Rucking Injury Prevention and Safety Strategies

0:01 From my own experience, the tricky thing about overuse injuries is they often start small. A little ache here, a bit of soreness there. And because they start small, people tend to ignore them. They push through thinking, oh, it'll just go away. But overuse injuries don't just go away. They get worse until they force you to stop. Welcome to the Rucker's Edge podcast, a show all about rucking that is designed to help you develop a rucking routine, lose weight, and ultimately gain your strength and energy back. Whether you're an office worker with lower back pain, a fitness first -timer, or a new parent trying to get back to your pre -kids weight, this is the show for you. I'm your host, Spencer. Thanks for tuning in. In today's episode, we're talking about something that's absolutely critical to your long -term success in this sport, which is staying injury -free. Here's the thing. Rucking is actually a pretty safe exercise. It's low impact. It's natural movement. And compared to running or high intensity sports, your injury risk is relatively low. But, and this is a big but, you still have to be vigilant. You still have to be smart about how you approach it. Because when rucking is done incorrectly, it can lead to some real problems.

1:18 We're talking pulled muscles, sprains and strains, plantar fasciitis, shin splints, Achilles tendonitis. and even stress fractures if you really push too hard. A lot of people get excited about rucking. They dive in headfirst without proper preparation and end up sidelined for weeks or months. That's not what I want for you. I want you rucking consistently for years, even decades to come. So today we're going to cover smart strategies to keep you entry -free. We'll talk about building the right foundation, proper form, progressive loading principles, pre - and post -ruck routines. environmental awareness, and some gear strategies. This is some pretty comprehensive stuff, the kind of information that separates the weekend warriors from the lifelong ruggers. This episode is packed with practical advice you can implement immediately, so grab a notebook if you need to, because we're covering a lot of ground today. Let's dive in.

2:16 Okay, so there are four parts to this episode, and part one is your foundation. We're talking form and progressive loading. We need to talk about building the right muscles before you even put the pack on your back. A lot of people think rucking is just walking with weight. They grab a backpack, throw some books in it, and head out the door. But your body needs to be prepared for this. I know we've talked about this in previous episodes, but it's worth mentioning again. You're asking your musculoskeletal system to do something it may not be ready for. Let's break down the key muscle groups you need to focus on. First, your core. Your core is your power center. It's what keeps you stable and upright when you've got 30, 40, 50 pounds on your back. We're not just talking abs here. Your core includes your deep abdomen muscles, your lower back muscles, your diaphragm, and your pelvic floor. These muscles work together to create internal pressure and stability. Relatively simple exercises like planks, dead bugs, bird dogs, and farmer walks will build the core strength that you need. And don't overcomplicate it. Consistency beats complexity every time. Next, your feet. Your feet are your foundation, and they take a beating during rucking.

3:27 The small muscles in your feet, your arches, your toes, they all need to be strong and responsive. Walking barefoot when possible, toe curls, calf raises, and single leg balance exercises will all help build your foot strength. And then we've got muscles around your ankles. These are your stabilizers. They're what keep you upright when you hit uneven terrain or step on a rock. Ankle circles. resistance band work, single leg stands. These exercises might seem boring, but they're injury prevention gold. Moving up your body, we've got your knees next. The muscles around them, specifically your quads, your hamstrings, your calves, and even up to your glutes. They all contribute to knee stability. So do some squats, lunges, step ups, or hamstring curls.

4:14 But here's the key. You want to train through full ranges of motion with good form. Partial reps might make you feel stronger, but they don't prepare your joints for real -world movement, the kind of movement you're going to experience when you're rocking. And the last set of muscles, your hamstrings, your lower back, and glutes again. These muscles are what drive you forward and keep you upright. Glute bridges and good mornings are going to be your friends here. Here's the thing about building this foundation. It doesn't happen overnight. You need to give yourself... four, five weeks of consistent strength training before you start adding serious weight to your rock. I know that's not what a lot of people want to hear, but this foundation work is what keeps you healthy for the long haul. All right, moving on to proper form, because this is where a lot of people go wrong. You want to maintain a natural spine alignment, so stand tall, shoulders back, but not forced, and your chin is tucked slightly. Don't lean forward to compensate for the weight. That's a common mistake. When you lean forward, you're putting excessive strain on your lower back and changing your center of gravity in ways that can lead to significant injury. So instead, engage your core and let it do the work. You should be able to breathe normally, and if you can't, you're probably over -engaging your core. Here's something really important that most people don't really think about, is the weight distribution and how it affects your body mechanics in a pretty big way.

