Rucking Injury Prevention and Safety Strategies

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From my own experience, the tricky thing about

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overuse injuries is they often start small. A

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little ache here, a bit of soreness there. And

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because they start small, people tend to ignore

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them. They push through thinking, oh, it'll just

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go away. But overuse injuries don't just go away.

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They get worse until they force you to stop.

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Welcome to the Rucker's Edge podcast, a show

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all about rucking that is designed to help you

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develop a rucking routine, lose weight, and ultimately

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gain your strength and energy back. Whether you're

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an office worker with lower back pain, a fitness

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first -timer, or a new parent trying to get back

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to your pre -kids weight, this is the show for

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you. I'm your host, Spencer. Thanks for tuning

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in. In today's episode, we're talking about something

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that's absolutely critical to your long -term

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success in this sport, which is staying injury

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-free. Here's the thing. Rucking is actually

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a pretty safe exercise. It's low impact. It's

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natural movement. And compared to running or

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high intensity sports, your injury risk is relatively

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low. But, and this is a big but, you still have

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to be vigilant. You still have to be smart about

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how you approach it. Because when rucking is

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done incorrectly, it can lead to some real problems.

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We're talking pulled muscles, sprains and strains,

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plantar fasciitis, shin splints, Achilles tendonitis.

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and even stress fractures if you really push

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too hard. A lot of people get excited about rucking.

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They dive in headfirst without proper preparation

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and end up sidelined for weeks or months. That's

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not what I want for you. I want you rucking consistently

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for years, even decades to come. So today we're

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going to cover smart strategies to keep you entry

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-free. We'll talk about building the right foundation,

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proper form, progressive loading principles,

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pre - and post -ruck routines. environmental

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awareness, and some gear strategies. This is

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some pretty comprehensive stuff, the kind of

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information that separates the weekend warriors

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from the lifelong ruggers. This episode is packed

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with practical advice you can implement immediately,

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so grab a notebook if you need to, because we're

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covering a lot of ground today. Let's dive in.

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Okay, so there are four parts to this episode,

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and part one is your foundation. We're talking

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form and progressive loading. We need to talk

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about building the right muscles before you even

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put the pack on your back. A lot of people think

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rucking is just walking with weight. They grab

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a backpack, throw some books in it, and head

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out the door. But your body needs to be prepared

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for this. I know we've talked about this in previous

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episodes, but it's worth mentioning again. You're

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asking your musculoskeletal system to do something

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it may not be ready for. Let's break down the

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key muscle groups you need to focus on. First,

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your core. Your core is your power center. It's

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what keeps you stable and upright when you've

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got 30, 40, 50 pounds on your back. We're not

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just talking abs here. Your core includes your

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deep abdomen muscles, your lower back muscles,

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your diaphragm, and your pelvic floor. These

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muscles work together to create internal pressure

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and stability. Relatively simple exercises like

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planks, dead bugs, bird dogs, and farmer walks

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will build the core strength that you need. And

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don't overcomplicate it. Consistency beats complexity

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every time. Next, your feet. Your feet are your

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foundation, and they take a beating during rucking.

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The small muscles in your feet, your arches,

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your toes, they all need to be strong and responsive.

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Walking barefoot when possible, toe curls, calf

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raises, and single leg balance exercises will

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all help build your foot strength. And then we've

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got muscles around your ankles. These are your

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stabilizers. They're what keep you upright when

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you hit uneven terrain or step on a rock. Ankle

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circles. resistance band work, single leg stands.

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These exercises might seem boring, but they're

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injury prevention gold. Moving up your body,

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we've got your knees next. The muscles around

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them, specifically your quads, your hamstrings,

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your calves, and even up to your glutes. They

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all contribute to knee stability. So do some

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squats, lunges, step ups, or hamstring curls.

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But here's the key. You want to train through

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full ranges of motion with good form. Partial

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reps might make you feel stronger, but they don't

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prepare your joints for real -world movement,

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the kind of movement you're going to experience

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when you're rocking. And the last set of muscles,

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your hamstrings, your lower back, and glutes

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again. These muscles are what drive you forward

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and keep you upright. Glute bridges and good

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mornings are going to be your friends here. Here's

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the thing about building this foundation. It

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doesn't happen overnight. You need to give yourself...

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four, five weeks of consistent strength training

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before you start adding serious weight to your

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rock. I know that's not what a lot of people

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want to hear, but this foundation work is what

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keeps you healthy for the long haul. All right,

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moving on to proper form, because this is where

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a lot of people go wrong. You want to maintain

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a natural spine alignment, so stand tall, shoulders

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back, but not forced, and your chin is tucked

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slightly. Don't lean forward to compensate for

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the weight. That's a common mistake. When you

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lean forward, you're putting excessive strain

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on your lower back and changing your center of

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gravity in ways that can lead to significant

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injury. So instead, engage your core and let

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it do the work. You should be able to breathe

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normally, and if you can't, you're probably over

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-engaging your core. Here's something really

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important that most people don't really think

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about, is the weight distribution and how it

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affects your body mechanics in a pretty big way.

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One of the best things you can do is alternate

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your weight distribution between your shoulders

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and your hips throughout your ruck. This matters

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because it gives the different muscle groups

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a break. So when the weight is primarily on your

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shoulders, your traps and your upper back are

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doing most of the work. When you shift the weight

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to your hips using your waist belt, you're engaging

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your core and your legs more, giving your upper

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back a rest. It's like tag -teaming your body

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parts. Every 15 to 20 minutes or so, adjust your

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straps and shift the weight distribution. Your

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body's going to thank you later, especially on

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those longer rucks with heavier weight. Speaking

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of weight distribution, sometimes you might need

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to run with your pack. Maybe you're doing timed

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events, or maybe you just want to pick up the

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pace a little bit, or even training for completing

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a military standard. Just remember, you've got

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extra weight on you now. You're kind of like

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a train. It takes more effort than usual to get

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momentum going, and it takes more effort to slow

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down. So your stride is going to be a little

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shorter, your cadence might be different, and

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your landing will be heavier. When you transition

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from walking to running with weight, do it gradually.

