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

Spencer
  • 5.0 (24)
  • FITNESS
  • UPDATED WEEKLY

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 Rucking Improves Blood Sugar and Insulin Sensitivity with Kayla Girgen

    2D AGO

    How Rucking Improves Blood Sugar and Insulin Sensitivity with Kayla Girgen

    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 & RESOURCES RUCK 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: @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.

    42 min
  2. No Rucking for a Week? How to Protect Your Fitness During Medical Rest

    FEB 9

    No Rucking for a Week? How to Protect Your Fitness During Medical Rest

    In this solo episode of The Rucker’s Edge, Spencer breaks down how to handle a medically forced week off rucking without losing fitness or momentum. Drawing from his own recovery following a minor surgical procedure, Spencer explains what actually happens to fitness during short rest periods, how to support healing through sleep, nutrition, and breathing work, and how to return to rucking in a way that preserves progress instead of resetting it. This episode provides a clear, practical plan for ruckers who are temporarily sidelined and want to come back feeling capable and confident. What You’ll Learn in This Episode What really happens to fitness during a short rest periodWhy doing too much too soon delays recoveryHow to use sleep, hydration, and breathing to support healingHow to structure your first ruck backA simple return-to-ruck formula that protects progress Links & Resources The Rucker's Edge Recovery Episodes:Rucking Injury Prevention and Safety StrategiesPost-Rucking Recovery Guide: How to Reduce Soreness, Speed Up Healing and Get Back to Rucking FasterThe 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.

    8 min
  3. How Rucking Fits Into a Busy Life: Lessons from Weighted Steps Author Andrew Brandt

    FEB 2

    How Rucking Fits Into a Busy Life: Lessons from Weighted Steps Author Andrew Brandt

    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 Episode How 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 movement Links & Resources Pick up a copy of Andrew's books:Weighted StepsPushThe 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.

    39 min
  4. How Rucking Builds Mental Toughness, Grit, and Stress Resilience

    JAN 26

    How Rucking Builds Mental Toughness, Grit, and Stress Resilience

    In this episode of The Rucker’s Edge, I sit down with John A. Dailey, author of the book Tough Rugged Bastards and the RTFU newsletter, to explore how rucking can be used intentionally to develop stress tolerance, emotional control, and better decision-making under load. John breaks down how stress inoculation works, why voluntary discomfort leads to adaptation, and how ruckers can train their nervous system to stay steady during physical and mental fatigue. The conversation focuses on practical application — how pace, environment, and intent influence outcomes more than simply adding weight. This episode helps ruckers understand how to structure rucks that improve clarity, patience, and confidence during demanding situations, both on the trail and in daily life. Links & Resources John A. Dailey – WebsitePick up a copy of Tough Rugged BastardsCheck out the RTFU NewsletterThe Rucker's Edge – WebsiteFollow 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.

    43 min
  5. Rucking in the Snow and Ruck Design with Dan Vinson from Wild Gym

    JAN 19

    Rucking in the Snow and Ruck Design with Dan Vinson from Wild Gym

    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 & Resources Wild Gym – Official SiteFollow Dan Vinson on Instagram: @wilddanvincentFollow Wild Gym on Instagram: @wildgymcoThe 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.

    31 min
  6. Yoga for Ruckers: How Mobility and Flexibility Prevent Pain and Improve Performance

    JAN 12

    Yoga for Ruckers: How Mobility and Flexibility Prevent Pain and Improve Performance

    In this episode, I talk with Dean Pullman, founder and CEO of Man Flow Yoga, to break down how yoga for ruckers can improve posture, reduce pain, and increase longevity under load without requiring flexibility, experience, or long classes. Dean explains why most ruckers struggle with mobility due to years of sitting, poor posture, and limited movement patterns and how rucking can expose those weaknesses if flexibility and stability are ignored. You’ll learn how rucking flexibility directly impacts back health, hip function, and recovery, and why short, consistent mobility sessions are more effective than doing nothing at all. The episode also covers: Why flexibility is a performance tool, not just stretchingCommon yoga mistakes that lead to injury (and how to avoid them)Simple pre-ruck and post-ruck mobility routinesHow breathing improves movement, posture, and recoveryHow ruckers can build a sustainable rucking recovery routine with as little as 5–10 minutes a dayWhether you’re brand new to rucking or looking to keep rucking pain-free for decades, this episode provides practical, no-nonsense guidance you can apply immediately. Links & Resources Man Flow Yoga – Official SiteFree Beginner Yoga for Men 7-Day ChallengeFollow 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
  7. The Reflective Ruck: Using Rucking to Reset Your Direction

    JAN 5

    The Reflective Ruck: Using Rucking to Reset Your Direction

    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 & Resources Follow the show on Instagram: @TheRuckersEdgePodEpisode 8: Rucking Goals Explained (SMART goals reference)Episode 15:Building a Ruck Club Community: Chad Haggerty From West Orange Ruckers 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.

    16 min
  8. Thank You

    12/29/2025

    Thank You

    In this short, final episode of 2025, I take a moment to say thank you. No guest. No deep dive. Just a sincere reflection on the first year at The Rucker’s Edge—the listeners, the conversations, and the community that’s formed around rucking, long-term health, and smart training. I also share what’s ahead in 2026, including more practical insights on recovery, performance metrics, and conversations with leaders in the rucking community. If you’ve listened to even one episode this year, this one’s for you. Links & Resources: The Rucker’s Edge on Instagram Notes: Music Credit: “Play This Game” by Black Rhomb. This podcast is for informational and entertainment purposes only. Please consult your physician before starting any new exercise or physical activity.

    4 min
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About

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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