• 5 Expert Rucking Tips: How to Start Strong and Level Up Your Training and Mindset
    2025/10/06

    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 Anthes

    • Ruck Race League
    • Ruck Race League on Instagram

    Kayla Cittadino

    • Kayla’s Coaching Services
    • Kayla on Instagram
    • The Wild Gym Ruck Pack Kayla Recommends

    Matty Hollingdale

    • HG Fit
    • HG Fit on Instagram
    • Matty H on Instagram

    Megan Cohen

    • Ruck Loops on Facebook
    • Ruck Loops on Instagram

    Chris Hayes

    • Download the RuckWell App at: www.RuckWell.com
    • RuckWell on Instagram
    • Contact Chris Hayes with Feedback or Questions at: support@RuckWell.com

    The 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.
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    13 分
  • Mike Smith: Rucking for Weight Loss and Mental Health Awareness
    2025/09/29

    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 loss
    • Why he chose such ambitious goals
    • Mike’s unique training plan
    • How his business, Union Health and Fitness, is helping others achieve their health goals

    After the show, check out the show notes at theruckersedge.com.

    Resources and Links Mentioned

    • Support Mike on his mission to complete an Ultra Marathon this October:
      • American foundation For Suicide Prevention
    • Mike's custom built rucksack
    • Union Health and Fitness
    • Connect with Mike on social media: Facebook, Instagram, TikTok, and YouTube
    • The 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 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.
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    44 分
  • Chris Hayes: Founder / Developer of RuckWell
    2025/09/22

    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 rucking
    • Why he continues to ruck
    • Why he created the RuckWell app
    • The resource he developed to educate his friends and family about rucking

    Links and Resources:

    Download the RuckWell App at: www.RuckWell.com

    RuckWell on Instagram: RuckWell (@Ruck_Well)

    Contact Chris Hayes with Feedback or Questions at: support@RuckWell.com

    The Rucker's Edge on 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 activity.
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    31 分
  • Exercising with Kids: How Family Rucking Builds Healthy Habits and Lasting Memories
    2025/09/15

    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 Episode

    • Why 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 Mentioned

    • My 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 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.
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    15 分
  • Rucking Injury Prevention and Safety Strategies
    2025/09/08

    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 form
    • The importance of rucking progression to avoid overuse injuries
    • The difference between dynamic and static stretches
    • Rucking hydration strategies and when to use electrolyte supplements during long-distance rucks
    • Why terrain selection matters for joint health and injury prevention
    • How to recognize early warning signs of rucking injuries before they become serious problems

    Links and Resources:

    Gear I use to help prevent injuries and keep me safe while rucking:

    • GORUCK Mackalls Rucking Shoes
    • Spenco Orthotic Inserts
    • Compression socks
    • Reflective tape
    • Headlamp

    👉 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 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.
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    33 分
  • Rucking Goals Explained: How to Ruck with Purpose and Progress
    2025/09/01

    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 accountability
    • The difference between process goals, performance goals, and outcome goals for ruck training
    • How to create SMART rucking goals that are Specific, Measurable, Attainable, Relevant, and Time-bound
    • How beginners can set rucking goals to build a base of consistency and confidence
    • The best way for intermediate ruckers to shift their goals toward performance improvements
    • Why advanced ruckers need long-term outcome goals — like a heavy ruck event or endurance challenge
    • Real-world examples of ruck training goals for every stage of your journey

    This 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 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 activity.
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    17 分
  • Why Tracking Your Rucks is the Secret to Faster Progress, Fewer Injuries, and Lasting Motivation
    2025/08/25

    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 routine
    • The exact data points to track
    • How tracking helps prevent plateaus, burnout, and injuries
    • Simple tools (from old-school notebooks to apps) that make ruck logging easy
    • How to actually use your data to make better training decisions

    I’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:

    • Ruckwell
    • Ruckr
    • Garmin Vivoactive 4
    • Apple Watch

    Notes:

    • Music: “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.
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    22 分
  • How Much Weight Should You Ruck With? The Beginner’s Guide to Weight, Distance, Pace, & Scaling
    2025/08/18

    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 weight
    • Why 10% of your body weight (or 20 lbs) is a solid starting point for most — and when to adjust lower or higher
    • The safest way to scale up without risking injury
    • My personal “scaled too fast” story and what it cost me in recovery time
    • The “boring is beautiful” philosophy — and how consistency beats flash every time
    • We’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 Plans
    • Pathfinder Ruck Training
    • BMI Calculator
    • Found this tool interesting: RuckingStart

    Notes:

    • Music: “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.
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    22 分