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Don't go from a walk to an all -out sprint. Ease

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into it. And when you need to stop or slow down,

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give yourself extra distance and time. The extra

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weight creates momentum that wants to keep you

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moving forward. It's also a good idea to use

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proper form and ergonomic aids when conducting

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other tasks. You know, things like lifting with

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your legs or using the proper tool for the job.

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Here's a quick personal story that drives home

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why form matters in everything that you do, not

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just rucking. Last spring when the weather started

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to pick up and the first green leaves started

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to appear on our pecan tree in the backyard,

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I decided to install a new... brick paver patio,

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which would make and does make a great addition

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to the backyard. I measured the area for the

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appropriate size to fit one table and four chairs.

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I cleared the ground. I leveled the soil. I added

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a sand layer before installing the brick pavers.

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I also put in a weed barrier, which, by the way,

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I'm convinced that weed barriers are completely

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worthless, but that's a whole other conversation.

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But if you haven't laid brick pavers before,

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it... takes some effort to line them up neatly

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so that it doesn't look like a donkey put them

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together. I got on my knees to put each one in

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individually over the course of something like

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eight hours or so. I didn't use knee pads because

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honestly, I thought I was tough enough to handle

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it. Well, I was wrong. I jacked up my knees pretty

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good. Nothing serious, but enough that I couldn't

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exercise for a few weeks. It was crazy sore and

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really painful. You know what the frustrating

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part was? It wasn't even from... A difficult

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physical activity. It was from just poor ergonomics

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that could have been avoided during a completely

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mundane activity. Anyway, the point is, use correct

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ergonomics in all your activities, no matter

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the level of effort. Because an injury is an

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injury, regardless of where it comes from. Your

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body doesn't differentiate between a rucking

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injury and a yard work injury. Pain is pain,

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and downtime is downtime. This brings us to smart

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progression principles. And this is where a lot

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of mistakes likely occur in the rucking community.

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People go from zero to hero overnight. You can't

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see me, but my hand's raised. I'm definitely

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guilty of that. They see someone on social media

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rucking with 60 pounds and think they need to

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do the same thing immediately. Let's be clear

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here. Too much weight, too much distance, too

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fast, with no breaks or slowdown periods is a

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recipe for disaster. The importance of gradual

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increases cannot be overstated here. And this

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is a good time to remind you that I am not a

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doctor and this podcast is for informational

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entertainment purposes only. But your body needs

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time to adapt. And different tissues adapt at

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different rates. To my understanding, your cardiovascular

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system adapts relatively quickly. Your muscles

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adapt fairly quickly too. But your connective

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tissues, your tendons, ligaments, and bones,

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they adapt much more slowly. How long? I'm not

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sure. But... I'd love to have a doctor on the

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show at some point and load them with the litany

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of questions I can't get to during my annual

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physical with my doctor. But this is why someone

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can feel ready to push harder but still get injured.

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Their heart and lungs are ready, but their connective

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tissue just is not. A good rule of thumb, I mentioned

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this in previous episodes, is a 10 % rule. Don't

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increase your weight, distance, or intensity

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by more than 10 % from week to week. Some weeks

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don't increase at all. Some weeks even back off

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a bit. Here's what injuries can occur if you

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go 100 % of the time without proper progression.

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Overuse injuries are the big ones. So tendonitis,

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stress fractures, and muscle strains that don't

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heal properly. These aren't dramatic injuries

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that happen in a moment. They're the result of

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repetitive stress without adequate recovery.

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From my own experience, the tricky thing about

00:10:46.679 --> 00:10:49.960
overuse injuries is they often start small. A

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little ache here, a bit of soreness there. And

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because they start small, people tend to ignore

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them. They push through thinking, oh, it'll just

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go away. But overuse injuries don't just go away.

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They get worse until they force you to stop.

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This is why you absolutely must build in recovery

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rucks and rest days in your rucking plan. Recovery

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isn't time off from getting better. Recovery

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is getting better. It's when your body actually

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adapts to the stress you've placed on it. So

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plan your recovery just like you plan your training.

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Consider scaling back every fourth week or so.

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Reduce your weight, you know, 20 -30 % and focus

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on form again. Focus on mobility and just enjoy

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the movement. Vacation is actually a great time

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for recovery rucks. We recently went on a beach

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trip where I brought a light pack and just enjoyed

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sort of easy, more fun walks on the beach. I

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came back refreshed and ready to push harder

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than before. I actually set a new four -mile

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PR my first ruck back, and it was right after

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vacation. And lastly, before moving on to part

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two, here's the big one. Listen to your body's

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signals. They're usually pretty clear if you're

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paying attention. Persistent soreness that doesn't

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improve with rest, sharp pains, changes in your

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gait or movement patterns. Feeling unusually

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fatigued? These are all signs that you need to

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back off a little bit. Know the difference between

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normal training discomfort and early signs of

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injury. And know when to push and when to pull

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back. Alright, moving on to part two. Pre and

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post -ruck routines. Alright, let's talk about

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what happens before and after you ruck. I know

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I already published two episodes on this topic,

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but this part is... critical to staying healthy

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because this is where you can make or break your

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injury prevention strategy. These routines don't

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have to be complicated or time consuming, but

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they do need to be consistent. So first up, stretching.

