hi i was just wondering how much weight they carry on there back in the army as i want to start running with a rugsack but don't know how much to way it down with and what is best to way it down with. Mod Edit. Read some of the advice in this thread with caution. As has been said in this thread do not train seriously with weight before joining, concentrate on cardiovacualr training. Phase 1 is more focused on basic fitness rather than weight carrying ability. Running with weights without understanding what you are doing can lead to long term skeletal damage and will both mess up your career but also the rest of your life.