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

Spencer
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A rucking podcast designed to help develop your rucking routine, lose weight, and ultimately gain your strength and energy back. Whether you’re a fitness first-timer, desk worker with lower back problems, or a parent trying to get back to your pre-kids weight, this podcast will help you navigate your rucking journey and develop your edge.

  1. How to Start a Ruck Club That Actually Grows (Lessons from Triton Ruck Club)

    5 DAYS AGO

    How to Start a Ruck Club That Actually Grows (Lessons from Triton Ruck Club)

    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 Learn How 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 critical Links & Resources Jessica’s Instagram: @ruckinstigatorTriton Ruck Club on Instagram: @tritonruckclubThe Rucker's Edge – Official SiteFollow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    37 min
  2. The 1,000-Mile Ruck: Pain, Purpose, and Project Grit

    8 APR

    The 1,000-Mile Ruck: Pain, Purpose, and Project Grit

    What does it take to ruck 1,000 miles across Texas? In this episode of The Rucker’s Edge, Spencer sits down with Terrence to break down one of the most extreme rucking challenges ever attempted—crossing Texas on foot with 40 pounds on his back. But this conversation goes far beyond mileage. Terrence shares how his journey from addiction to purpose shaped this challenge, the physical and mental battles he faced along the way, and how rucking became a tool for transformation. From brutal heat and dehydration to loneliness and emotional highs and lows, this episode reveals what really happens when you push yourself to the edge. You’ll also learn about Project Grit, the mission Terrence built to help others overcome adversity through shared struggle, and why community might be the most powerful performance tool of all. Links and Resources: Terrence Ogden on Instagram: @OfficialProjectGrit Official Project Grit The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    54 min
  3. Strength vs Endurance: What Actually Improves Rucking Performance

    1 APR

    Strength vs Endurance: What Actually Improves Rucking Performance

    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 March Links and Resources: MTI's Ruck Deep Dicve Series: PilotStudy #1: Physical Attributes Which Relate to RuckingStudy #2: Best Ways to Improve RuckingMTI Training Plans The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    23 min
  4. Rucking Foot and Ankle Injuries (And How to Prevent Them)

    25 MAR

    Rucking Foot and Ankle Injuries (And How to Prevent Them)

    Why do so many ruckers deal with foot pain, ankle injuries, and overuse issues? In this episode, Spencer sits down with Jon Ritter, Doctor of Physical Therapy (DPT), to break down what’s actually happening inside your body when you add load to walking—and why so many injuries come down to poor load management and weak foundations. You’ll learn how impact forces multiply with added weight, why injuries like plantar fasciitis and stress fractures develop, and how to spot early warning signs before they become serious problems. Jon also shares the most effective exercises ruckers can use to build stronger feet, ankles, and legs—so you can train consistently without getting sidelined. What You’ll Learn: Why rucking dramatically increases impact forces on your bodyThe biggest mistake new ruckers make with weightWhat causes stress fractures and foot painEarly warning signs of injury you shouldn’t ignoreWhy plantar fasciitis and tendonitis happenHow weakness (not bad luck) leads to most injuriesThe 3 most important strength exercises for ruckersWhy your footwear could be holding you back Links and Resources: Jon Ritter on Instagram: @JonRitterDPT Schedule a call with Jon on his website: www.jonritterdpt.com The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    46 min
  5. Why Runners Should Ruck

    18 MAR

    Why Runners Should Ruck

    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: @samstrap Sam's Coaching Services through Omni Athlete Training: Omni Athlete Training Website Sam's Blog & Coaching Info: Ruck with Sam The book Sam mentioned in the show: Training For the Uphill Athlete The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    41 min
  6. How an Elite Rucker Trains While Balancing a Career and Life

    9 MAR

    How an Elite Rucker Trains While Balancing a Career and Life

    How do you train for elite hybrid fitness races while balancing work, a fulfilling life, and everyday responsibilities? In this episode, we sit down with Jon Ross-Wiley, a competitive hybrid athlete with podium finishes in DEKA Ruck events and experience racing some of the toughest obstacle courses in the sport. Jon shares how he structures his training, how he balances life as a full-time school principal with high-level competition, and what it takes to push through events like the Spartan Ultra and DEKA races. The conversation also explores the mindset required for endurance competition, how injuries can change your perspective on training, and why doing difficult physical challenges can reshape how you approach everyday life. Whether you're a competitive athlete, a rucker looking for new challenges, or someone trying to stay consistent with training, this episode offers practical insight into what it takes to stay committed to fitness long-term. Links & Resources: Jon's gear/supplements: The Frontline Athletic rucksacks Jon usesH2O Audio (headphones): HumanN (supplements):Additional gear Jon uses in his training The Rucker's Edge – Official Site Follow The Rucker’s Edge on Instagram: @theruckersedgepod Notes: 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.

    41 min
  7. Rucking with a Heart Rate Monitor: How to Stay In The Zone

    5 MAR

    Rucking with a Heart Rate Monitor: How to Stay In The Zone

    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: @theruckersedgepod Notes: 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.

    21 min
  8. A Short Pause — And What’s Coming Next

    23 FEB

    A Short Pause — And What’s Coming Next

    Quick check-in episode this week. Rather than rush a conversation or release something that didn’t meet the standard, I decided to take a short pause. But here’s what’s coming next. Next week we’re diving into heart rate monitors. We’ll break down: how to use heart rate during a ruck, when heart rate data is useful, and a few other things. I’m also bringing upcoming conversations with a high-level rucker and hybrid athlete, along with physical therapists and physicians who will dive into health topics specific to our rucking community. We’re entering a strong stretch of episodes. Make sure you’re following the show so next week’s heart rate breakdown lands in your feed.

    2 min
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A rucking podcast designed to help develop your rucking routine, lose weight, and ultimately gain your strength and energy back. Whether you’re a fitness first-timer, desk worker with lower back problems, or a parent trying to get back to your pre-kids weight, this podcast will help you navigate your rucking journey and develop your edge.

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