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And there's always a right way and a wrong way

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to do this. Before you ruck, you want dynamic

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stretches and movements. A big fan of the show,

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my lovely wife, asked me to go into further detail

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about the difference between dynamic and static

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stretching and why it's best to do them. at different

00:13:12.340 --> 00:13:15.879
times in your workout. So why dynamic stretching

00:13:15.879 --> 00:13:18.659
before your ruck? Well, it's because you're preparing

00:13:18.659 --> 00:13:20.659
your muscles for movement. You're not trying

00:13:20.659 --> 00:13:22.820
to increase flexibility at this time. You're

00:13:22.820 --> 00:13:25.460
warming your joints up. You're increasing blood

00:13:25.460 --> 00:13:28.059
flow. You're activating the nervous system and

00:13:28.059 --> 00:13:31.659
rehearsing movement patterns. So think leg swings,

00:13:32.059 --> 00:13:36.000
arm circles, walking lunges, high knees, and

00:13:36.000 --> 00:13:39.240
butt kicks. You're moving through ranges of motion

00:13:39.240 --> 00:13:42.169
that you'll use during your ruck. This isn't

00:13:42.169 --> 00:13:44.149
the time for static stretching. Holding stretches

00:13:44.149 --> 00:13:47.470
for 30 seconds or more. Not right now. A good

00:13:47.470 --> 00:13:50.190
dynamic warm -up should take 5 to 10 minutes

00:13:50.190 --> 00:13:52.309
and should gradually increase in intensity. Start

00:13:52.309 --> 00:13:54.250
with the gentle movements and progressively increase

00:13:54.250 --> 00:13:57.690
range of motion and speed. Now, after your ruck,

00:13:57.730 --> 00:13:59.389
that's when you want to do your static stretches.

00:13:59.909 --> 00:14:02.990
Because now your muscles are warm, they're pliable,

00:14:03.070 --> 00:14:04.769
and you can actually improve your flexibility

00:14:04.769 --> 00:14:08.220
and help with recovery. Focus on the major muscle

00:14:08.220 --> 00:14:11.720
groups you've used, so calves, hamstrings, hip

00:14:11.720 --> 00:14:14.799
flexors, quads, and your back. Hold each stretch

00:14:14.799 --> 00:14:18.720
for 30 seconds. Breathe deeply. Don't force it.

00:14:19.460 --> 00:14:22.279
Stretching should definitely never feel painful.

00:14:22.940 --> 00:14:25.980
Post -work stretching also helps with the cool

00:14:25.980 --> 00:14:29.340
-down process. It keeps blood flowing, helps

00:14:29.340 --> 00:14:32.080
remove metabolic waste products, and can reduce

00:14:32.080 --> 00:14:35.210
muscle soreness the next day. Now let's talk

00:14:35.210 --> 00:14:38.450
about warming up and cooling down. These are

00:14:38.450 --> 00:14:41.649
absolutely non -negotiable. I don't care if you're

00:14:41.649 --> 00:14:43.350
in a hurry. I don't care if you're just doing

00:14:43.350 --> 00:14:46.009
a short ruck or if it's cold and you just want

00:14:46.009 --> 00:14:48.789
to get moving. These routines take just minutes,

00:14:48.889 --> 00:14:51.970
but they prevent some of the most common injuries.

00:14:52.289 --> 00:14:54.830
A proper warm -up serves multiple purposes. It

00:14:54.830 --> 00:14:56.730
gradually increases your heart rate and breathing,

00:14:56.909 --> 00:14:59.409
which then increases blood flow to your muscles.

00:14:59.590 --> 00:15:02.110
It raises your core body temperature, which makes

00:15:02.110 --> 00:15:05.080
your muscles more elastic and efficient. It activates

00:15:05.080 --> 00:15:06.799
your nervous system and improves coordination.

00:15:08.139 --> 00:15:10.519
And it mentally prepares you for the work ahead.

00:15:11.460 --> 00:15:14.460
The cool down is just as important. So after

00:15:14.460 --> 00:15:16.580
your heart rate is elevated, your blood vessels

00:15:16.580 --> 00:15:18.519
are dilated, your metabolic waste products are

00:15:18.519 --> 00:15:21.080
circulating in your muscles, an abrupt stop can

00:15:21.080 --> 00:15:24.620
actually make your recovery really slow. A good

00:15:24.620 --> 00:15:26.740
cool down gradually returns your body to its

00:15:26.740 --> 00:15:29.799
resting state. Walking slowly for about five

00:15:29.799 --> 00:15:32.299
minutes or so allows your heart rate to come

00:15:32.299 --> 00:15:35.610
down gradually. and then do your static stretching.

00:15:35.750 --> 00:15:38.149
And this helps maintain blood flow while your

00:15:38.149 --> 00:15:41.870
body transitions back to its resting state. All

00:15:41.870 --> 00:15:43.929
right, moving on to hydration, because this is

00:15:43.929 --> 00:15:46.549
bigger than just drinking water. Hydration affects

00:15:46.549 --> 00:15:48.929
every system in your body, cardiovascular system,

00:15:49.169 --> 00:15:52.070
temperature regulation, joint lubrication, muscle

00:15:52.070 --> 00:15:56.850
function, and certainly mental performance. Maintaining

00:15:56.850 --> 00:15:59.860
adequate hydration and energy levels. during

00:15:59.860 --> 00:16:02.279
long rucks is essential for both performance

00:16:02.279 --> 00:16:06.600
and safety. When you're even mildly dehydrated,

00:16:06.620 --> 00:16:08.600
your performance starts to decline. Your heart

00:16:08.600 --> 00:16:11.320
rate increases, your perceived exertion goes

00:16:11.320 --> 00:16:13.399
up, and your risk of heat -related illnesses

00:16:13.399 --> 00:16:17.759
skyrocket. But most importantly, for injury prevention,

00:16:18.080 --> 00:16:20.460
dehydration affects your coordination and decision

00:16:20.460 --> 00:16:23.259
making. You're more likely to trip, stumble,

00:16:23.440 --> 00:16:27.179
or make poor choices with foot placement. Your

00:16:27.179 --> 00:16:29.100
reaction time slows down and your balance can

00:16:29.100 --> 00:16:32.860
be compromised. For rucks under an hour in moderate

00:16:32.860 --> 00:16:36.460
temperature, water is likely sufficient. But

00:16:36.460 --> 00:16:38.820
for longer rucks, especially in hot weather and

00:16:38.820 --> 00:16:41.100
you're sweating a lot, you need to think about

00:16:41.100 --> 00:16:44.419
electrolyte replacement. Electrolyte powders

00:16:44.419 --> 00:16:47.419
can be your friend, but know when and how to

00:16:47.419 --> 00:16:50.399
use them. Look at powders that contain sodium,

00:16:50.539 --> 00:16:53.480
potassium, magnesium. These are the key electrolytes

