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

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 InstagramNotes: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.

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.comRuckWell on Instagram: RuckWell (@Ruck_Well)Contact Chris Hayes with Feedback or Questions at: support@RuckWell.comThe Rucker's Edge on the web: www.theruckersedge.comInstagram: 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.

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 & ResourcesPick up a copy of Wooden: A Lifetime of Observations and Reflections On and Off the CourtThe Rucker's Edge on Instagram: @theruckersedgepodNotesMusic 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.

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 & ResourcesConnect with Coach Matty Hollingdale and HG Fit: HG Fit WebsiteHG Fit on InstagramCoach Matty on InstagramConnect with The Rucker’s Edge Podcast: The Rucker's Edge WebsiteThe Rucker's Edge on Instagram — @theruckersedgepodNotesMusic 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.

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 sensitivityLinks & ResourcesValley to Peak Nutrition: https://www.v2pnutrition.comFollow Kyle on Instagram: @v2pnutritionFollow The Rucker’s Edge on Instagram: https://www.instagram.com/theruckersedgepodNotesMusic 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.

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 & ResourcesValley 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/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.

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 & ResourcesClint 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: @theruckersedgepodNotesMusic 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.

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 & ResourcesLearn more about the Oscar Mike Foundation: oscarmike.orgConnect with Mark on Instagram @rucking100Follow The Rucker’s Edge on Instagram: @theruckersedgepodNotesMusic 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.

In this Fall 2025 Rucking News Roundup, you’ll hear five powerful headlines that connect gear, grit, and community. From a man rucking 1,000 miles across Texas to the latest GORUCK gear drops, this episode covers everything making waves in the rucking community right now.Here’s what’s inside:Terrence Ogden’s 1,000-Mile Texas Ruck: The founder of Official Project Grit takes on a cross-state journey to prove that movement is medicine and purpose is built through pain.GORUCK’s New Gear Lineup: A deep dive into the Basic Rucker, Rucking Weight Vest, and Curved Ruck Plates. I discuss what they offer and who they’re built for.Michael Easter’s Upcoming Book: Walk With Weight: The Definitive Guide to Rucking, dropping February 2026.Ruck Race League Finals Setup: The top 30 ruckers head to Atlanta for the season’s biggest showdown.Bataan Memorial Death March Registration Opens: Why this event is one of the most meaningful experiences in the rucking world, and what’s new in 2026.If you’re a new rucker or fitness hobbyist looking for motivation, insight, and a connection to the growing rucking movement, this episode gives you all of that and more.Links & ResourcesOfficial Project Grit: https://www.instagram.com/officialprojectgritGORUCK Gear: https://www.goruck.comPre-order Walk With Weight by Michael Easter: Pre-Order HereBataan Memorial Death March Info & Registration: https://bataanmarch.comFollow The Rucker’s Edge on Instagram: @theruckersedgepodNotesMusic 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.

In this episode of The Rucker’s Edge, I sit down with the founder of West Orange Ruckers, Chad Haggerty, to talk about how a rucking routine developed during COVID turned into a thriving ruck club community.We dive into what it takes to start a local ruck club, how to grow a team that keeps showing up, and why the rucking mindset goes far beyond fitness. From community outreach to reflective rucks inspired by Michael Easter’s 2% Mindset, this conversation is all about finding purpose under the weight of the ruck.So, whether you’re just getting into rucking, thinking about starting a club, or looking for a deeper reason to train — this episode will remind you that it’s not just about miles and minutes; it’s about mindset, movement, and meaning.After the show, check out the show notes at theruckersedge.com.Resources and Links Mentioned: Connect with Chad and West Orange Ruckers on social media: Facebook and Instagram 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.

In this episode of The Rucker’s Edge Podcast, I sit down with Giovanni Svette, a CrossFit athlete who has made the leap to competitive rucking — and is now heading to the Ruck Race League Finals.We talk about how his rucking training evolved from moderate miles to structured event prep, and how he dug deep and used familiar terrain and a determined mindset to win the “Stairway to Heaven” event — climbing over 5,000 feet of elevation with 10% bodyweight in just two hours.He also opens up about dealing with back pain, how he discovered rucking, and how he is preparing for the Ruck Race League finals in November.After the show, check out the show notes at theruckersedge.com.Resources and Links Mentioned:Ruck Race LeagueConnect with Giovanni on social media: Facebook and InstagramThe 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.

This week's episode is a special roundup episode featuring five experienced ruckers sharing their top rucking tips. You’ll hear insights from:Bill Anthes – Special Forces veteran and co-creator of the Ruck Race League on why you should treat rucking like a sport.Kayla Cittadino – DEKA World Champ and performance coach on keeping it simple and just getting started.Matty Hollingdale – UK-based fitness coach and competitive rucker on how rucking helped him manage anxiety and build resilience.Megan Cohen – Founder of Ruckloops on trusting your body and developing mental strength through rucking.Chris Hayes – Founder of Ruckwell on the importance of mastering your form before adding distance, speed, or load.Links Mentioned:Bill AnthesRuck Race LeagueRuck Race League on InstagramKayla CittadinoKayla’s Coaching ServicesKayla on InstagramThe Wild Gym Ruck Pack Kayla RecommendsMatty HollingdaleHG FitHG Fit on InstagramMatty H on InstagramMegan CohenRuck Loops on FacebookRuck Loops on InstagramChris HayesDownload the RuckWell App at: www.RuckWell.com RuckWell on Instagram 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 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.

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.