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. Why Runners Should Ruck

    1D AGO

    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
  2. How an Elite Rucker Trains While Balancing a Career and Life

    MAR 9

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

    MAR 5

    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
  4. A Short Pause — And What’s Coming Next

    FEB 23

    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
  5. How Rucking Improves Blood Sugar and Insulin Sensitivity with Kayla Girgen

    FEB 16

    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
  6. 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
  7. 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
  8. 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
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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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