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

Spencer
  • 5.0 (23)
  • 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. Back Pain and Core Stability: What Every Rucker Needs to Know

    5D AGO

    Back Pain and Core Stability: What Every Rucker Needs to Know

    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 Instagram 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.

    29 min
  2. Inside the New RuckWell Update: Smarter Features for Better Training

    DEC 15

    Inside the New RuckWell Update: Smarter Features for Better Training

    Chris Hayes returns to The Rucker’s Edge for a breakdown of the new RuckWell app update, released on Friday, December 12th. In this episode, we go beyond surface-level features and focus on how ruckers should actually use the new tools and metrics to train smarter, recover better, and protect their long-term health. We walk through the update from the rucker’s perspective—covering the redesigned training experience, customizable alerts, map-based navigation, recovery scoring, heart rate zone analytics, and the intelligence built into the home screen. Chris also shares what he hopes RuckWell ultimately becomes for the rucking community. Links and Resources: Download the RuckWell App at: www.RuckWell.com RuckWell on Instagram: RuckWell (@Ruck_Well) Contact Chris Hayes with Feedback or Questions at: support@RuckWell.com The Rucker's Edge on the web: www.theruckersedge.com Instagram: The Rucker's Edge Podcast (@TheRuckersEdgePod) Notes: Music Credit: "Play This Game" by Black RhombI'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 activity.

    23 min
  3. What The Greatest Coach of All Time Would Teach You About Rucking

    DEC 8

    What The Greatest Coach of All Time Would Teach You About Rucking

    In this episode, we break down the most powerful teachings of Coach John Wooden and apply them directly to rucking. We unpack why Wooden’s “don’t whine, don’t complain, don’t make excuses” rule is foundational for growth, how his definition of success removes comparison from your training, and why the journey — the actual day-to-day work — must become the destination. We explore how attention to tiny details prevents injury and boosts performance, why intentness is the real separator, and how mistakes and failure are required steps on the path to becoming your best. Finally, we finish with three of Wooden’s Eight Suggestions for Succeeding and translate them into actionable rucking principles. Links & Resources Pick up a copy of Wooden: A Lifetime of Observations and Reflections On and Off the CourtThe 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
  4. Stronger Rucking, Better Movement: Expert Training Advice from Coach Matty Hollingdale

    DEC 1

    Stronger Rucking, Better Movement: Expert Training Advice from Coach Matty Hollingdale

    If you’ve ever wondered how to build real, functional strength for rucking — the kind that makes hills feel easier, improves posture under load, and keeps you injury-free — this episode is for you. Coach Matty Hollingdale, strength and conditioning coach and co-owner of HG Fit (an independent functional fitness gym located in Bedfordshire in the UK), joins us to break down what rucking strength training should look like. With over 20 years of coaching experience, Matty explains how new and experienced ruckers can build a solid foundation by focusing on movement quality, primal patterns, and simple functional fitness training that transfers directly to better rucking technique and form. We dive into: The biggest training mistakes new ruckers make How to build a 3-day weekly strength program that boosts rucking endurance Injury prevention through movement quality, recovery, and smart progressionWhy community and “shared suffering” matter more than you thinkWhether you’re lacing up for your first mile or preparing for a heavy event, this conversation gives you the practical tools to ruck stronger, move better, and build long-lasting durability. Links & Resources Connect with Coach Matty Hollingdale and HG Fit: HG Fit Website HG Fit on Instagram Coach Matty on Instagram Connect with The Rucker’s Edge Podcast: The Rucker's Edge Website 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
  5. Rucking Nutrition 101: Hydration, Protein, Creatine, & Collagen with Kyle Kamp (Part 2)

    NOV 24

    Rucking Nutrition 101: Hydration, Protein, Creatine, & Collagen with Kyle Kamp (Part 2)

    In Part 2 of our conversation with registered dietitian Kyle Kamp from Valley to Peak Nutrition, we discuss hydration, supplements, protein timing, and recovery strategies tailored specifically for ruckers. In this episode we cover: Why consistent hydration matters more than exact formulasWhether post-ruck protein shakes are necessaryThe difference between animal vs. plant proteinCreatine: who it helps, who it doesn’t, and whyWhy rucking is an effective tool for improving insulin sensitivity Links & Resources Valley to Peak Nutrition: https://www.v2pnutrition.comFollow Kyle on Instagram: @v2pnutritionFollow The Rucker’s Edge on Instagram: https://www.instagram.com/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.