5:45 One of the best things you can do is alternate your weight distribution between your shoulders and your hips throughout your ruck. This matters because it gives the different muscle groups a break. So when the weight is primarily on your shoulders, your traps and your upper back are doing most of the work. When you shift the weight to your hips using your waist belt, you're engaging your core and your legs more, giving your upper back a rest. It's like tag -teaming your body parts. Every 15 to 20 minutes or so, adjust your straps and shift the weight distribution. Your body's going to thank you later, especially on those longer rucks with heavier weight. Speaking of weight distribution, sometimes you might need to run with your pack. Maybe you're doing timed events, or maybe you just want to pick up the pace a little bit, or even training for completing a military standard. Just remember, you've got extra weight on you now. You're kind of like a train. It takes more effort than usual to get momentum going, and it takes more effort to slow down. So your stride is going to be a little shorter, your cadence might be different, and your landing will be heavier. When you transition from walking to running with weight, do it gradually.

6:55 Don't go from a walk to an all -out sprint. Ease into it. And when you need to stop or slow down, give yourself extra distance and time. The extra weight creates momentum that wants to keep you moving forward. It's also a good idea to use proper form and ergonomic aids when conducting other tasks. You know, things like lifting with your legs or using the proper tool for the job. Here's a quick personal story that drives home why form matters in everything that you do, not just rucking. Last spring when the weather started to pick up and the first green leaves started to appear on our pecan tree in the backyard, I decided to install a new... brick paver patio, which would make and does make a great addition to the backyard. I measured the area for the appropriate size to fit one table and four chairs.

7:41 I cleared the ground. I leveled the soil. I added a sand layer before installing the brick pavers. I also put in a weed barrier, which, by the way, I'm convinced that weed barriers are completely worthless, but that's a whole other conversation. But if you haven't laid brick pavers before, it... takes some effort to line them up neatly so that it doesn't look like a donkey put them together. I got on my knees to put each one in individually over the course of something like eight hours or so. I didn't use knee pads because honestly, I thought I was tough enough to handle it. Well, I was wrong. I jacked up my knees pretty good. Nothing serious, but enough that I couldn't exercise for a few weeks. It was crazy sore and really painful. You know what the frustrating part was? It wasn't even from... A difficult physical activity. It was from just poor ergonomics that could have been avoided during a completely mundane activity. Anyway, the point is, use correct ergonomics in all your activities, no matter the level of effort. Because an injury is an injury, regardless of where it comes from. Your body doesn't differentiate between a rucking injury and a yard work injury. Pain is pain, and downtime is downtime. This brings us to smart progression principles. And this is where a lot of mistakes likely occur in the rucking community.

9:01 People go from zero to hero overnight. You can't see me, but my hand's raised. I'm definitely guilty of that. They see someone on social media rucking with 60 pounds and think they need to do the same thing immediately. Let's be clear here. Too much weight, too much distance, too fast, with no breaks or slowdown periods is a recipe for disaster. The importance of gradual increases cannot be overstated here. And this is a good time to remind you that I am not a doctor and this podcast is for informational entertainment purposes only. But your body needs time to adapt. And different tissues adapt at different rates. To my understanding, your cardiovascular system adapts relatively quickly. Your muscles adapt fairly quickly too. But your connective tissues, your tendons, ligaments, and bones, they adapt much more slowly. How long? I'm not sure. But... I'd love to have a doctor on the show at some point and load them with the litany of questions I can't get to during my annual physical with my doctor. But this is why someone can feel ready to push harder but still get injured.

10:05 Their heart and lungs are ready, but their connective tissue just is not. A good rule of thumb, I mentioned this in previous episodes, is a 10 % rule. Don't increase your weight, distance, or intensity by more than 10 % from week to week. Some weeks don't increase at all. Some weeks even back off a bit. Here's what injuries can occur if you go 100 % of the time without proper progression. Overuse injuries are the big ones. So tendonitis, stress fractures, and muscle strains that don't heal properly. These aren't dramatic injuries that happen in a moment. They're the result of repetitive stress without adequate recovery. From my own experience, the tricky thing about overuse injuries is they often start small. A little ache here, a bit of soreness there. And because they start small, people tend to ignore them. They push through thinking, oh, it'll just go away. But overuse injuries don't just go away.

