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

Today we’re joined by Mike Smith, who has been training for some ambitious goals. Mike shares why rucking for weight loss has been a game-changer in his fitness journey and how it’s helping him pursue a significant fitness achievement.Through consistent rucking and smart health decisions, Mike is on track to lose 100 pounds while also preparing to take on an ultra marathon with 100 pounds on his back this October.In this episode, we cover:Why rucking is one of the most effective tools for weight lossWhy he chose such ambitious goalsMike’s unique training planHow his business, Union Health and Fitness, is helping others achieve their health goalsAfter the show, check out the show notes at theruckersedge.com.Resources and Links MentionedSupport Mike on his mission to complete an Ultra Marathon this October:American foundation For Suicide PreventionMike's custom built rucksackUnion Health and FitnessConnect with Mike on social media: Facebook, Instagram, TikTok, and YouTubeThe Rucker's Edge on Instagram @TheRuckersEdgePod👉 Next Episode Preview: I have a unique episode for you next week. I asked several experienced ruckers and leaders in the rucking community to provide their best piece of advice for new ruckers.If you enjoyed this episode, please share it with a friend who’s balancing fitness and family life. Don’t forget to follow the show so you never miss an episode!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 physical activity.

I’m mixing things up in this episode. I’m happy to announce that I’m now recording episodes where I sit down and have conversations with other members of the rucking community. I’ve got several lined up for you.Today’s episode features Chris Hayes.Chris is the founder and developer of RuckWell. An app that thousands of Ruckers are using to track their rucks and improve their wellness.We had a great conversation. We talked about:How he got started in ruckingWhy he continues to ruckWhy he created the RuckWell appThe resource he developed to educate his friends and family about ruckingLinks and Resources:Download the RuckWell App at: www.RuckWell.comRuckWell on Instagram: RuckWell (@Ruck_Well)Contact Chris Hayes with Feedback or Questions at: support@RuckWell.comThe Rucker's Edge on 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.

What if your workouts could strengthen not only your body but also your bond with your kids? In this episode of The Rucker’s Edge, we explore the powerful impact of exercising with your kids; from building their confidence and resilience to creating lifelong family traditions around movement.I share personal stories of nightly family walks, lessons from parenting in real time, and how kids naturally absorb the habits and values we model for them. You’ll hear how simple activities like rucking, hiking, or bike rides can teach discipline, grit, and curiosity all while enjoying more quality time with their children.If you’ve ever wondered how to balance fitness with family life, this episode gives you both inspiration and practical steps to make exercising together something your kids will remember for a lifetime.What You’ll Learn in This EpisodeWhy exercising with kids builds discipline, confidence, and lifelong healthy habits.The hidden benefits for parents: quality time, accountability, and creating family legacies.Simple ways to include kids in your workouts: from nightly walks to rucking with child carriers.How leading by example shapes your children’s mindset, resilience, and relationship with movement.Resources and Links MentionedMy recommended child carrier backpack for hiking (The Thule Sapling)👉 Next Episode Preview: We'll do things a little differently as we start releasing interview episodes. Our first guest is Chris Hayes, the developer of the popular rucking and wellness app, Ruckwell.If you enjoyed this episode, please share it with a friend who’s balancing fitness and family life. Don’t forget to follow the show so you never miss an episode!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 physical activity.

In this episode of The Rucker's Edge, we dive deep into rucking injury prevention and rucking safety tips to keep you training consistently without setbacks. Whether you're a beginner rucker or training for GORUCK events, implementing some of the tips provided in this episode will help prevent common rucking injuries (pulled muscles, sprains and strains, plantar fasciitis, shin splints, achilles tendinitis, and stress fractures).We discuss:Proper rucking formThe importance of rucking progression to avoid overuse injuriesThe difference between dynamic and static stretchesRucking hydration strategies and when to use electrolyte supplements during long-distance rucksWhy terrain selection matters for joint health and injury preventionHow to recognize early warning signs of rucking injuries before they become serious problemsLinks and Resources:Gear I use to help prevent injuries and keep me safe while rucking:GORUCK Mackalls Rucking ShoesSpenco Orthotic InsertsCompression socksReflective tapeHeadlamp👉 Next Episode Preview: We'll discuss the importance of exercising with our children. Be sure to subscribe ot the show so that you get a notification when the episode is released.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 physical activity.