00:16:53.480 --> 00:16:56.950
that you lose in sweat. And if you're doing longer

00:16:56.950 --> 00:17:01.470
rucks, anything over 90 minutes or even 40 minutes,

00:17:01.649 --> 00:17:04.150
consider a bladder hydration system. Hands -free

00:17:04.150 --> 00:17:06.190
hydration means that you're more likely to actually

00:17:06.190 --> 00:17:08.710
drink enough and you're less likely to get dehydrated

00:17:08.710 --> 00:17:11.069
because you don't want to stop and dig for a

00:17:11.069 --> 00:17:14.509
water bottle mid -ruck. The key is to drink before

00:17:14.509 --> 00:17:17.049
you're thirsty. Thirst is actually the late indicator

00:17:17.049 --> 00:17:20.410
of dehydration. By the time you feel thirsty,

00:17:20.529 --> 00:17:26.609
you're already behind on hydration. Okay, before

00:17:26.609 --> 00:17:29.089
diving into part three, I want to take a quick

00:17:29.089 --> 00:17:31.170
break and say, once again, thanks for listening

00:17:31.170 --> 00:17:33.789
to the podcast. If you found this episode helpful

00:17:33.789 --> 00:17:36.250
or interesting so far, please click the follow

00:17:36.250 --> 00:17:38.150
button in your podcast player so you're notified

00:17:38.150 --> 00:17:40.509
of new episodes. And if you know someone thinking

00:17:40.509 --> 00:17:42.490
about starting rucking or benefit from rucking,

00:17:42.609 --> 00:17:44.710
please share this episode with them. It might

00:17:44.710 --> 00:17:47.009
just give them the motivation to start or to

00:17:47.009 --> 00:17:49.690
keep pursuing their rucking goals. All right,

00:17:49.710 --> 00:17:53.150
back to it. All right, let's move on to part

00:17:53.150 --> 00:17:55.799
three, environmental awareness and... safety.

00:17:56.779 --> 00:17:58.960
Now we need to talk about the world around you

00:17:58.960 --> 00:18:01.440
because rucking doesn't happen in a controlled

00:18:01.440 --> 00:18:04.359
environment. Well, I mean, I suppose you could

00:18:04.359 --> 00:18:05.980
ruck on a treadmill. I'm sure some of you do,

00:18:06.099 --> 00:18:09.000
but I've already told you about my opinion on

00:18:09.000 --> 00:18:12.380
doing endurance workouts indoors. Environmental

00:18:12.380 --> 00:18:14.119
awareness and safety can make the difference

00:18:14.119 --> 00:18:16.200
between a great ruck and a trip to the emergency

00:18:16.200 --> 00:18:19.339
room. Let's start with terrain and obstacle navigation.

00:18:19.539 --> 00:18:21.559
This is huge, and it's something that varies

00:18:21.559 --> 00:18:24.539
dramatically depending on where you live and

00:18:24.539 --> 00:18:28.359
where you rock. Here in Louisiana, and this might

00:18:28.359 --> 00:18:30.980
resonate with folks in other areas with similar

00:18:30.980 --> 00:18:33.940
issues, but we've got some geological problems

00:18:33.940 --> 00:18:37.160
and enormous tree roots that make the sidewalks

00:18:37.160 --> 00:18:40.640
crack and often completely unnavigable. The clay

00:18:40.640 --> 00:18:43.589
in the ground expands and contracts with... bouts

00:18:43.589 --> 00:18:46.109
of drought and extreme rainfall. The tree roots

00:18:46.109 --> 00:18:49.309
grow and what was a smooth sidewalk last year

00:18:49.309 --> 00:18:52.349
is now an obstacle course of broken concrete

00:18:52.349 --> 00:18:57.190
and trip hazards. My rule is simple. I avoid

00:18:57.190 --> 00:18:59.690
curbs, holes, and uneven terrain when I can.

00:18:59.869 --> 00:19:02.529
I'm so cautious that I go out of my way to avoid

00:19:02.529 --> 00:19:04.930
stepping off of the curb if I see a wheelchair

00:19:04.930 --> 00:19:08.430
ramp nearby. It might seem excessive to some

00:19:08.430 --> 00:19:10.869
people, but a twisted ankle from a simple misstep

00:19:10.869 --> 00:19:15.849
can sideline you for weeks or even months. And

00:19:15.849 --> 00:19:17.849
here's the thing about ankle injuries. They're

00:19:17.849 --> 00:19:20.970
often worse than they seem initially, and they

00:19:20.970 --> 00:19:23.349
have a tendency to reoccur. Trust me, I know.

00:19:23.650 --> 00:19:26.569
Once you sprain an ankle, you're at a much higher

00:19:26.569 --> 00:19:29.670
risk of spraining it again and again and again

00:19:29.670 --> 00:19:32.029
because the ligaments never quite return to their

00:19:32.029 --> 00:19:35.529
original strength. So that minor ankle twist

00:19:35.529 --> 00:19:38.730
that you walk off can actually set you up for

00:19:38.730 --> 00:19:42.630
chronic ankle instability down the road. Take

00:19:42.630 --> 00:19:44.430
it from someone who has suffered from this over

00:19:44.430 --> 00:19:46.609
and over and over again, it's just not worth

00:19:46.609 --> 00:19:49.430
the risk. Here's another thing to consider in

00:19:49.430 --> 00:19:52.390
terms of terrain. Try to avoid consistently rucking

00:19:52.390 --> 00:19:55.869
on hard surfaces like concrete and asphalt. If

00:19:55.869 --> 00:19:57.990
you have access to trails, you know, grass, dirt

00:19:57.990 --> 00:20:01.440
paths, or even gravel, mix it up. Rucking is

00:20:01.440 --> 00:20:03.500
lower impact than running, but you're still loading