11:02 They get worse until they force you to stop. This is why you absolutely must build in recovery rucks and rest days in your rucking plan. Recovery isn't time off from getting better. Recovery is getting better. It's when your body actually adapts to the stress you've placed on it. So plan your recovery just like you plan your training. Consider scaling back every fourth week or so. Reduce your weight, you know, 20 -30 % and focus on form again. Focus on mobility and just enjoy the movement. Vacation is actually a great time for recovery rucks. We recently went on a beach trip where I brought a light pack and just enjoyed sort of easy, more fun walks on the beach. I came back refreshed and ready to push harder than before. I actually set a new four -mile PR my first ruck back, and it was right after vacation. And lastly, before moving on to part two, here's the big one. Listen to your body's signals. They're usually pretty clear if you're paying attention. Persistent soreness that doesn't improve with rest, sharp pains, changes in your gait or movement patterns. Feeling unusually fatigued? These are all signs that you need to back off a little bit. Know the difference between normal training discomfort and early signs of injury. And know when to push and when to pull back. Alright, moving on to part two. Pre and

12:32 post -ruck routines. Alright, let's talk about what happens before and after you ruck. I know I already published two episodes on this topic, but this part is... critical to staying healthy because this is where you can make or break your injury prevention strategy. These routines don't have to be complicated or time consuming, but they do need to be consistent. So first up, stretching. And there's always a right way and a wrong way to do this. Before you ruck, you want dynamic stretches and movements. A big fan of the show, my lovely wife, asked me to go into further detail about the difference between dynamic and static stretching and why it's best to do them. at different times in your workout. So why dynamic stretching before your ruck? Well, it's because you're preparing your muscles for movement. You're not trying to increase flexibility at this time. You're warming your joints up. You're increasing blood flow. You're activating the nervous system and rehearsing movement patterns. So think leg swings, arm circles, walking lunges, high knees, and butt kicks. You're moving through ranges of motion that you'll use during your ruck. This isn't the time for static stretching. Holding stretches for 30 seconds or more. Not right now. A good dynamic warm -up should take 5 to 10 minutes and should gradually increase in intensity. Start with the gentle movements and progressively increase range of motion and speed. Now, after your ruck, that's when you want to do your static stretches.

13:59 Because now your muscles are warm, they're pliable, and you can actually improve your flexibility and help with recovery. Focus on the major muscle groups you've used, so calves, hamstrings, hip flexors, quads, and your back. Hold each stretch for 30 seconds. Breathe deeply. Don't force it. Stretching should definitely never feel painful. Post -work stretching also helps with the cool -down process. It keeps blood flowing, helps remove metabolic waste products, and can reduce muscle soreness the next day. Now let's talk about warming up and cooling down. These are absolutely non -negotiable. I don't care if you're in a hurry. I don't care if you're just doing a short ruck or if it's cold and you just want to get moving. These routines take just minutes, but they prevent some of the most common injuries.

14:52 A proper warm -up serves multiple purposes. It gradually increases your heart rate and breathing, which then increases blood flow to your muscles. It raises your core body temperature, which makes your muscles more elastic and efficient. It activates your nervous system and improves coordination. And it mentally prepares you for the work ahead. The cool down is just as important. So after your heart rate is elevated, your blood vessels are dilated, your metabolic waste products are circulating in your muscles, an abrupt stop can actually make your recovery really slow. A good cool down gradually returns your body to its resting state. Walking slowly for about five minutes or so allows your heart rate to come down gradually. and then do your static stretching.

15:35 And this helps maintain blood flow while your body transitions back to its resting state. All right, moving on to hydration, because this is bigger than just drinking water. Hydration affects every system in your body, cardiovascular system, temperature regulation, joint lubrication, muscle function, and certainly mental performance. Maintaining adequate hydration and energy levels. during long rucks is essential for both performance and safety. When you're even mildly dehydrated, your performance starts to decline. Your heart rate increases, your perceived exertion goes up, and your risk of heat -related illnesses skyrocket. But most importantly, for injury prevention, dehydration affects your coordination and decision making. You're more likely to trip, stumble, or make poor choices with foot placement. Your reaction time slows down and your balance can be compromised. For rucks under an hour in moderate temperature, water is likely sufficient. But for longer rucks, especially in hot weather and you're sweating a lot, you need to think about electrolyte replacement. Electrolyte powders can be your friend, but know when and how to use them. Look at powders that contain sodium, potassium, magnesium. These are the key electrolytes that you lose in sweat. And if you're doing longer rucks, anything over 90 minutes or even 40 minutes, consider a bladder hydration system. Hands -free hydration means that you're more likely to actually