    29 min
  6. Rucking Nutrition 101: Fueling Before and During Your Rucks with Kyle Kamp (Part 1)

    NOV 17

    Rucking Nutrition 101: Fueling Before and During Your Rucks with Kyle Kamp (Part 1)

    Today’s episode is Part 1 of my conversation with registered dietitian Kyle Kamp from Valley to Peak Nutrition, and we’re breaking down the fundamentals of rucking nutrition. Whether you’re prepping for your first 5-mile ruck or training for a 12-hour endurance event, fueling matters — and Kyle makes it simple. In this episode we cover: Why overall nutrition matters more than your pre-ruck mealWhen carb loading actually helps (and when it does nothing)How caffeine boosts alertness but doesn’t provide true energyWhat to eat during longer rucks — including quick carbs that digest easilyWhy protein does not fuel your rucksHow to personalize your fueling strategy to match your intensity, terrain, and environmentPractical hydration advice: electrolytes, sodium, and how much water you really needIf you’ve ever been confused by nutrition advice, overwhelmed by supplement claims, or unsure what to eat before and during your rucks, this episode will finally give you the clarity you’ve been looking for. Links & Resources Valley to Peak Nutrition: https://www.v2pnutrition.comV2P Podcast: https://www.v2pnutrition.com/podcastFollow Kyle on Instagram: https://www.instagram.com/v2pnutritionFollow The Rucker’s Edge on Instagram: https://www.instagram.com/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
  7. Finding Purpose and Resilience Through Green Beret Fitness

    NOV 10

    Finding Purpose and Resilience Through Green Beret Fitness

    In this episode of The Rucker’s Edge, Clint Carr from CarrvingTrails.com joins the show to share his journey of personal growth, endurance, and transformation through rucking. Clint opens up about how he went from grinding 60-hour work weeks to finding purpose through Green Beret Fitness (GBF) events - technical endurance challenges that blend navigation, mountain rucking, and resilience. From his first GORUCK event to grueling GBF mountain courses and 24-hour endurance races in Ocala, Florida, Clint reveals what these challenges taught him about mental toughness, emotional resilience, and self-discovery. We also dive into his “Seeker’s Oath”, a personal philosophy born from miles of reflection under weight—reminding us all that the journey isn’t about competition, but about discovering who you are when things get hard. Whether you’re a new rucker looking for inspiration or a seasoned endurance athlete wanting to sharpen your mindset, this conversation delivers hard-earned lessons you can carry on your next ruck. Links & Resources Clint Carr’s website: CarrvingTrails.comConnect with Clint on Instagram @Carrving_TrailsLearn more about Green Beret Fitness events: greenberetfitness.comConnect with 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.

    51 min
  8. World Record Ruck and Veteran Support with Mark Jones

    NOV 3

    World Record Ruck and Veteran Support with Mark Jones

    In this episode of The Rucker’s Edge, Mark Jones shares his mission-driven journey toward a world record ruck for the Oscar Mike Foundation, an organization dedicated to empowering injured veterans through sports and community. Mark’s story begins with his first half marathon in 2006 and builds through a decade of testing his limits — from GORUCK Selection Finisher to multiple Death Race completions. Now, he’s taking on an 80-mile (with a 100-mile bonus) ruck while carrying 40 pounds, all to raise awareness and support for the Oscar Mike Foundation’s work with injured veterans. Mark opens up about working with a coach for the first time and the mindset required to keep going when every step hurts. He also shares his philosophy on competition and the importance of supporting fellow athletes along the way. If you’re training for your own event, building your rucking endurance, or simply need inspiration to push beyond your limits, this conversation will help you find purpose in the pain and motivation in the mission. Links & Resources Learn more about the Oscar Mike Foundation: oscarmike.orgConnect with Mark on Instagram @rucking100Follow 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.

    35 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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