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

Spencer
  • 5.0 (29)
  • 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. Jul 29

    Rucking Pace Explained: Train Smarter, Finish Stronger

    How fast should you actually ruck? Many ruckers either start too fast, train too hard, or chase a pace that isn't sustainable. The result is burnout, injuries, and disappointing event performances. In this episode, performance coach Sam Cvetkovski returns to explain how to build the right pacing strategy for training, races, GORUCK Challenges, Green Beret Fitness events, and long-distance endurance efforts. You'll learn why effort matters more than pace, how to establish your baseline, when to speed up (and when not to), and why easy training is often the secret to better performance. Whether you're training for your first ruck event or your next endurance challenge, this episode will help you move farther, recover better, and finish stronger. In This Episode Why rucking pace is different than running paceHow to find your ideal training paceThe conversation test and heart-rate zonesTraining pace vs race paceWhy most people start events too fastBuilding an endurance pacing strategyCommon pacing mistakesHow elite endurance athletes manage effortWhy easy days make you fasterHow pacing works during 100- and 200-mile events Links & Resources: Sam on Instagram: @samstrapSam's Coaching Services through Omni Athlete Training: Omni Athlete Training WebsiteSam's Blog & Coaching Info: Ruck with SamThe Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepod Notes: 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.

    Rucking Pace Explained: Train Smarter, Finish Stronger

  2. Jul 22

    What Competitive Ruckers Do Differently

    What separates recreational ruckers from competitive athletes? In this episode, Spencer sits down with Bailey Ertel, one of the top competitors in Ruck Race League and an accomplished DEKA athlete, to unpack the mindset and training habits that helped her rise through the rankings. Bailey shares how she went from simply trying her first DEKA Ruck event to finishing near the top of the Ruck Race League leaderboard. Along the way, she discusses pacing mistakes, progressive overload, strength training, data analysis, fueling, mobility, and why community has become one of her greatest competitive advantages. Whether you're thinking about signing up for your first event or simply want to become a stronger, faster, more capable rucker, this conversation is packed with practical lessons you can apply immediately. What You'll Learn The biggest pacing mistake new competitors makeHow spreadsheets and race data improved her performanceWhy strength training is essential for competitive ruckingHow proper fueling transformed her performanceThe surprising role community plays in getting fasterHow Bailey worked up to carrying 180 pounds safelyAdvice for anyone considering their first competition Guest Introduction Bailey Ertel is a competitive hybrid athlete and one of the top-ranked competitors in the Ruck Race League. She competes in DEKA, HYROX, and other functional fitness events while balancing family life and raising two daughters. Known for her analytical approach to training, Bailey uses race data, deliberate practice, and progressive overload to continually improve her performance, while inspiring others to challenge what they believe they're capable of. Links & Resources: Follow Bailey Ertel on Instagram: @baileyallysonThe Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepod Notes: 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.

    What Competitive Ruckers Do Differently

  3. Jul 15

    Weighted Vest vs Rucksack: Which One Should You Use (And When)?

