The Rucker’s Edge: Rucking Tips, Training, and Gear

Blisters can turn a great ruck into a miserable experience.In this episode of The Rucker's Edge, Spencer sits down with MudGear founder Alex Thrasher to discuss one of the most important topics in rucking: blister prevention.Alex explains why blisters happen, the three factors that create them, and how ruckers can dramatically reduce their risk through better sock selection, footwear choices, lacing techniques, and moisture management strategies.They also discuss the pros and cons of boots versus trail running shoes, why waterproof footwear isn't always the best choice, how heel-lock lacing works, and lessons Alex learned from years of hiking and endurance events.Whether you're preparing for your first 5-mile ruck or training for a long-distance event, this episode will help you keep your feet healthy and your training consistent.In This EpisodeWhy blisters form and what causes themThe three ingredients that create blistersMerino wool vs cotton socksMoisture management strategies for ruckersHow proper footwear fit reduces frictionHeel-lock lacing and why it mattersBoots vs trail running shoes for ruckingWhy waterproof footwear can create problemsLessons from the Appalachian Trail and Camino de SantiagoCommon foot care mistakes ruckers makePractical blister prevention strategies for beginners and experienced ruckersLinks & ResourcesThe Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodMudGear's WebsiteEpisodes Mentioned in the Episode:Episode 35: Foot Health and Injury Prevention with Dr. John RitterEpisode 39: Mark Jones on Rucking Performance and World Record PreparationNotes:Music Credit: "Play This Game" by Black Rhomb.Disclaimer: The information presented in this episode is for educational purposes only and should not be considered medical advice. Always consult a qualified healthcare professional before beginning any exercise program or making changes to your health, fitness, or nutrition routine.

In Part 2 of our Training with a Ruck series, Drew Snarey from Frontline Athletic joins the show to explain how a rucksack can become a surprisingly effective strength-training tool. From squats and step-ups to carries, rows, presses, and core work, Drew breaks down the exercises that deliver the biggest return on investment and explains how to integrate them into an existing rucking routine.The conversation also explores the role of recovery, sleep, progressive overload, and why many people sabotage their progress by doing too much too soon.If you've ever wondered how to get more out of your ruck beyond simply walking, this episode provides a practical roadmap for building strength with the gear you already own.In This EpisodeDrew's background in law enforcement and functional fitnessWhy rucking can complement traditional strength trainingThe stabilizer-muscle advantage of training with a ruckLower-body exercises including squats, step-ups, and deadliftsUpper-body movements such as rows, curls, carries, and pressesCore exercises that work exceptionally well with a rucksackHow to build a simple weekly strength-training planRecovery, sleep, and nutrition considerationsCommon mistakes new ruckers makeWhy consistency matters more than intensityRelated Episodes:Part 1 of the Training with a Ruck Series (6 Rucking Workouts That Significantly Improve Your Conditioning)Links & ResourcesFrontline Athletic's WebsiteFrontline athletic on InstagramThe Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodNotes:Music Credit: "Play This Game" by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Travis Chapman from RUCKFWD joins The Rucker’s Edge Podcast to share how rucking became the first form of fitness he could consistently stick with after years of starting and stopping gym routines. He also discusses how he's using rucking to bring awareness and raise funds for a health condition that hits close to home: arthritis.We discuss:How he discovered rucking through GORUCKHis experience progressing from 1-mile rucks to longer challengesThe inspiration behind RUCKFWDWhy he launched the Ruck Arthritis ChallengeLiving alongside arthritis Building positivity and community through ruckingThis episode is an honest conversation about movement, purpose, consistency, and using fitness to create positive change.Links & ResourcesRUCKFWDRUCKFWD on Instagram: @RUCKFWDThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: 'Play This Game' by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

How do you build a ruck club that people actually want to be part of?In this episode of The Rucker’s Edge, Spencer sits down with Jessica, co-founder of Triton Ruck Club, to break down exactly how a small walking group turned into a thriving rucking community with multiple chapters.Jessica shares the real, unfiltered lessons from building a ruck club from the ground up—including what works, what doesn’t, and what most people get wrong when trying to grow a community.If you’ve ever thought about starting your own ruck club—or want to better understand how strong rucking communities are built—this episode gives you a practical, proven blueprint.What You’ll LearnHow to start a ruck club from scratchWhy consistency matters more than anything elseHow to avoid burnout as a community leaderWhy celebrating the people who show up is criticalLinks & ResourcesJessica’s Instagram: @ruckinstigatorTriton Ruck Club on Instagram: @tritonruckclubThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: Play This Game by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