In this episode of The Rucker’s Edge, we dive into why setting clear, achievable rucking goals is the key to building consistency, staying motivated, and improving your performance over time. Whether you’re just starting your first ruck or preparing for a GORUCK event, the right goal framework can keep you moving forward without burning out.You’ll learn:Why having rucking goals gives you focus, structure, and accountabilityThe difference between process goals, performance goals, and outcome goals for ruck trainingHow to create SMART rucking goals that are Specific, Measurable, Attainable, Relevant, and Time-boundHow beginners can set rucking goals to build a base of consistency and confidenceThe best way for intermediate ruckers to shift their goals toward performance improvementsWhy advanced ruckers need long-term outcome goals — like a heavy ruck event or endurance challengeReal-world examples of ruck training goals for every stage of your journeyThis episode will help you stop rucking without direction and start rucking with purpose. With the right goals, you’ll scale smarter, recover better, and see progress you can actually measure.Links & Resources Mentioned in This Episode:Williamson, etc al. (2022). The performance and psychological effects of goal setting in sport: A systematic review and meta-analysis. International Review of Sport and Exercise Psychology, 17(2), 1050–1078.👉 Next week: We’ll break down how to safely ruck and avoid injuries so you can continue pursuing your rucking goals without any setbacks.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.

In this episode, we’re breaking down one of the most overlooked tools for becoming a stronger, more consistent rucker: tracking your rucks.Here’s the deal: what gets measured gets managed. Without tracking, it’s nearly impossible to know if you’re improving, where you’re falling short, or when you’re pushing too hard. But once you start logging your rucks, you unlock a powerful feedback loop that keeps you motivated, prevents injuries, and makes progress crystal clear.You’ll learn:Why tracking is the ultimate momentum builder for your rucking routineThe exact data points to trackHow tracking helps prevent plateaus, burnout, and injuriesSimple tools (from old-school notebooks to apps) that make ruck logging easyHow to actually use your data to make better training decisionsI’ll also share a personal story about my cholesterol journey — and how tracking plus action led to a real transformation. Just like with health, your rucking results won’t change by accident. Progress happens when you track honestly, review your data, and make decisions that keep you moving forward.If you’ve ever wondered “Do I really need to track my rucks?” this episode will give you the why, the how, and the payoff you’ve been missing.If you’re tracking your rucks already, I’d love to hear how you’re doing it. Send me a message or drop a comment on Instagram @theruckersedgepod.Links & Resources Mentioned in This Episode:RuckwellRuckrGarmin Vivoactive 4Apple WatchNotes:Music: “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 physical activity.

If you’re just getting into rucking, one of the biggest questions you’ll face is: “How much weight should I ruck with?” In this episode of The Rucker’s Edge, we answer that question and discuss when and how to scale-up.You’ll learn:How to determine your starting weightWhy 10% of your body weight (or 20 lbs) is a solid starting point for most — and when to adjust lower or higherThe safest way to scale up without risking injuryMy personal “scaled too fast” story and what it cost me in recovery timeThe “boring is beautiful” philosophy — and how consistency beats flash every timeWe’ll also go through my Before You Scale Up Checklist so you know exactly when your body is ready for more weight, more distance, or more speed — and when it’s smarter to hold steady.Links & Resources Mentioned in This Episode:GORUCK Training PlansPathfinder Ruck TrainingBMI CalculatorFound this tool interesting: RuckingStartNotes:Music: “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 physical activity.

In this episode, we’re diving into rucking recovery strategies and how to recover after a ruck. I discuss what your body goes through, what to expect, and exactly what to do before and after a ruck to bounce back faster, reduce soreness, and keep your rucking momentum strong.Links:Studies and Resources:Houston Methodist: Muscle Soreness ExplainedAmerican College of Sports Medicine (2007) - Hyrdation RecommendationNational Athletic Trainers’ Association: Fluid Replacement - Hydration RecommendationBarreto et al. (2019) - Isometric holds to reduce sorenessPearcey et al. (2015) - Foam Rolling for DOMSHouston Methodist: Foam Rolling 101Mayo Clinic – First Aid for BlistersThe Gumbo Recipe I use. Message me at https://www.theruckersedge.com/contact/ to get a copyGuide:How to determine how much fluid you need to replenish post-ruckRecommended Gear: (Some links are affiliate links that help support the show.)Oofos Recovery SlidesFoam RollerMassage GunHydration BladderElectrolyte Mix (No Sugar, No Flavor)Compression SocksWhoop Fitness and Recovery WearableConnect & Share:Enjoying the show? Please rate, review, and follow on Apple or Spotify—and share this episode with someone who needs a solid recovery routine.Got a recovery hack I didn’t mention? Use CBD? Foam roll in a sauna? I want to hear about it. DM me or comment on this week’s YouTube post at @theruckersedgeNotes: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.

