The Rucker’s Edge: Rucking Tips, Training, and Gear

What does it take to ruck 1,000 miles across Texas?
In this episode of The Rucker’s Edge, Spencer sits down with Terrence to break down one of the most extreme rucking challenges ever attempted—crossing Texas on foot with 40 pounds on his back.
But this conversation goes far beyond mileage.
Terrence shares how his journey from addiction to purpose shaped this challenge, the physical and mental battles he faced along the way, and how rucking became a tool for transformation. From brutal heat and dehydration to loneliness and emotional highs and lows, this episode reveals what really happens when you push yourself to the edge.
You’ll also learn about Project Grit, the mission Terrence built to help others overcome adversity through shared struggle, and why community might be the most powerful performance tool of all.

Links and Resources:
Terrence Ogden on Instagram: @OfficialProjectGrit
Official Project Grit
The Rucker's Edge – Official Site
Follow The Rucker’s Edge on Instagram: @theruckersedgepod

Notes:
Music Credit: “Play This Game” by Black Rhomb.
I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

In this solo episode, Spencer breaks down the full Ruck Deep Dive research series from Mountain Tactical Institute (MTI). He covers what actually predicts ruck performance, whether strength or endurance training matters more, and how to structure your training if you want to get faster under a ruck.
If you’ve been putting in miles but not seeing progress, this episode will make you reconsider how you train.

Corrections:
This episode credits MTI for conducting the study researching how fatigue changes how ruckers move under weight. This was incorrect. The study referenced was conducted by a team of researchers from the Department of Civil and Mechanical Engineering at the U.S. Military Academy West Point. Here is a link to that study.
Effect of Fatigue on Movement Patterns During a Loaded Ruck March

Links and Resources:
MTI's Ruck Deep Dicve Series:
Pilot
Study #1: Physical Attributes Which Relate to Rucking
Study #2: Best Ways to Improve Rucking
MTI Training Plans
The Rucker's Edge – Official Site
Follow The Rucker’s Edge on Instagram: @theruckersedgepod

Notes:
Music Credit: “Play This Game” by Black Rhomb.
I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Why do so many ruckers deal with foot pain, ankle injuries, and overuse issues?
In this episode, Spencer sits down with Jon Ritter, Doctor of Physical Therapy (DPT), to break down what’s actually happening inside your body when you add load to walking—and why so many injuries come down to poor load management and weak foundations.
You’ll learn how impact forces multiply with added weight, why injuries like plantar fasciitis and stress fractures develop, and how to spot early warning signs before they become serious problems.
Jon also shares the most effective exercises ruckers can use to build stronger feet, ankles, and legs—so you can train consistently without getting sidelined.
What You’ll Learn:
Why rucking dramatically increases impact forces on your body
The biggest mistake new ruckers make with weight
What causes stress fractures and foot pain
Early warning signs of injury you shouldn’t ignore
Why plantar fasciitis and tendonitis happen
How weakness (not bad luck) leads to most injuries
The 3 most important strength exercises for ruckers
Why your footwear could be holding you back

Links and Resources:
Jon Ritter on Instagram: @JonRitterDPT
Schedule a call with Jon on his website: www.jonritterdpt.com
The Rucker's Edge – Official Site
Follow The Rucker’s Edge on Instagram: @theruckersedgepod

Notes:
Music Credit: “Play This Game” by Black Rhomb.
I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

Many runners believe the key to getting better is simple:
Run more miles.
But today’s guest explains why that belief can actually hold runners back.
Sam Cvetkovski is an endurance athlete, ultra runner, rucker, and coach who helps athletes build durability and long-term performance.
Her journey started in 2020 when she discovered rucking through GORUCK events. That eventually led to competing in some of the toughest endurance events hosted by Green Beret Fitness, including multi-day mountain races.
She later transitioned into ultra running, completing races from 50K to 100 miles, and now coaches athletes through Omni Athlete Training.
In this episode we discuss:
The four pillars of running performance
Why strength training is essential for runners
How rucking builds durability and endurance
The biggest mistakes runners make when starting rucking
How runners can incorporate rucking into their training
Clint Carr, a former guest of the how and a fellow endurance athlete, described encountering Sam on a ruck like this:
“The mountains didn’t care about my résumé or excuses. Steep switchbacks bit into my calves. My lungs felt like they were pulling glass. Somewhere along that climb, I met Sam — quick exchanges, shared glances, me feeding her tag times before she surged ahead like she had wings. She didn’t just pass me; she left me in her dust.”
If you’re a runner, rucker, or endurance athlete looking to train smarter and stay injury-free, this episode is packed with insights.

Links & Resources:
Sam on Instagram: @samstrap
Sam's Coaching Services through Omni Athlete Training: Omni Athlete Training Website
Sam's Blog & Coaching Info: Ruck with Sam
The book Sam mentioned in the show: Training For the Uphill Athlete
The Rucker's Edge – Official Site
Follow The Rucker’s Edge on Instagram: @theruckersedgepod

Notes:
Music Credit: “Play This Game” by Black Rhomb.
I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.

How do you train for elite hybrid fitness races while balancing work, a fulfilling life, and everyday responsibilities?
In this episode, we sit down with Jon Ross-Wiley, a competitive hybrid athlete with podium finishes in DEKA Ruck events and experience racing some of the toughest obstacle courses in the sport.
Jon shares how he structures his training, how he balances life as a full-time school principal with high-level competition, and what it takes to push through events like the Spartan Ultra and DEKA races.
The conversation also explores the mindset required for endurance competition, how injuries can change your perspective on training, and why doing difficult physical challenges can reshape how you approach everyday life.
Whether you're a competitive athlete, a rucker looking for new challenges, or someone trying to stay consistent with training, this episode offers practical insight into what it takes to stay committed to fitness long-term.

Links & Resources:
Jon's gear/supplements:
The Frontline Athletic rucksacks Jon uses
H2O Audio (headphones):
HumanN (supplements):
Additional gear Jon uses in his training

The Rucker's Edge – Official Site
Follow The Rucker’s Edge on Instagram: @theruckersedgepod

Notes:
Music Credit: “Play This Game” by Black Rhomb.
I'm not a doctor, and this podcast is for informational and entertainment purposes only. Please consult with your physician before starting any new exercise or physical activity.