The Reflective Ruck: Using Rucking to Reset Your Direction

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What if the effort you're putting into your life

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every single day isn't actually building the

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life that you want? Or, you know, what if you're

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disciplined, consistent, and productive, but

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still not achieving the results you want? And

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what if the thing that helps you catch that early

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burnout, resentment, or regret is something you

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are already doing? Rucking. In today's episode,

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I'm breaking down why reflective rucks matter,

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what they actually are, and how to use them to

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extract lessons from your past, reset your direction,

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and intentionally shape what comes next instead

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of running your life on autopilot. You're listening

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to the Rucker's Edge podcast, a show all about

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rucking that is designed to help you improve

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your rucking routine, lose weight, and ultimately

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gain your strength and energy back. Each episode

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dives into the science, stories, and strategies

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behind rucking. You'll learn from top ruckers,

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coaches, health experts, and performance specialists

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who break down what it takes to train smarter,

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recover faster, and stay ready for the next challenge.

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So whether you're new to rucking or an experienced

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rucker that's already logged hundreds of miles,

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this show is for you. I'm your host, Spencer.

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Thanks for listening in. Happy New Year to you.

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This is the very first episode of the new year.

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I hope you enjoyed your holidays and are making

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your rucking plans for the new year. To help

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you with that, today we're taking a page from

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a previous guest of the show and founder of West

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Orange Ruckers, Chad Haggerty. If you listened

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to his episode, episode 15, titled Building a

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Ruck Club Community, you may remember he mentioned

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that he will go on one to two reflective rucks

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a year, where he takes time to review what's

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been going on in his life recently, what were

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his successes, his shortcomings, and what improvements

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could be made. I thought it'd be a good idea

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to break down what would make a reflective ruck

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a success. Let's start with why reflective rucks

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matter. We just mentioned that reflective rucks

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are often used so that we can mull something

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over or extract lessons, reset direction, and

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intentionally shape the next year of our life.

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And that it prevents us from going on autopilot.

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Let me summarize why I think everyone should

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go on a reflective ruck at least once a year.

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I think most people don't have bad intentions.

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You know, we're not lazy. We're just moving through

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life on momentum. Day after day, week after week,

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we're putting in effort, but we never stop long

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enough to ask if that effort is actually taking

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us where we want to go. That's what reflection

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is for. Reflection is how you make sure the effort

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you're putting into your life is actually building

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the life you want. It's how you turn experience

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into something useful. Experience by itself doesn't

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automatically make you better. That's why we

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hear the phrase, learn from your mistakes so

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much growing up. A reflective ruck is a chance

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to step out of reaction mode and into awareness.

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It's where you notice patterns. It's where you

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realize, oh, this keeps showing up, or that thing

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I thought mattered actually doesn't, or this

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part of my life is costing me more than I realized.

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And here's the important part. Most dissatisfaction

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doesn't come from failure. It comes from misalignment,

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from succeeding in a direction you never really

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chose. You can be disciplined, consistent, and

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productive and still feel off. Reflection is

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how you catch that early before it turns into

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burnout, resentment, or regret. And doing this

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on a ruck matters. When you're walking under

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load, you're not scrolling, your body is working,

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your nervous system is calmer, and your mind

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has room to actually tell you the truth. That's

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when clarity shows up. Not because you forced

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it, but because you finally slowed down enough

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to hear it. And finally, and this is a huge reason

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why we should all be reflecting on our past year,

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reflection lets you change. before things break.

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Most people, myself included, only change when

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they're in pain, something goes wrong, or we're

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backed into a corner. Reflective rucks are proactive,

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not reactive. This isn't about judging yourself.

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This is not about beating yourself up for what

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you didn't do. It's about asking one simple question.

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Is the effort I'm putting into my life actually

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building the life that I want? That's the purpose

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of reflective rucks. Clarity, alignment, and

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intentional direction. Okay, so now that we know

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what a reflective ruck is, let's talk about how

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to do one. They're slightly different than the

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routine rucks that we go on. And let's make this

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part easy for you to digest. I want the bulk

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of this episode to be about what you should be

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thinking about during your reflective ruck. So

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I'll touch on a few logistics here. Let's talk

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when you should go on one, weight, duration,

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location, if you should go solo or with a group.

