you have regarding the dynamics of a sport where men and women participate together? Is there anything the "industry" of rucking needs to improve upon regarding inclusivity and safety for all participants?
I definitely think that it's important to try to be as inclusive as possible within our communities and training as I think often rucking and the sports/events that surround it can be quite intimidating or look scary to people on the outside. I'm proud to be a female leader for Spartan Extreme events and have often seen that the most successful participants aren't always the big, muscled blokes who go to the gym every day (nothing against you guys), but more often people with a hidden strength of mind and resilience. Encouraging people to try new things and taking away that element of intimidation is key—no matter what our gender or background.
Is there someone with a compelling story or interesting connection to rucking who you'd like to nominate for us to interview next?
I'm going to nominate fellow SRC founder and my good friend over in the Philippines, Micca De Joya.
Hey, Micca! Let’s do this! Our people will be in touch with your people… Natasha, any last words?
Thanks so much for inviting me! It's always good to talk about rucking and promote our different communities through a shared passion. Anyone who's interested in joining the SRC is welcome to reach out to me or find us on Instagram and join some of our challenges soon!
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Hey, before you split! We’re always looking for other sharp minds to extract knowledge from. Do you know a prominent persona in the world of rucking, or have a unique perspective from your own personal experience that you’d be willing to share? If so, drop us a line, let us know, and we’ll extend the invite to chat it up and feature your story!
Come with it now!
RUCKS ON PARADE