00:20:03.500 --> 00:20:05.819
your joints with every impact, especially with

00:20:05.819 --> 00:20:09.240
a lot more weight. Every step on concrete sends

00:20:09.240 --> 00:20:10.819
the force straight back up through your feet,

00:20:10.859 --> 00:20:13.460
ankles, knees, hips, and back. Over thousands

00:20:13.460 --> 00:20:16.839
of steps, that adds up. Softer surfaces like

00:20:16.839 --> 00:20:19.099
soil grass or well -maintained trails can significantly

00:20:19.099 --> 00:20:23.039
reduce the impact on your joints. The surface

00:20:23.039 --> 00:20:24.880
gives a little bit with each step, absorbing

00:20:24.880 --> 00:20:27.339
some of that force that would otherwise go straight

00:20:27.339 --> 00:20:30.000
into your body. Now, I'm not saying you should

00:20:30.000 --> 00:20:32.059
never ruck on hard surfaces. Sometimes that's

00:20:32.059 --> 00:20:34.039
all you have available. And there's value in

00:20:34.039 --> 00:20:36.599
training on surfaces you'll encounter in the

00:20:36.599 --> 00:20:39.559
real world situations. But if you have options,

00:20:39.700 --> 00:20:41.359
use them. Your joints will thank you in the long

00:20:41.359 --> 00:20:45.700
run. Also, varying your surfaces provides different

00:20:45.700 --> 00:20:48.900
training stimuli. Grass and trails work your

00:20:48.900 --> 00:20:50.940
stabilizing muscles differently than concrete.

00:20:51.119 --> 00:20:53.960
Uneven terrain challenges your balance and proprioception.

00:20:54.980 --> 00:20:58.150
Okay, let's talk obstacles. If you're rucking

00:20:58.150 --> 00:21:01.250
near traffic, and most of us are at some point,

00:21:01.309 --> 00:21:05.289
safety becomes paramount. Here's my cardinal

00:21:05.289 --> 00:21:07.950
rule, not just for rucking, but just life in

00:21:07.950 --> 00:21:10.930
general around traffic. I always assume cars

00:21:10.930 --> 00:21:14.670
don't see me. You should seriously consider adopting

00:21:14.670 --> 00:21:17.869
this rule. It doesn't matter if you're wearing

00:21:17.869 --> 00:21:19.710
bright colors. It doesn't matter if you have

00:21:19.710 --> 00:21:21.890
the right of way. It doesn't matter if you think

00:21:21.890 --> 00:21:24.230
you've made eye contact with a driver. Assume

00:21:24.230 --> 00:21:27.839
they don't see you and act accordingly. Whether

00:21:27.839 --> 00:21:30.000
you're crossing roads, crossing driveways, or

00:21:30.000 --> 00:21:32.319
walking through parking lots. Actually, just

00:21:32.319 --> 00:21:35.299
avoid parking lots in general. Cars are backing

00:21:35.299 --> 00:21:37.319
out. People are looking at their phones. Kids

00:21:37.319 --> 00:21:39.740
are running around. It's absolute chaos. Just

00:21:39.740 --> 00:21:42.980
go the long route around the parking lots. It's

00:21:42.980 --> 00:21:45.299
better exercise anyway, and it's much safer.

00:21:47.599 --> 00:21:50.549
When you do have to cross roads, Make sure you

00:21:50.549 --> 00:21:53.150
have good sight lines in both directions. Don't

00:21:53.150 --> 00:21:55.329
cross between parked cars where drivers can't

00:21:55.329 --> 00:21:57.650
see you until the last second. Don't assume that

00:21:57.650 --> 00:22:00.329
crosswalk signals give you absolute protection.

00:22:00.910 --> 00:22:03.769
Stop, look, listen, and then cross with purpose.

00:22:04.509 --> 00:22:08.470
And here's a big one. Be seen, stay safe. Increase

00:22:08.470 --> 00:22:10.450
your visibility with lights and reflective bands

00:22:10.450 --> 00:22:13.529
or tape. This isn't just about looking cool or

00:22:13.529 --> 00:22:16.210
following regulations. This is about getting

00:22:16.210 --> 00:22:19.460
home safely to your family. If you're rucking

00:22:19.460 --> 00:22:21.359
in low light conditions, like early morning,

00:22:21.539 --> 00:22:25.839
evening, or even overcast days, you need to bring

00:22:25.839 --> 00:22:27.940
some lights with you. A headlamp for seeing where

00:22:27.940 --> 00:22:30.779
you're going, and ideally a rear light or reflective

00:22:30.779 --> 00:22:34.599
tape so others can see you. LED lights are pretty

00:22:34.599 --> 00:22:37.039
cheap. They're lightweight, and they can literally

00:22:37.039 --> 00:22:39.680
save your life. I'll link some of the protective

00:22:39.680 --> 00:22:41.680
gear I use in the show notes. If you're looking

00:22:41.680 --> 00:22:43.759
to make yourself more visible, check those out.

00:22:44.940 --> 00:22:47.180
Weather preparedness is another huge factor that

00:22:47.180 --> 00:22:49.240
many people don't think about until they're caught

00:22:49.240 --> 00:22:51.359
in a bad situation. Weather can change pretty

00:22:51.359 --> 00:22:54.400
quickly, and what starts as a pleasant ruck can

00:22:54.400 --> 00:22:58.119
turn dangerous fast. Set alerts in your weather

00:22:58.119 --> 00:23:00.279
apps for severe weather, and also pay attention

00:23:00.279 --> 00:23:03.019
to more subtle changes, like temperature swings,

00:23:03.299 --> 00:23:06.859
humidity changes, and wind shifts. But more importantly,

00:23:06.960 --> 00:23:09.420
know how to adapt when conditions aren't ideal.

00:23:09.519 --> 00:23:11.359
Don't just cancel your ruck because it's not

00:23:11.359 --> 00:23:13.039
perfect weather. Learn to modify your plans.

00:23:14.029 --> 00:23:17.250
More weather -related items, sun and heat protection.

