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

Spencer
  • 5.0 (28)
  • 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. Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 1 of 2)

    1d ago

    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.

    26 min
  2. Testing Your Rucking Training (Training with a Ruck Series Part 3 of 3)

    6d ago

    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.

    24 min
  3. Strength Training with a Ruck Featuring Drew Snarey from Frontline Athletic (Training with a Ruck Series 2 of 3)

    Jun 3

    Strength Training with a Ruck Featuring Drew Snarey from Frontline Athletic (Training with a Ruck Series 2 of 3)

    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 Episode Drew'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 intensity Related Episodes: Part 1 of the Training with a Ruck Series (6 Rucking Workouts That Significantly Improve Your Conditioning) Links & Resources Frontline Athletic's WebsiteFrontline athletic on InstagramThe 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.

    43 min
  4. 6 Rucking Workouts That Significantly Improve Your Conditioning (Training with a Ruck Series Part 1 of 3)

    May 27

    6 Rucking Workouts That Significantly Improve Your Conditioning (Training with a Ruck Series Part 1 of 3)

    Some ruckers use their ruck the same way every time: same route, same pace, same weight. And while long rucks are great for endurance and general health, they are only one piece of what a ruck can do for your fitness. In this episode of The Rucker’s Edge Podcast, Spencer breaks down six conditioning methods that can dramatically improve your cardiovascular fitness, work capacity, and overall performance using only a ruck and the environment around you. You’ll learn: How to use intervals with a ruckWhy hill repeats are brutally effectiveHow stadium workouts build conditioning fastWhat EMOMs are and how to apply them to ruckingHow to structure ruck circuitsWhy pace work matters for improving fitnessThis episode also kicks off a three-part series exploring different ways to use a ruck beyond the standard long-distance walk. Whether you’re training for better fitness, fat loss, GORUCK events, or simply trying to get more from your rucking routine, this episode gives you practical workouts you can start using immediately. Links & Resources: The 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.

    19 min
  5. Rucking for a Cause: Using Rucking to Raise Awareness for Arthritis

    May 20

    Rucking for a Cause: Using Rucking to Raise Awareness for Arthritis

    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 & Resources RUCKFWDRUCKFWD on Instagram: @RUCKFWDThe 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.

    36 min
  6. Biggest Rucking News of Spring 2026 (New Gear, Events & Incredible Stories)

    May 13

    Biggest Rucking News of Spring 2026 (New Gear, Events & Incredible Stories)

    What’s happening in the world of rucking right now? In this Spring 2026 edition of Rucking In The News, Spencer breaks down the biggest developments in rucking—from the launch of the GORUCK Rucker 5.0 to major community events, new training tools, and some truly inspiring stories from ruckers around the world. This episode covers: What’s new with the GORUCK Rucker 5.0Which rucking brands are making major moves in 2026How Frontline Athletics is expanding into DEKA eventsWhy the new RUCKR app could become a major tool for ruckersThe most impressive recent endurance feats in the rucking worldHow rucking is being used to raise awareness for important causesWhether you’re looking for new gear, new motivation, or just want to stay connected to the rucking community, this episode has something for you. Links & Resources: GORUCKFrontline AthleticWild GymRUCKR AppTough Ruck NationRuck Race LeagueThe FTD BrothersThe 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.

    13 min
  7. How to Start a Ruck Club That Actually Grows (Lessons from Triton Ruck Club)

    May 6

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

    Apr 8

    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
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5
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28 Ratings

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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