17:06 drink enough and you're less likely to get dehydrated because you don't want to stop and dig for a water bottle mid -ruck. The key is to drink before you're thirsty. Thirst is actually the late indicator of dehydration. By the time you feel thirsty, you're already behind on hydration. Okay, before diving into part three, I want to take a quick break and say, once again, thanks for listening to the podcast. If you found this episode helpful or interesting so far, please click the follow button in your podcast player so you're notified of new episodes. And if you know someone thinking about starting rucking or benefit from rucking, please share this episode with them. It might just give them the motivation to start or to keep pursuing their rucking goals. All right, back to it. All right, let's move on to part three, environmental awareness and... safety.

17:56 Now we need to talk about the world around you because rucking doesn't happen in a controlled environment. Well, I mean, I suppose you could ruck on a treadmill. I'm sure some of you do, but I've already told you about my opinion on doing endurance workouts indoors. Environmental awareness and safety can make the difference between a great ruck and a trip to the emergency room. Let's start with terrain and obstacle navigation. This is huge, and it's something that varies dramatically depending on where you live and where you rock. Here in Louisiana, and this might resonate with folks in other areas with similar issues, but we've got some geological problems and enormous tree roots that make the sidewalks crack and often completely unnavigable. The clay in the ground expands and contracts with... bouts of drought and extreme rainfall. The tree roots grow and what was a smooth sidewalk last year is now an obstacle course of broken concrete and trip hazards. My rule is simple. I avoid curbs, holes, and uneven terrain when I can.

18:59 I'm so cautious that I go out of my way to avoid stepping off of the curb if I see a wheelchair ramp nearby. It might seem excessive to some people, but a twisted ankle from a simple misstep can sideline you for weeks or even months. And here's the thing about ankle injuries. They're often worse than they seem initially, and they have a tendency to reoccur. Trust me, I know. Once you sprain an ankle, you're at a much higher risk of spraining it again and again and again because the ligaments never quite return to their original strength. So that minor ankle twist that you walk off can actually set you up for chronic ankle instability down the road. Take it from someone who has suffered from this over and over and over again, it's just not worth the risk. Here's another thing to consider in terms of terrain. Try to avoid consistently rucking on hard surfaces like concrete and asphalt. If you have access to trails, you know, grass, dirt paths, or even gravel, mix it up. Rucking is lower impact than running, but you're still loading your joints with every impact, especially with a lot more weight. Every step on concrete sends the force straight back up through your feet, ankles, knees, hips, and back. Over thousands of steps, that adds up. Softer surfaces like soil grass or well -maintained trails can significantly reduce the impact on your joints. The surface gives a little bit with each step, absorbing some of that force that would otherwise go straight into your body. Now, I'm not saying you should

20:30 never ruck on hard surfaces. Sometimes that's all you have available. And there's value in training on surfaces you'll encounter in the real world situations. But if you have options, use them. Your joints will thank you in the long run. Also, varying your surfaces provides different training stimuli. Grass and trails work your stabilizing muscles differently than concrete. Uneven terrain challenges your balance and proprioception. Okay, let's talk obstacles. If you're rucking near traffic, and most of us are at some point, safety becomes paramount. Here's my cardinal rule, not just for rucking, but just life in general around traffic. I always assume cars don't see me. You should seriously consider adopting this rule. It doesn't matter if you're wearing bright colors. It doesn't matter if you have the right of way. It doesn't matter if you think you've made eye contact with a driver. Assume they don't see you and act accordingly. Whether you're crossing roads, crossing driveways, or walking through parking lots. Actually, just avoid parking lots in general. Cars are backing out. People are looking at their phones. Kids are running around. It's absolute chaos. Just go the long route around the parking lots. It's better exercise anyway, and it's much safer.

