The Rucker’s Edge: Rucking Tips, Training, and Gear
Published by Spencer
Health & Fitness
Fitness
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.
How fast should you actually ruck? Many ruckers either start too fast, train too hard, or chase a pace that isn't sustainable. The result is burnout, injuries, and disappointing event performances. In this episode, performance coach Sam Cvetkovski returns to explain how to build the right pacing strategy for training, races, GORUCK Challenges, Green Beret Fitness events, and long-distance endurance efforts. You'll learn why effort matters more than pace, how to establish your baseline, when to speed up (and when not to), and why easy training is often the secret to better performance. Whether you're training for your first ruck event or your next endurance challenge, this episode will help you move farther, recover better, and finish stronger. In This Episode Why rucking pace is different than running pace How to find your ideal training pace The conversation test and heart-rate zones Training pace vs race pace Why most people start events too fast Building an endurance pacing strategy Common pacing mistakes How elite endurance athletes manage effort Why easy days make you faster How pacing works during 100- and 200-mile events 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 Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod 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.
What separates recreational ruckers from competitive athletes? In this episode, Spencer sits down with Bailey Ertel, one of the top competitors in Ruck Race League and an accomplished DEKA athlete, to unpack the mindset and training habits that helped her rise through the rankings. Bailey shares how she went from simply trying her first DEKA Ruck event to finishing near the top of the Ruck Race League leaderboard. Along the way, she discusses pacing mistakes, progressive overload, strength training, data analysis, fueling, mobility, and why community has become one of her greatest competitive advantages. Whether you're thinking about signing up for your first event or simply want to become a stronger, faster, more capable rucker, this conversation is packed with practical lessons you can apply immediately. What You'll Learn The biggest pacing mistake new competitors make How spreadsheets and race data improved her performance Why strength training is essential for competitive rucking How proper fueling transformed her performance The surprising role community plays in getting faster How Bailey worked up to carrying 180 pounds safely Advice for anyone considering their first competition Guest Introduction Bailey Ertel is a competitive hybrid athlete and one of the top-ranked competitors in the Ruck Race League. She competes in DEKA, HYROX, and other functional fitness events while balancing family life and raising two daughters. Known for her analytical approach to training, Bailey uses race data, deliberate practice, and progressive overload to continually improve her performance, while inspiring others to challenge what they believe they're capable of. Links & Resources: Follow Bailey Ertel on Instagram: @baileyallyson The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod 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.
Weighted Vest vs Rucksack: Which One Should You Use? If you own both a weighted vest and a rucksack, do you know which one is actually the better choice for today's workout? Many people treat them like they're interchangeable. Grab whichever one is closest and head out the door. But your body doesn't respond to them the same way. In this episode of The Rucker's Edge, Spencer breaks down the biomechanics, physiology, and practical applications of each tool so you can match your equipment to your training goals. You'll learn why load placement changes posture, muscle recruitment, breathing, stability, and fatigue, and why choosing the right tool can make your training more effective. Whether you're preparing for a GORUCK event, building endurance, doing functional fitness, or simply trying to get more out of your daily weighted walks, this episode will help you decide exactly when to wear a weighted vest and when a rucksack is the better option. In This Episode: Why weighted vests and rucksacks are not interchangeable How load placement changes posture, oxygen demand, and muscle recruitment When a rucksack is the better training tool When a weighted vest has the advantage The pros and cons of each for conditioning, bodyweight workouts, and long-distance training Why breathing feels different in a weighted vest Common mistakes people make when choosing between the two A simple framework for deciding which tool to use for every workout Links & Resources: The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod Mountain Tactical Institute Research by Dr. Joseph Knapik on load carriage: Knapik, J.J. (1996). Load carriage using packs: a review of physiological, biomechanical and medical aspects. Applied Ergonomics, 27(3), 207-216. Knapik, J.J., Reynolds, K.L., Harman, E. (2004). Soldier load carriage: Historical, physiological, biomechanical, and medical aspects. Military Medicine, 169(1), 45-56. Previous episodes mentioned in this episode: Mountain Tactical Institute Kayla Girgen Kayla Girgen's Sugar and Strength Podcast Notes: Music Credit: "Play This Game" by Black Rhomb The information discussed in this episode is for educational purposes only and should not be considered medical advice. Consult your physician before beginning any new exercise program.