    Weighted Vest vs Rucksack: Which One Should You Use? If you own both a weighted vest and a rucksack, do you know which one is actually the better choice for today's workout? Many people treat them like they're interchangeable. Grab whichever one is closest and head out the door. But your body doesn't respond to them the same way. In this episode of The Rucker's Edge, Spencer breaks down the biomechanics, physiology, and practical applications of each tool so you can match your equipment to your training goals. You'll learn why load placement changes posture, muscle recruitment, breathing, stability, and fatigue, and why choosing the right tool can make your training more effective. Whether you're preparing for a GORUCK event, building endurance, doing functional fitness, or simply trying to get more out of your daily weighted walks, this episode will help you decide exactly when to wear a weighted vest and when a rucksack is the better option. In This Episode: Why weighted vests and rucksacks are not interchangeableHow load placement changes posture, oxygen demand, and muscle recruitmentWhen a rucksack is the better training toolWhen a weighted vest has the advantageThe pros and cons of each for conditioning, bodyweight workouts, and long-distance trainingWhy breathing feels different in a weighted vestCommon mistakes people make when choosing between the twoA simple framework for deciding which tool to use for every workout Links & Resources: The Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodMountain Tactical InstituteResearch by Dr. Joseph Knapik on load carriage:Knapik, J.J. (1996). Load carriage using packs: a review of physiological, biomechanical and medical aspects. Applied Ergonomics, 27(3), 207-216. Knapik, J.J., Reynolds, K.L., Harman, E. (2004). Soldier load carriage: Historical, physiological, biomechanical, and medical aspects. Military Medicine, 169(1), 45-56.Previous episodes mentioned in this episode:Mountain Tactical InstituteKayla GirgenKayla Girgen's Sugar and Strength Podcast Notes: Music Credit: "Play This Game" by Black RhombThe information discussed in this episode is for educational purposes only and should not be considered medical advice. Consult your physician before beginning any new exercise program.

    Weighted Vest vs Rucksack: Which One Should You Use (And When)?

  4. Jul 8

    The Science Behind Weighted Vests: What Actually Works (with Philip Pape)

    Weighted vests have exploded in popularity. Some people claim they're the secret to burning more calories. Others say they'll build muscle, strengthen your bones, and replace traditional strength training. But how much of that is actually supported by research? In this episode, Spencer sits down with nutrition coach, science communicator, and host of the Wits & Weights podcast, Philip Pape, to separate evidence from internet hype. Together they discuss what weighted vests actually do, when they're useful, who benefits the most, and where traditional resistance training still comes out ahead. Whether you're considering buying your first weighted vest or already use one during your workouts, this conversation will help you make smarter training decisions. In this episode Do weighted vests actually burn significantly more calories?Can a weighted vest build bone density?Why progressive overload still mattersWeighted vest vs. rucksack: What's the difference?Can weighted vests replace lifting weights?The best ways to incorporate a weighted vest into your trainingCommon mistakes people makeHow to progress safelyWhy movement quality matters more than simply adding weight About Philip: Philip Pape is a nutrition coach, science communicator, and host of the Wits & Weights podcast. He specializes in helping busy adults build muscle, lose fat, and improve long-term health by translating exercise and nutrition research into practical, actionable advice. His evidence-based approach cuts through fitness myths and helps people make smarter training decisions. Links & Resources: The Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodPhilip's podcast (Wits and Weights):Wits and Weights Podcast Episode 473Wits and Weights Podcast Episode 474Follow Philip Pape on Instagram: @witsandweightsFitness Lab Notes: 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.

    The Science Behind Weighted Vests: What Actually Works (with Philip Pape)

  5. Jul 1

    Why Lifters Should Be Rucking: Strength, Recovery, and Longevity with Ashley the Amazing

    Many strength athletes avoid cardio because they worry it will interfere with muscle growth and strength gains. But what if the right kind of conditioning could actually make you a better lifter? In this episode of The Rucker's Edge, Spencer sits down with Ashley the Amazing, Army veteran, former professional bodybuilder, endurance athlete, Olympic weightlifting coach, and kinesiology professor, to explore why rucking may be one of the most overlooked tools in a strength athlete's training program. Ashley explains how rucking can improve recovery, cardiovascular fitness, tendon health, bone density, work capacity, and longevity while helping athletes avoid common mistakes that can lead to overtraining or loss of performance. They also discuss how lifters can safely add rucking into their weekly training routine, common misconceptions about rucking, and why this simple activity can benefit everyone from competitive strength athletes to beginners just looking to improve their health. Whether your goal is building strength, improving conditioning, or staying active for decades to come, this episode will help you understand where rucking fits into the bigger picture. What You'll Learn: How rucking supports strength and hypertrophy goalsThe relationship between cardiovascular fitness and recoveryHow rucking improves tendon health and bone densityWhy rucking can help improve longevity and overall healthCommon misconceptions lifters have about ruckingHow to add rucking to a strength training programWhy women and youth are often overlooked in the rucking communityThe interference effect explainedPractical recommendations for getting started safely Links & Resources: The Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodFollow Ashley the Amazing on Instagram: @Ashley__The__Amazing__ Notes: 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.

