Latest Episode 
Rucking Pace Explained: Train Smarter, Finish Stronger
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 t
New to The Rucker’s Edge?
1
July 20, 2025
Benefits of Rucking: Top 5 Reasons Why You Should Start Rucking Today
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:
Studies
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:
Studies
2
July 20, 2025
How To Start Rucking With Gear You Already Own
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 starting out 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,
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,
5
Aug. 10, 2025
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 Explained
American College of Sports Medicine (2007) - Hyrdation Recommendation
National Athletic Trainers’ Association: Fluid Replacement - Hydration Recom
Links:
Studies and Resources:
Houston Methodist: Muscle Soreness Explained
American College of Sports Medicine (2007) - Hyrdation Recommendation
National Athletic Trainers’ Association: Fluid Replacement - Hydration Recom
Recent Episodes
52
July 28, 2026
Rucking Pace Explained: Train Smarter, Finish Stronger
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 t
51
July 21, 2026
What Competitive Ruckers Do Differently
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 tra
50
July 14, 2026
Weighted Vest vs Rucksack: Which One Should You Use (And When)?
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 y
49
July 7, 2026
The Science Behind Weighted Vests: What Actually Works (with Philip Pape)
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 t
48
June 30, 2026
Why Lifters Should Be Rucking: Strength, Recovery, and Longevity with Ashley the Amazing
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 prog
June 23, 2026
Blister Prevention for Ruckers: Socks, Shoes, and Foot Care with Alex Thrasher from Mudgear (Part 2 of 2)
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 str
Recent Blog Posts
Aug. 21, 2025
When You're Ready to Scale Up Your Rucking: The Complete Guide
You've been consistent with your rucking routine for a few weeks now. That 20-pound pack that once felt challenging is starting to feel manageable. Your 2-mile route that used to leave you winded? Now you're finishing strong and wondering what's nex…
Aug. 11, 2025
How Much Should You Drink After Rucking? The Science-Based Hydration Guide
Just finished a solid ruck and wondering how much you need to drink to properly rehydrate? You're not alone. Most ruckers either under-hydrate (and feel terrible the next day) or over-hydrate (and spend the evening running to the bathroom). In this …
Aug. 3, 2025
Dynamic Stretching for Rucking: Your Pre-Ruck Warm-Up Guide
Getting ready to start rucking? Before you throw on that weighted backpack and head out, there's something crucial you need to do that most ruckers skip: dynamic stretching. In this guide, I'll break down why stretching matters for rucking performan…