Weighted vests have exploded in popularity. Some people claim they're the secret to burning more calories. Others say they'll build muscle, strengthen your bones, and replace traditional strength training. But how much of that is actually supported by research? In this episode, Spencer sits down with nutrition coach, science communicator, and host of the Wits & Weights podcast, Philip Pape, to separate evidence from internet hype. Together they discuss what weighted vests actually do, when they're useful, who benefits the most, and where traditional resistance training still comes out ahead. Whether you're considering buying your first weighted vest or already use one during your workouts, this conversation will help you make smarter training decisions. In this episode Do weighted vests actually burn significantly more calories? Can a weighted vest build bone density? Why progressive overload still matters Weighted vest vs. rucksack: What's the difference? Can weighted vests replace lifting weights? The best ways to incorporate a weighted vest into your training Common mistakes people make How to progress safely Why movement quality matters more than simply adding weight About Philip: Philip Pape is a nutrition coach, science communicator, and host of the Wits & Weights podcast. He specializes in helping busy adults build muscle, lose fat, and improve long-term health by translating exercise and nutrition research into practical, actionable advice. His evidence-based approach cuts through fitness myths and helps people make smarter training decisions. Links & Resources: The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod Philip's podcast (Wits and Weights): Wits and Weights Podcast Episode 473 Wits and Weights Podcast Episode 474 Follow Philip Pape on Instagram: @witsandweights Fitness Lab 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.
Many strength athletes avoid cardio because they worry it will interfere with muscle growth and strength gains. But what if the right kind of conditioning could actually make you a better lifter? In this episode of The Rucker's Edge, Spencer sits down with Ashley the Amazing, Army veteran, former professional bodybuilder, endurance athlete, Olympic weightlifting coach, and kinesiology professor, to explore why rucking may be one of the most overlooked tools in a strength athlete's training program. Ashley explains how rucking can improve recovery, cardiovascular fitness, tendon health, bone density, work capacity, and longevity while helping athletes avoid common mistakes that can lead to overtraining or loss of performance. They also discuss how lifters can safely add rucking into their weekly training routine, common misconceptions about rucking, and why this simple activity can benefit everyone from competitive strength athletes to beginners just looking to improve their health. Whether your goal is building strength, improving conditioning, or staying active for decades to come, this episode will help you understand where rucking fits into the bigger picture. What You'll Learn: How rucking supports strength and hypertrophy goals The relationship between cardiovascular fitness and recovery How rucking improves tendon health and bone density Why rucking can help improve longevity and overall health Common misconceptions lifters have about rucking How to add rucking to a strength training program Why women and youth are often overlooked in the rucking community The interference effect explained Practical recommendations for getting started safely Links & Resources: The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod Follow Ashley the Amazing on Instagram: @Ashley__The__Amazing__ 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.
Most ruckers don't quit because of fitness. They quit because their feet hurt. In Part 2 of my conversation with MudGear founder, Alex Thrasher, we move from understanding blisters to preventing them. Alex shares a foot care system that covers what to do before, during, and after a ruck to reduce hot spots, prevent blisters, and keep your training on track. We discuss sock selection, toenail care, foot preparation, lacing techniques, when to stop and address a hot spot, blister management strategies, compression socks, recovery methods, and common myths about foot toughness and expensive boots. Alex also shares stories from the Appalachian Trail and the Camino de Santiago, including lessons learned from hiking through rain-soaked trails where foot care became the difference between finishing strong and suffering through every step. If you've ever struggled with blisters, hot spots, foot pain, or simply want to keep your feet healthy during longer rucks, this episode is packed with practical advice you can use immediately. In This Episode Why toenail care matters more than most ruckers realize The importance of clean feet and debris-free socks How to choose the right sock for rucking Why Alex prefers thin merino wool socks over thick hiking socks The pros and cons of toe socks and sock liners When to stop and address a hot spot during a ruck How to treat blisters in the field Why changing socks can save a training session Post-ruck recovery strategies for healthier feet Compression socks: during the ruck or after? The truth about "toughening up" your feet Why expensive boots don't guarantee blister prevention Lessons learned from the Appalachian Trail and Camino de Santiago Alex's number one foot care takeaway for every rucker Links & Resources: The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod MudGear's Website Episodes Mentioned in the Episode: Episode 46: Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher (Part 1 of 2) Episode 35: Foot Health and Injury Prevention with Dr. John Ritter Episode 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.
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 them The three ingredients that create blisters Merino wool vs cotton socks Moisture management strategies for ruckers How proper footwear fit reduces friction Heel-lock lacing and why it matters Boots vs trail running shoes for rucking Why waterproof footwear can create problems Lessons from the Appalachian Trail and Camino de Santiago Common foot care mistakes ruckers make Practical blister prevention strategies for beginners and experienced ruckers Links & Resources The Rucker's Edge – Official Site Follow The Rucker's Edge on Instagram: @theruckersedgepod MudGear's Website Episodes Mentioned in the Episode: Episode 35: Foot Health and Injury Prevention with Dr. John Ritter Episode 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.