00:23:17.829 --> 00:23:20.269
These are critical, especially for those longer

00:23:20.269 --> 00:23:23.549
rucks. Heat -related illnesses are no joke. They

00:23:23.549 --> 00:23:26.690
can sneak up on you faster than you think. Sunscreen

00:23:26.690 --> 00:23:28.849
application should be standard practice for any

00:23:28.849 --> 00:23:31.329
outdoor activity, but it's especially important

00:23:31.329 --> 00:23:33.549
during rucking because you're out there for extended

00:23:33.549 --> 00:23:36.990
periods. Don't forget often missed areas like

00:23:36.990 --> 00:23:39.529
the back of your neck and your ears. You can

00:23:39.529 --> 00:23:41.509
also wear a hat. It provides shade for your face,

00:23:41.569 --> 00:23:43.210
neck, and helps with temperature regulation.

00:23:44.309 --> 00:23:47.009
consider a cooling headband or a neck wrap for

00:23:47.009 --> 00:23:49.569
the really hot days. I know that the neck bands

00:23:49.569 --> 00:23:53.950
don't really stay cool all that long, but they've

00:23:53.950 --> 00:23:56.670
helped me, certainly in August. And I saw something

00:23:56.670 --> 00:23:59.069
recently, some new technology called ReCool.

00:23:59.210 --> 00:24:03.069
It's a device that's hooked up to an ice chest,

00:24:03.230 --> 00:24:06.250
and it circulates cold water from the ice chest

00:24:06.250 --> 00:24:08.829
through tubes to this device that you strap onto

00:24:08.829 --> 00:24:12.839
your neck. But it's meant for... sitting on the

00:24:12.839 --> 00:24:16.039
bench of a soccer or football game. It's not

00:24:16.039 --> 00:24:19.420
meant to be mobile, but if they ever make a mobile

00:24:19.420 --> 00:24:22.839
device that I can put on my hip and then strap

00:24:22.839 --> 00:24:24.299
it to my neck or something like that, I will

00:24:24.299 --> 00:24:27.960
definitely shell out some money for that. Anyway,

00:24:28.099 --> 00:24:31.579
moving on to shoes and boots. Make sure that

00:24:31.579 --> 00:24:33.480
they have good traction to prevent slipping when

00:24:33.480 --> 00:24:35.740
the ground is wet. Wet leaves, wet concrete,

00:24:35.920 --> 00:24:38.160
wet metal surfaces like manhole covers, these

00:24:38.160 --> 00:24:40.039
can be incredibly slippery, and a fall with a

00:24:40.039 --> 00:24:44.640
heavy pack can be catastrophic. I swear by the

00:24:44.640 --> 00:24:47.380
Go Ruck McCalls. I'll link them in the show notes.

00:24:47.539 --> 00:24:51.000
I love them. Excellent traction. They feel comfortable.

00:24:51.380 --> 00:24:53.359
I feel like I can go for miles in those suckers.

00:24:55.059 --> 00:24:57.980
A few more things wrapping up part three include

00:24:57.980 --> 00:25:02.049
building community support. Make friends with

00:25:02.049 --> 00:25:04.430
local park rangers, security guards, and police

00:25:04.430 --> 00:25:06.829
officers in the areas where you're wrecking regularly.

00:25:08.329 --> 00:25:10.950
These folks know the local hazards, they know

00:25:10.950 --> 00:25:13.309
the problem areas, and they can provide valuable

00:25:13.309 --> 00:25:15.170
intelligence about things like construction,

00:25:15.390 --> 00:25:17.750
events that might affect traffic, or even wildlife

00:25:17.750 --> 00:25:21.069
activity that might impact your safety. Plus,

00:25:21.089 --> 00:25:22.769
if something goes wrong, it's helpful to have

00:25:22.769 --> 00:25:25.839
people who know you and your routines. They might

00:25:25.839 --> 00:25:27.519
notice if you don't show up when you usually

00:25:27.519 --> 00:25:29.519
do, and they might be more likely to check on

00:25:29.519 --> 00:25:32.660
someone they recognize. Building these relationships

00:25:32.660 --> 00:25:34.579
doesn't have to be complicated. Just be friendly.

00:25:34.700 --> 00:25:36.759
You know, follow the rules. Show respect for

00:25:36.759 --> 00:25:38.819
the areas where you ruck. A little courtesy goes

00:25:38.819 --> 00:25:42.160
a long way. Give them a wave and a smile. And

00:25:42.160 --> 00:25:45.160
lastly, wildlife. Be smart about your surroundings

00:25:45.160 --> 00:25:48.259
when rucking remote trails. Know what predators

00:25:48.259 --> 00:25:51.059
are native to your region and how to avoid and

00:25:51.059 --> 00:25:53.500
evade them if you need to. Remember, you're in

00:25:53.500 --> 00:25:56.059
their habitat. They are wild and they are unpredictable.

00:25:57.599 --> 00:25:59.920
And moving on to part four, the last part of

00:25:59.920 --> 00:26:02.839
this episode, we're going to talk equipment and

00:26:02.839 --> 00:26:06.079
gear strategies. Let's start with protective

00:26:06.079 --> 00:26:09.880
gear. If you need a brace, wear it. Don't let

00:26:09.880 --> 00:26:12.539
ego get in the way of injury prevention. Wearing

00:26:12.539 --> 00:26:14.819
appropriate support when you need it allows you

00:26:14.819 --> 00:26:18.779
to continue training and stay active. Not wearing

00:26:18.779 --> 00:26:21.140
it when you need it often leads to injury and

00:26:21.140 --> 00:26:25.680
time off. Which one sounds better? While I haven't

00:26:25.680 --> 00:26:27.380
used them before, it's my understanding that

00:26:27.380 --> 00:26:29.180
shock -absorbing bands around your knees can

00:26:29.180 --> 00:26:32.240
help reduce impact. Ankle sleeves can provide

00:26:32.240 --> 00:26:35.019
mild support. Compression socks can help with

00:26:35.019 --> 00:26:38.019
circulation and recovery. The key is using the

00:26:38.019 --> 00:26:41.180
right gear for the right situation. You might

00:26:41.180 --> 00:26:43.359
not need compression sleeves for a short, easy

00:26:43.359 --> 00:26:46.019
ruck on flat terrain, but for a long ruck with

00:26:46.019 --> 00:26:48.519
significant weight over hilly terrain, they might

00:26:48.519 --> 00:26:50.240
be exactly what you need to stay comfortable

00:26:50.240 --> 00:26:54.019
and injury -free. Your backpack setup is absolutely

00:26:54.019 --> 00:26:57.079
critical, and this is where new ruckers can make

00:26:57.079 --> 00:26:59.740
some of the biggest mistakes. A poorly fitted

00:26:59.740 --> 00:27:02.019
or improperly loaded pack can cause problems

00:27:02.019 --> 00:27:04.039
that range from mild discomfort to serious injury.