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Additional tools or supplies you should probably

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bring with you. And if you should guide your

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thoughts or if it should be a free flow of thoughts.

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Okay, when should you go on a reflective rock?

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The most beneficial time for doing these will

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likely be around a life transition. An easy example

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is right now at the end or the beginning of a

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new year. Could also be a birthday or before

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a big... milestone or event in your life like

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the birth of a child or the passing of someone.

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It could also be beneficial to do it more than

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just once a year. Some people like to do these

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you know twice a year or even monthly. Let's

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talk about weight. How much weight should you

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pack? You don't want to be too uncomfortable.

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Too much discomfort will put you out of your

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reflective thinking. These rucks might be longer

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than your usual three miler. For these reasons

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I'd go a little lighter than your usual ruck.

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I'd take off maybe five to 10 pounds that you're

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used to carrying. Duration. How long should these

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reflective rucks be? Well, as long as they need

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to be. If you're anything like me, you're probably

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dedicating an hour or so a day or a week to get

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in a solid three mile ruck, but reflective rucks

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shouldn't be time bound. If they are, you'll

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probably be checking your watch and trying to

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speed through your thoughts. And then maybe you

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could miss a thought that could have been a revelation

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for you. Let the ruck be as long as it needs

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to be. In a minute here, I'll go over six areas

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I recommend you focus on during the reflective

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ruck. If you don't have time to address all six,

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then maybe just do two or three at a time. Moving

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on to location, where should you go? Again, you

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want to limit distractions from your thoughts.

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You should choose a trail or route that you know

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well, or a park where you can ruck without worrying

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that you're going to get lost. Should these rucks

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be solo or should you do them with a group? This

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is dealer's choice, your preference. More people

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means more distractions, but also more people

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could mean more collaboration. So your choice.

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What tools and supplies should you bring with

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you? Well, chances are you're going to have some

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sort of revelation or some sort of thought that

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might impact how you proceed for the rest of

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your year. And you're going to want to remember

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that. So have a way to record them or revisit

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later. I recommend bringing a pen and notepad

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or use the voice memo app on your phone. Personally,

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I use the speech to text function on my phone

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to record thoughts in the notes app. And lastly

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here, should your thoughts be guided or should

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you allow them to be sort of like a free flowing

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state? Again, dealer's choice here, your preference.

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I personally like a good outline. My thoughts

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are often all over the place and I totally embrace

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that. I genuinely like that about myself. But

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when I am putting thought into something that

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has meaning, like for my job, this podcast, or

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planning something for my family, I need to work

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hard to organize my thoughts. Same goes for working

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on myself and doing these reflective rucks. I

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need a guide. And this brings us to the next

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section of the episode. What should you think

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about on these reflective rucks? Before I provide

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you with the six areas I suggest you think about

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during your reflective rucks, I want to take

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a moment to say thanks for listening to the podcast.

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If you're finding this episode helpful, please

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text it to a fellow rucker that might find it

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interesting or a friend that could benefit from

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rucking. Sharing this episode would help the

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show grow and help more people improve their

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health and lives. Okay, back to it. Before I

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give you the six areas to focus on, I want to

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give you a warning. Sometimes doing these reflections,

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you could identify some shortcomings. But for

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these reflective rucks, you're not on trial here.

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You're just collecting data. Information gathering,

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you're not criticizing yourself. Be more curious

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than critical. Try to be objective and stoic

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about it. For me, this is the hard part, mainly

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because I can sometimes hold myself to too high

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of a standard, which I'm working on. If I perceive

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something as a failure, I can sometimes beat

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myself up over it. That's not what we're doing

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here. If you identify a shortcoming, note it

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and continue reflecting. This is the same principle

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used when meditating. I'm not sure if you've

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ever meditated before, but when you meditate,

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at least when I have meditated in the past, thoughts

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come into your mind. Don't follow them. Just

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note that you had that thought and get back to...