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 motivation The benefits of charity rucks and community-based events How ruck divisions are changing traditional endurance races What makes Ruck Race League unique Differences between GORUCK Basic, Tough, and Heavy events Why team dynamics are central to GORUCK Challenges What to expect from Green Beret Fitness events The role of navigation, self-sufficiency, and decision-making in selection-style events How to determine which type of event best fits your goals Key preparation considerations before registering for any ruck event Links & Resources: Sam's website: Ruckwithsam.com Ruck Race League GORUCK Green Beret Fitness 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.
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 fitness Why rucking can complement traditional strength training The stabilizer-muscle advantage of training with a ruck Lower-body exercises including squats, step-ups, and deadlifts Upper-body movements such as rows, curls, carries, and presses Core exercises that work exceptionally well with a rucksack How to build a simple weekly strength-training plan Recovery, sleep, and nutrition considerations Common mistakes new ruckers make Why 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 Website Frontline athletic on Instagram 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.
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 ruck Why hill repeats are brutally effective How stadium workouts build conditioning fast What EMOMs are and how to apply them to rucking How to structure ruck circuits Why pace work matters for improving fitness This 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 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.
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 GORUCK His experience progressing from 1-mile rucks to longer challenges The inspiration behind RUCKFWD Why he launched the Ruck Arthritis Challenge Living alongside arthritis Building positivity and community through rucking This episode is an honest conversation about movement, purpose, consistency, and using fitness to create positive change. Links & Resources RUCKFWD RUCKFWD on Instagram: @RUCKFWD 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.
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 5.0 Which rucking brands are making major moves in 2026 How Frontline Athletics is expanding into DEKA events Why the new RUCKR app could become a major tool for ruckers The most impressive recent endurance feats in the rucking world How rucking is being used to raise awareness for important causes Whether 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: GORUCK Frontline Athletic Wild Gym RUCKR App Tough Ruck Nation Ruck Race League The FTD Brothers 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.
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 scratch Why consistency matters more than anything else How to avoid burnout as a community leader Why celebrating the people who show up is critical Links & Resources Jessica’s Instagram: @ruckinstigator Triton Ruck Club on Instagram: @tritonruckclub 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.
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: @t heruckersedgepod 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.
In this solo episode, Spencer breaks down the full Ruck Deep Dive research series from Mountain Tactical Institute (MTI). He covers what actually predicts ruck performance, whether strength or endurance training matters more, and how to structure your training if you want to get faster under a ruck. If you’ve been putting in miles but not seeing progress, this episode will make you reconsider how you train. Corrections: This episode credits MTI for conducting the study researching how fatigue changes how ruckers move under weight. This was incorrect. The study referenced was conducted by a team of researchers from the Department of Civil and Mechanical Engineering at the U.S. Military Academy West Point. Here is a link to that study. Effect of Fatigue on Movement Patterns During a Loaded Ruck March Links and Resources: MTI's Ruck Deep Dicve Series: Pilot Study #1: Physical Attributes Which Relate to Rucking Study #2: Best Ways to Improve Rucking MTI Training Plans 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.
Why do so many ruckers deal with foot pain, ankle injuries, and overuse issues? In this episode, Spencer sits down with Jon Ritter, Doctor of Physical Therapy (DPT), to break down what’s actually happening inside your body when you add load to walking—and why so many injuries come down to poor load management and weak foundations. You’ll learn how impact forces multiply with added weight, why injuries like plantar fasciitis and stress fractures develop, and how to spot early warning signs before they become serious problems. Jon also shares the most effective exercises ruckers can use to build stronger feet, ankles, and legs—so you can train consistently without getting sidelined. What You’ll Learn: Why rucking dramatically increases impact forces on your body The biggest mistake new ruckers make with weight What causes stress fractures and foot pain Early warning signs of injury you shouldn’t ignore Why plantar fasciitis and tendonitis happen How weakness (not bad luck) leads to most injuries The 3 most important strength exercises for ruckers Why your footwear could be holding you back Links and Resources: Jon Ritter on Instagram: @JonRitterDPT Schedule a call with Jon on his website: www.jonritterdpt.com 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.
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 performance Why strength training is essential for runners How rucking builds durability and endurance The biggest mistakes runners make when starting rucking How runners can incorporate rucking into their training Clint 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.
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 uses H2O 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.
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 mean Why Zone 2 is the foundation for longevity and aerobic capacity How to estimate your zones How dehydration messes up your heart rate data How to interpret heart rate trends over months The 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 Attia The Comfort Crisis by Michael Easter Ruck Fit by Kayla Girgen Heart Rate Devices Mentioned: Polar H10 Polar Verity Sense Garmin Instinct Polar Pacer Pro WHOOP 4.0 Oura Ring Ruck Loops Show 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.
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.
