Rucking Goals Explained: How to Ruck with Purpose and Progress
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.
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Why Tracking Your Rucks is the Secret to Faster Progress, Fewer Injuries, and Lasting Motivation
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.
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How Much Weight Should You Ruck With? The Beginner’s Guide to Weight, Distance, Pace, & Scaling
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.
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Post-Rucking Recovery Guide: How to Reduce Soreness, Speed Up Healing, and Get Back to Rucking Faster
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.
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Your First Ruck: How to Prepare for Your First Rucking Experience, Pack, and Crush It Without Getting Injured
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.
Sobre The Rucker’s Edge: Rucking Tips, Training, and Gear
A rucking podcast designed to help develop your rucking routine, lose weight, and ultimately gain your strength and energy back. Whether you’re a fitness first-timer, desk worker with lower back problems, or a parent trying to get back to your pre-kids weight, this podcast will help you navigate your rucking journey and develop your edge.
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