In this solo episode, Spencer breaks down the full Ruck Deep Dive research series from Mountain Tactical Institute (MTI). He covers what actually predicts ruck performance, whether strength or endurance training matters more, and how to structure your training if you want to get faster under a ruck.If you’ve been putting in miles but not seeing progress, this episode will make you reconsider how you train.Corrections:This episode credits MTI for conducting the study researching how fatigue changes how ruckers move under weight. This was incorrect. The study referenced was conducted by a team of researchers from the Department of Civil and Mechanical Engineering at the U.S. Military Academy West Point. Here is a link to that study.Effect of Fatigue on Movement Patterns During a Loaded Ruck MarchLinks and Resources:MTI's Ruck Deep Dicve Series:PilotStudy #1: Physical Attributes Which Relate to RuckingStudy #2: Best Ways to Improve RuckingMTI Training PlansThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: “Play This Game” by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Many runners believe the key to getting better is simple:Run more miles.But today’s guest explains why that belief can actually hold runners back.Sam Cvetkovski is an endurance athlete, ultra runner, rucker, and coach who helps athletes build durability and long-term performance.Her journey started in 2020 when she discovered rucking through GORUCK events. That eventually led to competing in some of the toughest endurance events hosted by Green Beret Fitness, including multi-day mountain races.She later transitioned into ultra running, completing races from 50K to 100 miles, and now coaches athletes through Omni Athlete Training.In this episode we discuss:The four pillars of running performanceWhy strength training is essential for runnersHow rucking builds durability and enduranceThe biggest mistakes runners make when starting ruckingHow runners can incorporate rucking into their trainingClint Carr, a former guest of the how and a fellow endurance athlete, described encountering Sam on a ruck like this:“The mountains didn’t care about my résumé or excuses. Steep switchbacks bit into my calves. My lungs felt like they were pulling glass. Somewhere along that climb, I met Sam — quick exchanges, shared glances, me feeding her tag times before she surged ahead like she had wings. She didn’t just pass me; she left me in her dust.”If you’re a runner, rucker, or endurance athlete looking to train smarter and stay injury-free, this episode is packed with insights.Links & Resources:Sam on Instagram: @samstrapSam's Coaching Services through Omni Athlete Training: Omni Athlete Training WebsiteSam's Blog & Coaching Info: Ruck with SamThe book Sam mentioned in the show: Training For the Uphill AthleteThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: “Play This Game” by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Heart rate zones are talked about everywhere. But do we know how to actually use them?In this episode of The Rucker’s Edge, we break down heart rate training in a practical, no-nonsense way:What heart rate zones actually meanWhy Zone 2 is the foundation for longevity and aerobic capacityHow to estimate your zonesHow dehydration messes up your heart rate data How to interpret heart rate trends over monthsThe best heart rate monitors for ruckers (chest straps, armbands, watches, and smart rings)You’ll learn how to use heart rate data in real time during your rucks, how to know when to push and when to back off, and how to measure true cardiovascular progress.If you ruck for long-term health, performance, or longevity, this episode gives you a framework you can apply immediately.Resources & Links:Books Mentioned:Outlive by Peter AttiaThe Comfort Crisis by Michael EasterRuck Fit by Kayla GirgenHeart Rate Devices Mentioned:Polar H10Polar Verity SenseGarmin InstinctPolar Pacer ProWHOOP 4.0Oura RingRuck LoopsShow Links:The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: “Play This Game” by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

What does blood sugar actually mean for someone who rucks for fitness?In this episode, registered dietitian and author Kayla Girgen joins The Rucker’s Edge to break down glucose, insulin, continuous glucose monitors (CGMs), and how movement directly improves metabolic health.You’ll learn:What glucose really is and how your body uses itThe role insulin plays in blood sugar regulationWhat insulin resistance actually meansWhat CGMs measure — and who should consider using oneWhy post-meal movement dramatically improves blood sugar responseHow muscle mass impacts glucose disposalHow rucking compares to walking, running, and strength training for metabolic healthKayla explains how muscle acts like a sponge for circulating glucose and why building and preserving muscle is one of the most powerful long-term strategies for improving metabolic flexibility.If you’ve ever wondered whether a CGM is worth trying or how rucking affects blood sugar, this episode gives you practical, actionable insight you can apply immediately.LINKS & RESOURCESRUCK FIT on Amazon: https://amzn.to/4qlVYRSFree CGM Guide: https://cgmguide.gr8.com/Kayla's website: https://kaylagirgenrd.com/ Kayla's Podcast: Sugar and Strength PodcastThe Rucker's Edge – Official Website Follow The Rucker’s Edge on Instagram: @theruckersedgepodNOTESMusic Credit: “Play This Game” by Black Rhomb. I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