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your meditation. So same thing applies here when

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you're doing your reflective rucks. In my experience,

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once you start to get judgmental, your reflective

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flow will be impaired and could even stop completely.

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So don't let your mind drift into being critical.

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Remain objective and curious. Okay, so here we

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go. What are the six areas that you should be

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focusing on when you go on a reflective ruck?

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I'll list them out for you and then go into a

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little bit more detail shortly. Number one. Health

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and fitness. Two, relationships. Three, emotions.

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Four, finance. Five, your work. And six, hobbies.

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I'm going to walk through each of these areas

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and provide some suggested questions or prompts

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for you to think about during your RUC. So let's

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start with health and fitness. Here's some questions

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to maybe ask yourself. Did you experience any

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injuries or illnesses? If so, how did you rebound

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from them? Are you where you thought you would

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be at the start of the year or the last time

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that you self -assessed? Did you give it your

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best effort? Have some grace with this question.

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We go through various stages of life, so think,

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was I able to give it as much as I could at that

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time in my life? What habits worked or what habits

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did you struggle to maintain? Were you happy

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with your diet? If not, What could be improved?

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Where did you ignore early warning signs? Was

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it sleep, soreness, stress, or burnout? Topic

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number two, relationships. Which relationships

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energized you and which consistently drained

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you? Where did you avoid hard conversations?

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Who deserves more intentional time next year

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and why? Who were your most valuable connections?

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Who helped you? How did you support others? Did

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you show up as the person that you would want

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in your own life? And lastly, did you spend enough

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time with everyone that you wanted to? Topic

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three, emotions. This is the hardest for me.

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Sometimes I struggle identifying what emotion

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I have, so recalling my emotions through the

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year is hard for me, and I need to spend more

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time on this than other areas. But here are some

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prompts or some questions to ask yourself. What

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moments brought you the most happiness? What

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was your best or worst memory? How did you handle

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setbacks? What mistakes did you make? And what

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did you learn from those mistakes? What drained

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your energy? What patterns showed up in your

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emotional highs and lows? Were they the same

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triggers, the same people, or maybe the same

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situations? When did you feel most at peace,

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not just happy? How did you talk to yourself

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when things didn't go as planned? And lastly,

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what emotions did you avoid dealing with this

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past year? And lastly, what's one financial move

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that would simplify your life this upcoming year?

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Work. Did your work align with your values? What

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work gave you energy versus just paid the bills?

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If nothing changed about your job or your role

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in your organization next year, would you be

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okay with that? Did you achieve your goals? If

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not, why do you think that was the case? What

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were the biggest obstacles? What were some items

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or workflows that were inefficient and need to

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be optimized? And lastly, What were your biggest

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time wasters? And here's the last topic. Number

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six, hobbies. Which activities made you lose

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track of time? Did you make time for the things

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that had no outcome attached to it? What hobbies

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did you abandon and why? And lastly, did you

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allow yourself to be a beginner? Okay, so those

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are my suggestions to what to think about during

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your reflection, Ruck. Now, what do you do with

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those thoughts? You've come back from your reflective

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rock. You may have some revelations. You may

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have some thoughts, some insight on what you