21:47 When you do have to cross roads, Make sure you have good sight lines in both directions. Don't cross between parked cars where drivers can't see you until the last second. Don't assume that crosswalk signals give you absolute protection. Stop, look, listen, and then cross with purpose. And here's a big one. Be seen, stay safe. Increase your visibility with lights and reflective bands or tape. This isn't just about looking cool or following regulations. This is about getting home safely to your family. If you're rucking in low light conditions, like early morning, evening, or even overcast days, you need to bring some lights with you. A headlamp for seeing where you're going, and ideally a rear light or reflective tape so others can see you. LED lights are pretty cheap. They're lightweight, and they can literally save your life. I'll link some of the protective gear I use in the show notes. If you're looking to make yourself more visible, check those out.

22:44 Weather preparedness is another huge factor that many people don't think about until they're caught in a bad situation. Weather can change pretty quickly, and what starts as a pleasant ruck can turn dangerous fast. Set alerts in your weather apps for severe weather, and also pay attention to more subtle changes, like temperature swings, humidity changes, and wind shifts. But more importantly, know how to adapt when conditions aren't ideal. Don't just cancel your ruck because it's not perfect weather. Learn to modify your plans. More weather -related items, sun and heat protection. These are critical, especially for those longer rucks. Heat -related illnesses are no joke. They can sneak up on you faster than you think. Sunscreen application should be standard practice for any outdoor activity, but it's especially important during rucking because you're out there for extended periods. Don't forget often missed areas like the back of your neck and your ears. You can also wear a hat. It provides shade for your face, neck, and helps with temperature regulation.

23:44 consider a cooling headband or a neck wrap for the really hot days. I know that the neck bands don't really stay cool all that long, but they've helped me, certainly in August. And I saw something recently, some new technology called ReCool. It's a device that's hooked up to an ice chest, and it circulates cold water from the ice chest through tubes to this device that you strap onto your neck. But it's meant for... sitting on the bench of a soccer or football game. It's not meant to be mobile, but if they ever make a mobile device that I can put on my hip and then strap it to my neck or something like that, I will definitely shell out some money for that. Anyway, moving on to shoes and boots. Make sure that they have good traction to prevent slipping when the ground is wet. Wet leaves, wet concrete, wet metal surfaces like manhole covers, these can be incredibly slippery, and a fall with a heavy pack can be catastrophic. I swear by the Go Ruck McCalls. I'll link them in the show notes.

24:47 I love them. Excellent traction. They feel comfortable. I feel like I can go for miles in those suckers. A few more things wrapping up part three include building community support. Make friends with local park rangers, security guards, and police officers in the areas where you're wrecking regularly. These folks know the local hazards, they know the problem areas, and they can provide valuable intelligence about things like construction, events that might affect traffic, or even wildlife activity that might impact your safety. Plus, if something goes wrong, it's helpful to have people who know you and your routines. They might notice if you don't show up when you usually do, and they might be more likely to check on someone they recognize. Building these relationships doesn't have to be complicated. Just be friendly.

25:34 You know, follow the rules. Show respect for the areas where you ruck. A little courtesy goes a long way. Give them a wave and a smile. And lastly, wildlife. Be smart about your surroundings when rucking remote trails. Know what predators are native to your region and how to avoid and evade them if you need to. Remember, you're in their habitat. They are wild and they are unpredictable. And moving on to part four, the last part of this episode, we're going to talk equipment and gear strategies. Let's start with protective gear. If you need a brace, wear it. Don't let ego get in the way of injury prevention. Wearing appropriate support when you need it allows you to continue training and stay active. Not wearing it when you need it often leads to injury and time off. Which one sounds better? While I haven't used them before, it's my understanding that shock -absorbing bands around your knees can help reduce impact. Ankle sleeves can provide mild support. Compression socks can help with circulation and recovery. The key is using the right gear for the right situation. You might not need compression sleeves for a short, easy ruck on flat terrain, but for a long ruck with significant weight over hilly terrain, they might be exactly what you need to stay comfortable and injury -free. Your backpack setup is absolutely critical, and this is where new ruckers can make some of the biggest mistakes. A poorly fitted or improperly loaded pack can cause problems that range from mild discomfort to serious injury.