In this episode of The Rucker’s Edge, Spencer sits down with Andrew Brandt to explore how rucking fits into everyday life when work, family, and time constraints are real.Andrew shares how he rebuilt his fitness through consistent rucking, why walking with load supports long-term health span, and how small daily efforts create sustainable progress. This conversation focuses on practical application: how to ruck without overcomplicating your schedule and how to keep moving forward even when life gets busy.Listeners will walk away with a clearer understanding of how rucking supports consistency, mental clarity, and long-term health.What You’ll Learn in This EpisodeHow Andrew integrated rucking into a busy lifestyleCommon consistency mistakes recreational ruckers makeHow to structure rucks around real lifeWhy manageable load and frequency matterHow rucking supports mental clarity and daily movementLinks & ResourcesPick up a copy of Andrew's books:Weighted StepsPushThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: "Play This Game" by Black Rhomb.I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Rucking doesn’t stop when the weather turns cold. But winter conditions introduce new challenges that ruckers need to be prepared for.In this episode of The Rucker’s Edge, Spencer sits down with Dan Vinson, founder of Wild Gym, to break down what it actually takes to ruck safely and effectively in snow and cold weather. Drawing from decades of experience as a mountain athlete, wildland firefighter, and pack designer, Dan explains how rucking in the snow differs from warm weather rucking, and where the fundamentals stay the same.The conversation covers how snow and ice affect footing and balance, why traction is often more important than footwear, and how layering correctly can prevent sweat-related cold stress. Dan also explains why most people overdress for cold-weather rucks, how starting slightly cold can actually improve performance, and why downhill rucking is often more demanding than uphill work in winter conditions.Dan also shares his insights into ruck design, including:Why weight should stay high and tight to the bodyHow pack design affects energy use and stability on uneven terrainThe role of rigid frames, hip belts, and adjustable torso lengthsWhy unstable loads become more dangerous in snow and iceWhether you’re rucking in a mild winter climate or deep into snow season, this episode provides real-world guidance to help you train smarter and reduce unnecessary risk.Links & ResourcesWild Gym – Official SiteFollow Dan Vinson on Instagram: @wilddanvincentFollow Wild Gym on Instagram: @wildgymcoThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotes:Music Credit: "Play This Game" by Black Rhomb. I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

In this episode of The Rucker’s Edge, I break down why reflective rucks matter, what a reflective ruck is, and how to use rucking as a tool for clarity, alignment, and intentional direction, especially during transitions like the end of a year or a birthday.You’ll learn:What separates a reflective ruck from a routine training ruckWhy reflection turns experience into useful informationHow reflective rucks help you catch misalignment early—before burnout or regretThe ideal weight, duration, and environment for a reflective ruckWhether your thoughts should be guided or free-flowingThe six life areas to focus on during a reflective ruckWhat to do after the ruck to actually create changeThis episode isn’t about judging yourself or fixing what’s broken. It’s about resetting your intentions and steering your life to where you want it to go.Links & ResourcesFollow the show on Instagram: @TheRuckersEdgePodEpisode 8: Rucking Goals Explained (SMART goals reference)Episode 15:Building a Ruck Club Community: Chad Haggerty From West Orange RuckersNotes:Music Credit: "Play This Game" by Black Rhomb. I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

In this episode of The Rucker’s Edge, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, unpacks what’s really happening to your spine when you ruck under load.Dr. Peebles explains why rucking back pain is rarely about having a “weak core” and is more often tied to poor core endurance, breathing mechanics, and loss of spinal stability as fatigue sets in. Rather than chasing sit-ups or isolated ab exercises, he introduces the concept of core connection (the ability to maintain intra-abdominal pressure and spinal support for long periods of time).You’ll learn how added ruck weight increases the same forces already acting on your spine, why posture tends to break down when the core fatigues, and how common patterns like anterior pelvic tilt show up during long rucks. Dr. Peebles also highlights the often-overlooked role of breathing in spinal stability and explains how improper breathing can turn your core into a “flat tire” under load.This conversation also covers practical warning signs ruckers should not ignore, how to listen to early signals from your body before pain becomes chronic, and simple warm-up strategies to activate the core before stepping off.Links & Resources:Core Balance Training WebsiteCore Balance Training on YoutubeDr. Ryan Peebles' Podcast: The Back Pain PodcastThe Rucker’s Edge WebsiteThe Rucker's Edge on InstagramNotes:Music Credit: “Play This Game” by Black Rhomb.I’m not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.