Episodes

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...

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...

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...

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...

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...

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...

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...

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 com...

If you've been putting in the work with a ruck but haven't chosen an event yet, this episode will help you find your next challenge. In this episode (Part 3 of the Training with a Ruck Series), Spencer breaks down the full landscape of ruck events, from beginner-friendly charity rucks and community gatherings to competitive races, GORUCK Challenges, and long-distance endurance adventures. You'll learn what each event involves, who it's best suited for, how much preparation it requires, and how...

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 s...

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...

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 launc...

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...

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 ...

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 a...

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 ...

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 befo...

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...

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 U...

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 s...

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 he...

What does blood sugar actually mean for someone who rucks for fitness? In this episode, registered dietitian and author Kayla Girgen joins The Rucker’s Edge to break down glucose, insulin, continuous glucose monitors (CGMs), and how movement directly improves metabolic health. You’ll learn: What glucose really is and how your body uses it The role insulin plays in blood sugar regulation What insulin resistance actually means What CGMs measure — and who should consider using one Why post-m...

In this solo episode of The Rucker’s Edge, Spencer breaks down how to handle a medically forced week off rucking without losing fitness or momentum. Drawing from his own recovery following a minor surgical procedure, Spencer explains what actually happens to fitness during short rest periods, how to support healing through sleep, nutrition, and breathing work, and how to return to rucking in a way that preserves progress instead of resetting it. This episode provides a clear, practical plan fo...

In this episode of The Rucker’s Edge, Spencer sits down with Andrew Brandt to explore how rucking fits into everyday life when work, family, and time constraints are real. Andrew shares how he rebuilt his fitness through consistent rucking, why walking with load supports long-term health span, and how small daily efforts create sustainable progress. This conversation focuses on practical application: how to ruck without overcomplicating your schedule and how to keep moving forward even when lif...