00:13:20.470 --> 00:13:23.149
can do better for next year. What do we do? Well,

00:13:23.250 --> 00:13:25.629
we take action. This is where you start driving

00:13:25.629 --> 00:13:27.669
your life. You push it in the direction you want

00:13:27.669 --> 00:13:30.370
to take it. So make some adjustments for the

00:13:30.370 --> 00:13:32.669
new year. Use what you learned or remembered

00:13:32.669 --> 00:13:34.730
during the reflective rock and use it to make

00:13:34.730 --> 00:13:37.870
those adjustments for the upcoming year. A way

00:13:37.870 --> 00:13:40.830
to do this is for each of the six areas that

00:13:40.830 --> 00:13:43.269
we've talked about, you could think, what's one

00:13:43.269 --> 00:13:46.940
small adjustment? Not a complete overhaul, but

00:13:46.940 --> 00:13:49.379
one small adjustment that would move this area

00:13:49.379 --> 00:13:52.000
in the right direction for next year. That's

00:13:52.000 --> 00:13:54.659
a good first step, but really to move the needle,

00:13:54.799 --> 00:13:57.799
I would consider setting some goals. Whatever

00:13:57.799 --> 00:14:00.000
you have the capacity to do. So probably not

00:14:00.000 --> 00:14:02.419
a good idea to set six goals, one for each of

00:14:02.419 --> 00:14:04.159
the six different areas, because they're going

00:14:04.159 --> 00:14:06.480
to be smart goals and they're going to take a

00:14:06.480 --> 00:14:09.779
lot of effort. Maybe just one for now. Two if

00:14:09.779 --> 00:14:12.639
you think you have the capacity to maintain two

00:14:12.639 --> 00:14:14.799
goals for the year. Here's how I would decide

00:14:14.799 --> 00:14:18.019
what goals to select. Review the six areas of

00:14:18.019 --> 00:14:20.539
reflection. Consider what you've learned about

00:14:20.539 --> 00:14:23.019
yourself and about the adjustment you can make

00:14:23.019 --> 00:14:25.360
in that area that would get you closer to where

00:14:25.360 --> 00:14:27.860
you want to be the next couple years ahead. And

00:14:27.860 --> 00:14:30.919
ask yourself this question. If I only made progress

00:14:30.919 --> 00:14:34.139
in one of these areas over the next 90 days,

00:14:34.340 --> 00:14:38.279
which one would most improve my life? That's

00:14:38.279 --> 00:14:40.600
the area where you will develop your primary

00:14:40.600 --> 00:14:43.100
goal. Again, it's going to be a SMART goal, so

00:14:43.100 --> 00:14:47.580
make sure that it's specific, measurable, attainable,

00:14:47.759 --> 00:14:51.480
relevant, and time -bound. And if you want a

00:14:51.480 --> 00:14:53.340
refresher on SMART goals, go back, listen to

00:14:53.340 --> 00:14:56.120
episode 8 titled Rucking Goals Explained. I go

00:14:56.120 --> 00:14:58.980
over what SMART goals are and how to set them.

00:14:59.220 --> 00:15:02.919
But use these one to two goals as real drivers

00:15:02.919 --> 00:15:05.320
to make change and drive your life in the right

00:15:05.320 --> 00:15:07.779
direction you want it to go. Let the other small

00:15:07.779 --> 00:15:12.840
adjustments act as boundaries or reminders. Alright,

00:15:12.980 --> 00:15:15.000
that's where I'll end it for today. I hope this

00:15:15.000 --> 00:15:17.480
motivates you to turn your next ruck into a reflective

00:15:17.480 --> 00:15:20.700
ruck and you identify a few things that can make

00:15:20.700 --> 00:15:23.299
your life even better than it already is. If

00:15:23.299 --> 00:15:26.399
you have any insight or ideas on how you made

00:15:26.399 --> 00:15:29.399
your reflective ruck a success, let me know over

00:15:29.399 --> 00:15:32.779
on Instagram at TheRuckersEdgePod. If you enjoyed

00:15:32.779 --> 00:15:34.740
today's episode, make sure to follow or subscribe

00:15:34.740 --> 00:15:37.019
to the show in your favorite podcast app so you're

00:15:37.019 --> 00:15:39.299
notified of new episodes. Next week, we'll be

00:15:39.299 --> 00:15:42.179
talking to Dean Pohlman over at Man Flow Yoga.

00:15:42.279 --> 00:15:44.700
We talk about some yoga poses and routines that

00:15:44.700 --> 00:15:47.399
can help us stay loose and recover between rucks.

00:15:47.820 --> 00:15:50.240
Okay, that's it for today. Thanks again for listening

00:15:50.240 --> 00:15:52.159
to this episode of The Rucker's Edge.