00:27:04.380 --> 00:27:06.740
First, weight needs to be secured and evenly

00:27:06.740 --> 00:27:10.039
distributed within the pack. Weight that shifts

00:27:10.039 --> 00:27:12.339
around can change your center of gravity constantly,

00:27:12.500 --> 00:27:14.759
and it can force your muscles to work harder

00:27:14.759 --> 00:27:17.519
to maintain balance, and that's going to throw

00:27:17.519 --> 00:27:20.579
your gait off. So stuff your rucksack with stuff

00:27:20.579 --> 00:27:23.750
to prevent... weight from shifting around. I

00:27:23.750 --> 00:27:25.829
previously mentioned using yoga blocks and towels.

00:27:26.049 --> 00:27:28.130
Those have worked for me. You can also use bubble

00:27:28.130 --> 00:27:32.230
wrap or other items to secure the load. The goal

00:27:32.230 --> 00:27:34.710
is to create a solid stable mass that moves with

00:27:34.710 --> 00:27:37.569
you and not against you. Remember to keep the

00:27:37.569 --> 00:27:39.609
weight high and as close to your body as possible.

00:27:39.730 --> 00:27:42.309
This is basic physics. The closer the weight

00:27:42.309 --> 00:27:44.670
is to your center of gravity, the less it affects

00:27:44.670 --> 00:27:46.849
your balance and the less energy you need to

00:27:46.849 --> 00:27:49.660
carry it. Weight that's low in the pack or far

00:27:49.660 --> 00:27:52.900
from your back creates a longer lever arm, which

00:27:52.900 --> 00:27:56.180
multiplies the forces on your spine and changes

00:27:56.180 --> 00:27:59.880
your posture. Again, use your chest and waist

00:27:59.880 --> 00:28:01.759
straps. They're not decoration. These straps

00:28:01.759 --> 00:28:04.680
are crucial to transferring the weight around

00:28:04.680 --> 00:28:08.000
your body. I'm also going to bring up shoes one

00:28:08.000 --> 00:28:10.160
more time. You need proper cushioning to absorb

00:28:10.160 --> 00:28:12.400
impact, especially if you're rucking on hard

00:28:12.400 --> 00:28:15.160
surfaces. You need adequate arch support. to

00:28:15.160 --> 00:28:17.839
maintain proper foot mechanics, and prevent overuse

00:28:17.839 --> 00:28:21.079
injuries like plantar fasciitis. And lastly,

00:28:21.299 --> 00:28:24.440
remember that your stride will naturally shorten

00:28:24.440 --> 00:28:28.000
and widen when you're carrying weight. Don't

00:28:28.000 --> 00:28:30.980
fight that. Trying to maintain your normal stride

00:28:30.980 --> 00:28:33.619
length with a heavy pack often leads to overstriding,

00:28:33.720 --> 00:28:36.839
which increases injury risk and is a much less

00:28:36.839 --> 00:28:40.779
efficient way of getting around anyway. All right,

00:28:40.819 --> 00:28:43.079
we've covered a tremendous amount of ground today,

00:28:43.160 --> 00:28:45.400
from building the right foundation to managing

00:28:45.400 --> 00:28:47.839
your gear. But it all comes down to one fundamental

00:28:47.839 --> 00:28:50.759
principle, and that is making smart decisions.

00:28:51.720 --> 00:28:54.180
And there are three key areas where your decision

00:28:54.180 --> 00:28:56.759
-making really matters for long -term success.

00:28:57.000 --> 00:28:58.519
The first one, gear selection and maintenance.

00:28:59.160 --> 00:29:01.460
Choose quality equipment that fits your needs

00:29:01.460 --> 00:29:05.440
and your body, not what looks cool. Take care

00:29:05.440 --> 00:29:07.400
of your gear, inspect it regularly, replace it.

00:29:07.900 --> 00:29:10.200
Don't let a worn out piece of equipment be the

00:29:10.200 --> 00:29:14.599
cause of your injury. The second, plan development.

00:29:15.519 --> 00:29:17.759
How you progress your weight, distance, speed

00:29:17.759 --> 00:29:20.259
matters enormously. Be methodical, be patient,

00:29:20.400 --> 00:29:22.779
and be consistent. The tortoise beats the hare

00:29:22.779 --> 00:29:26.380
every time in the world of rucking. Don't let

00:29:26.380 --> 00:29:28.740
ego drive your training decisions. Don't try

00:29:28.740 --> 00:29:30.680
to keep up with someone who's been rucking for

00:29:30.680 --> 00:29:35.619
years when you've been doing it for weeks. Don't

00:29:35.619 --> 00:29:37.240
add weight just because you think you should

00:29:37.240 --> 00:29:39.240
or because you're bored with your current load.

00:29:39.880 --> 00:29:43.099
Have a plan, follow it, and adjust it based on

00:29:43.099 --> 00:29:47.160
how your body responds. And third, environmental

00:29:47.160 --> 00:29:50.740
awareness and adaptation. Know your route, know

00:29:50.740 --> 00:29:53.579
the weather, know the risks, and have contingency

00:29:53.579 --> 00:29:57.160
plans. This means checking weather forecasts

00:29:57.160 --> 00:29:59.619
and having backup plans. It means carrying emergency

00:29:59.619 --> 00:30:01.339
supplies when appropriate for your environment

00:30:01.339 --> 00:30:04.940
and the length of your rock. But here's the most

00:30:04.940 --> 00:30:06.720
important thing I want you to remember from today's

00:30:06.720 --> 00:30:09.859
episode. Listen to your body. Learn to recognize

00:30:09.859 --> 00:30:13.160
the early warning signs of overuse injuries and

00:30:13.160 --> 00:30:15.559
understand the difference between normal discomfort

00:30:15.559 --> 00:30:19.640
and injury pain. Normal discomfort is part of

00:30:19.640 --> 00:30:22.460
the game. It's your muscles working, your cardiovascular

00:30:22.460 --> 00:30:25.200
system adapting, your body getting stronger.