    Why Lifters Should Be Rucking: Strength, Recovery, and Longevity with Ashley the Amazing

  6. Jun 24

    Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 2 of 2)

    Most ruckers don't quit because of fitness. They quit because their feet hurt. In Part 2 of my conversation with MudGear founder, Alex Thrasher, we move from understanding blisters to preventing them. Alex shares a foot care system that covers what to do before, during, and after a ruck to reduce hot spots, prevent blisters, and keep your training on track. We discuss sock selection, toenail care, foot preparation, lacing techniques, when to stop and address a hot spot, blister management strategies, compression socks, recovery methods, and common myths about foot toughness and expensive boots. Alex also shares stories from the Appalachian Trail and the Camino de Santiago, including lessons learned from hiking through rain-soaked trails where foot care became the difference between finishing strong and suffering through every step. If you've ever struggled with blisters, hot spots, foot pain, or simply want to keep your feet healthy during longer rucks, this episode is packed with practical advice you can use immediately. In This Episode Why toenail care matters more than most ruckers realizeThe importance of clean feet and debris-free socksHow to choose the right sock for ruckingWhy Alex prefers thin merino wool socks over thick hiking socksThe pros and cons of toe socks and sock linersWhen to stop and address a hot spot during a ruckHow to treat blisters in the fieldWhy changing socks can save a training sessionPost-ruck recovery strategies for healthier feetCompression socks: during the ruck or after?The truth about "toughening up" your feetWhy expensive boots don't guarantee blister preventionLessons learned from the Appalachian Trail and Camino de SantiagoAlex's number one foot care takeaway for every rucker Links & Resources: The Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodMudGear's Website Episodes Mentioned in the Episode: Episode 46: Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher (Part 1 of 2)Episode 35: Foot Health and Injury Prevention with Dr. John RitterEpisode 39: Mark Jones on Rucking Performance and World Record Preparation Notes: 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.

    Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 2 of 2)

  7. Jun 17

    Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 1 of 2)

    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 Episode Why 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 ruckers Links & Resources The Rucker's Edge – Official SiteFollow The Rucker's Edge on Instagram: @theruckersedgepodMudGear's Website Episodes Mentioned in the Episode: Episode 35: Foot Health and Injury Prevention with Dr. John RitterEpisode 39: Mark Jones on Rucking Performance and World Record Preparation Notes: 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.

    Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 1 of 2)

  8. Jun 12

    Testing Your Rucking Training (Training with a Ruck Series Part 3 of 3)

    If you've been training with a ruck but haven't chosen an event yet, this episode will help you find your next challenge. Spencer breaks down the landscape of ruck events, from beginner-friendly charity rucks and community gatherings to competitive races, GORUCK Challenges, Green Beret Fitness endurance events. You'll learn what each event involves, who it's best suited for, how much preparation it requires, and how to choose the right event based on your goals. Whether you're looking for community, competition, personal growth, or an opportunity to test your limits, there's a ruck event designed for you. In This Episode Why having an event on the calendar can improve consistency and motivationThe benefits of charity rucks and community-based eventsHow ruck divisions are changing traditional endurance racesWhat makes Ruck Race League uniqueDifferences between GORUCK Basic, Tough, and Heavy eventsWhy team dynamics are central to GORUCK ChallengesWhat to expect from Green Beret Fitness eventsThe role of navigation, self-sufficiency, and decision-making in selection-style eventsHow to determine which type of event best fits your goalsKey preparation considerations before registering for any ruck event Links & Resources: Sam's website: Ruckwithsam.comRuck Race LeagueGORUCKGreen Beret FitnessThe 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.

    Testing Your Rucking Training (Training with a Ruck Series Part 3 of 3)
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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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