In today’s episode, I walk you through your first ruck—from what to pack in your rucksack to how to warm up, maintain good posture while rucking, and begin your recovery process. This episode is structured to help you avoid injury and get the most out of your rucking journey.Links:**Some links are affiliate links that support the show.**Gear:GORUCK Mackalls Rucking ShoesGORUCK Merino Challenge SocksAnti-blister products:BodyGlide, moleskin, LeukotapeGuides:Stretching Routine Guide: Dynamic + Static ExamplesNotes: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 physical activity.

In this episode, I walk you through how to prepare for your first rucking experience. Whether you’re starting from scratch or just want to start rucking the right, I’ll share some rucking tips that will get you ready to hit the trail.You’ll learn:A simple beginner strength routine to help prevent injuryA hydration strategy (especially in hot weather)How to choose your route and track your progressIf you’ve been waiting for the “how to actually get started” episode, this is it. Let’s get you out the door, moving, and feeling stronger.------------------------------Links:GORUCK Mackalls Rucking ShoesGroup workout benefits study (Oxford, 2021)The Beginner Strength Routine I Used to Prepare for RuckingHeat Index Chart (NOAA)Ruckwell App------------------------------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.

In this episode, I explain how to start rucking today with gear you already have at home. You’ll learn what you actually need, how to build your first ruck using household items, and the two biggest mistakes I made when I started rucking so you can avoid them.If you’ve been waiting for the “perfect time” or “perfect gear” to get started, this episode will show you that you don’t need either. The barrier to entry is low and the benefits are massive.Tune in and learn how to build your own ruck, choose the right shoes, and take that first step.------------------------------Links:**Some links are affiliate links that support the show.**Gear:GORUCK Mackalls Rucking ShoesGORUCK Merino Challenge SocksGORUCK Rucker 4.0GORUCK Ruck PlatesSpenco Orthotic InsertsResearch & Studies:Effects of Rucking on Gait & Injury RiskWalking vs Running Joint Impact------------------------------Notes:Music Credit: “Play This Game” by Black RhombI’m not a doctor, and this podcast is for entertainment and informational purposes only. Please consult with your physician before starting any new exercise or activity.

In this first episode of The Rucker’s Edge, We breakdown the top benefits of rucking. I’ll share the five biggest reasons why you should start rucking, how it will help you rebuild strength, improve mental clarity, and reconnect with the outdoors.If you’re ready for a realistic, lower impact way to get strong, feel better, and finally move with confidence again—this is where it starts.Tune in to learn why rucking gives you an edge.------------------------------Links:StudiesRucking & Calorie Burn – Huang & Kuo, 2014Running vs. Walking Impact on Knees – Ross H Miller et al., 2014Metabolic Load of Rucking – Gavin K Lenton et al., 2018Benefits of Time in Nature – Harvard T.H. Chan School of Public Health------------------------------Notes:Music Credit: “Play This Game” by Black RhombI’m not a doctor, and this podcast is for entertainment and informational purposes only. Please consult with your physician before starting any new exercise or physical activity.

Rucking changed my life. And I’m hopeful this rucking podcast will change yours too.The Rucker’s Edge is a podcast about building strength and energy through rucking (walking with weight).On this show, we’ll explore why rucking is the ideal lower-impact workout for busy people who want to lose weight, ease joint pain, and feel like themselves again without burning out or breaking down.Whether you’re getting back into fitness or just trying to keep up with your kids, this podcast will help you take that first weighted step with a simple and sustainable plan.-----------------------------------Notes:Music Credit: “Play This Game” by Black RhombI’m not a doctor, and this podcast is for entertainment and informational purposes only. Please consult with your physician before starting any new exercise or physical activity.