00:30:26.019 --> 00:30:28.579
This kind of discomfort is usually diffuse. It

00:30:28.579 --> 00:30:31.059
comes on gradually during exercise and it goes

00:30:31.059 --> 00:30:35.460
away with rest. Injury pain is different. It's

00:30:35.460 --> 00:30:38.259
often sharp or burning. It might be localized

00:30:38.259 --> 00:30:41.779
to a specific spot. It might persist after exercise.

00:30:42.400 --> 00:30:45.000
Or it might get worse instead of better with

00:30:45.000 --> 00:30:47.920
rest. This is your body telling you that something

00:30:47.920 --> 00:30:52.740
is wrong. Early warning signs of overuse injuries

00:30:52.740 --> 00:30:55.539
include persistent soreness that does not improve

00:30:55.539 --> 00:30:58.119
with rest, pain that gets worse during activity,

00:30:58.440 --> 00:31:01.569
swelling that doesn't go down overnight, changes

00:31:01.569 --> 00:31:03.930
in your gait or movement patterns, and feeling

00:31:03.930 --> 00:31:06.670
unusually fatigued despite adequate sleep and

00:31:06.670 --> 00:31:10.670
nutrition. The key is catching these signs early,

00:31:10.789 --> 00:31:12.890
before they become full -blown injuries that

00:31:12.890 --> 00:31:16.250
force you to take weeks or months off. A day

00:31:16.250 --> 00:31:17.970
or two of rest when you first notice warning

00:31:17.970 --> 00:31:21.289
signs can prevent weeks of forced inactivity

00:31:21.289 --> 00:31:26.609
later. The goal isn't to avoid all discomfort.

00:31:26.730 --> 00:31:28.809
That's impossible and counterproductive. The

00:31:28.809 --> 00:31:31.089
goal is to avoid injury so you can keep rucking

00:31:31.089 --> 00:31:33.970
for years and decades to come. Remember, rucking

00:31:33.970 --> 00:31:36.190
is a marathon. It's not a sprint. The decisions

00:31:36.190 --> 00:31:38.809
you make today about safety, progression, and

00:31:38.809 --> 00:31:41.089
injury prevention will determine whether you're

00:31:41.089 --> 00:31:43.549
still rucking strong 10, 20, or even 30 years

00:31:43.549 --> 00:31:46.970
from now. I want you to be the person who's still

00:31:46.970 --> 00:31:49.710
out there rucking when you're 70, 80 years old

00:31:49.710 --> 00:31:51.529
because you made smart decisions when you were

00:31:51.529 --> 00:31:53.609
younger. I want you to be the veteran rucker

00:31:53.609 --> 00:31:56.569
who helps newcomers avoid the mistakes you see

00:31:56.569 --> 00:32:00.750
people making over and over again. So take what

00:32:00.750 --> 00:32:02.710
we've covered here today and start implementing

00:32:02.710 --> 00:32:05.349
it. You don't have to do everything at once.

00:32:05.369 --> 00:32:07.269
Pick one or two areas and focus on those first.

00:32:07.509 --> 00:32:09.789
Maybe it's building that foundation of strength

00:32:09.789 --> 00:32:12.589
we talked about, or maybe it's improving your

00:32:12.589 --> 00:32:15.509
pre -ruck warm -up routine. Whatever you choose,

00:32:15.609 --> 00:32:18.230
be consistent with it. Small, consistent improvements

00:32:18.230 --> 00:32:20.430
will compound over time into significant changes.

00:32:22.250 --> 00:32:24.349
All right, that's it for today. It was a lot,

00:32:24.349 --> 00:32:26.390
but I appreciate you sticking with me all the

00:32:26.390 --> 00:32:29.410
way towards the end here. This was a pretty comprehensive

00:32:29.410 --> 00:32:31.789
deep dive into injury prevention and rucking

00:32:31.789 --> 00:32:34.589
safety. I hope you found it valuable. If you

00:32:34.589 --> 00:32:36.650
found this episode helpful, please share it with

00:32:36.650 --> 00:32:38.970
a fellow rucker, either someone who's just getting

00:32:38.970 --> 00:32:41.309
started or someone who's been dealing with nagging

00:32:41.309 --> 00:32:43.890
injuries. I'm hopeful that this information can

00:32:43.890 --> 00:32:45.710
make a real difference in people's rucking habits

00:32:45.710 --> 00:32:48.789
and goals. If you have questions about anything

00:32:48.789 --> 00:32:50.750
we covered today, or if you have topics you'd

00:32:50.750 --> 00:32:52.589
like us to dive into in future episodes, reach

00:32:52.589 --> 00:32:54.670
out to me. I love hearing from listeners and

00:32:54.670 --> 00:32:56.529
getting your feedback on what's working for you

00:32:56.529 --> 00:32:59.190
and what challenges you're facing. Head over

00:32:59.190 --> 00:33:01.849
to theruckersedge .com or visit me on Instagram

00:33:01.849 --> 00:33:04.569
at theruckersedgepod. In next week's episode,

00:33:04.750 --> 00:33:06.970
we'll discuss the importance of exercising with

00:33:06.970 --> 00:33:09.210
your children. So hit the follow button in your

00:33:09.210 --> 00:33:11.269
podcast player so you get notified of the new

00:33:11.269 --> 00:33:14.049
episode. Until then, thanks for listening to

00:33:14.049 --> 00:33:15.990
this week's episode of The Rucker's Edge.