27:04 First, weight needs to be secured and evenly distributed within the pack. Weight that shifts around can change your center of gravity constantly, and it can force your muscles to work harder to maintain balance, and that's going to throw your gait off. So stuff your rucksack with stuff to prevent... weight from shifting around. I previously mentioned using yoga blocks and towels. Those have worked for me. You can also use bubble wrap or other items to secure the load. The goal is to create a solid stable mass that moves with you and not against you. Remember to keep the weight high and as close to your body as possible. This is basic physics. The closer the weight is to your center of gravity, the less it affects your balance and the less energy you need to carry it. Weight that's low in the pack or far from your back creates a longer lever arm, which multiplies the forces on your spine and changes your posture. Again, use your chest and waist straps. They're not decoration. These straps are crucial to transferring the weight around your body. I'm also going to bring up shoes one more time. You need proper cushioning to absorb impact, especially if you're rucking on hard surfaces. You need adequate arch support. to maintain proper foot mechanics, and prevent overuse injuries like plantar fasciitis. And lastly, remember that your stride will naturally shorten and widen when you're carrying weight. Don't fight that. Trying to maintain your normal stride length with a heavy pack often leads to overstriding, which increases injury risk and is a much less

28:36 efficient way of getting around anyway. All right, we've covered a tremendous amount of ground today, from building the right foundation to managing your gear. But it all comes down to one fundamental principle, and that is making smart decisions. And there are three key areas where your decision -making really matters for long -term success. The first one, gear selection and maintenance. Choose quality equipment that fits your needs and your body, not what looks cool. Take care of your gear, inspect it regularly, replace it. Don't let a worn out piece of equipment be the cause of your injury. The second, plan development. How you progress your weight, distance, speed matters enormously. Be methodical, be patient, and be consistent. The tortoise beats the hare every time in the world of rucking. Don't let ego drive your training decisions. Don't try to keep up with someone who's been rucking for years when you've been doing it for weeks. Don't add weight just because you think you should or because you're bored with your current load.

29:39 Have a plan, follow it, and adjust it based on how your body responds. And third, environmental awareness and adaptation. Know your route, know the weather, know the risks, and have contingency plans. This means checking weather forecasts and having backup plans. It means carrying emergency supplies when appropriate for your environment and the length of your rock. But here's the most important thing I want you to remember from today's episode. Listen to your body. Learn to recognize the early warning signs of overuse injuries and understand the difference between normal discomfort and injury pain. Normal discomfort is part of the game. It's your muscles working, your cardiovascular system adapting, your body getting stronger.

30:26 This kind of discomfort is usually diffuse. It comes on gradually during exercise and it goes away with rest. Injury pain is different. It's often sharp or burning. It might be localized to a specific spot. It might persist after exercise. Or it might get worse instead of better with rest. This is your body telling you that something is wrong. Early warning signs of overuse injuries include persistent soreness that does not improve with rest, pain that gets worse during activity, swelling that doesn't go down overnight, changes in your gait or movement patterns, and feeling unusually fatigued despite adequate sleep and nutrition. The key is catching these signs early, before they become full -blown injuries that force you to take weeks or months off. A day or two of rest when you first notice warning signs can prevent weeks of forced inactivity later. The goal isn't to avoid all discomfort.

31:26 That's impossible and counterproductive. The goal is to avoid injury so you can keep rucking for years and decades to come. Remember, rucking is a marathon. It's not a sprint. The decisions you make today about safety, progression, and injury prevention will determine whether you're still rucking strong 10, 20, or even 30 years from now. I want you to be the person who's still out there rucking when you're 70, 80 years old because you made smart decisions when you were younger. I want you to be the veteran rucker who helps newcomers avoid the mistakes you see people making over and over again. So take what we've covered here today and start implementing it. You don't have to do everything at once. Pick one or two areas and focus on those first.

32:07 Maybe it's building that foundation of strength we talked about, or maybe it's improving your pre -ruck warm -up routine. Whatever you choose, be consistent with it. Small, consistent improvements will compound over time into significant changes. All right, that's it for today. It was a lot, but I appreciate you sticking with me all the way towards the end here. This was a pretty comprehensive deep dive into injury prevention and rucking safety. I hope you found it valuable. If you found this episode helpful, please share it with a fellow rucker, either someone who's just getting started or someone who's been dealing with nagging injuries. I'm hopeful that this information can make a real difference in people's rucking habits and goals. If you have questions about anything we covered today, or if you have topics you'd like us to dive into in future episodes, reach out to me. I love hearing from listeners and getting your feedback on what's working for you and what challenges you're facing. Head over to theruckersedge .com or visit me on Instagram at theruckersedgepod. In next week's episode, we'll discuss the importance of exercising with your children. So hit the follow button in your podcast player so you get notified of the new episode. Until then, thanks for listening to this week's episode of The Rucker's Edge.