In this episode, I talk with Dean Pullman, founder and CEO of Man Flow Yoga, to break down how yoga for ruckers can improve posture, reduce pain, and increase longevity under load without requiring flexibility, experience, or long classes.

Dean explains why most ruckers struggle with mobility due to years of sitting, poor posture, and limited movement patterns and how rucking can expose those weaknesses if flexibility and stability are ignored. You’ll learn how rucking flexibility directly impacts back health, hip function, and recovery, and why short, consistent mobility sessions are more effective than doing nothing at all.

The episode also covers:

• Why flexibility is a performance tool, not just stretching
• Common yoga mistakes that lead to injury (and how to avoid them)
• Simple pre-ruck and post-ruck mobility routines
• How breathing improves movement, posture, and recovery
• How ruckers can build a sustainable rucking recovery routine with as little as 5–10 minutes a day

Whether you’re brand new to rucking or looking to keep rucking pain-free for decades, this episode provides practical, no-nonsense guidance you can apply immediately.

Links & Resources

• Man Flow Yoga – Official Site
• Free Beginner Yoga for Men 7-Day Challenge
• 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 episode of The Rucker’s Edge, I break down why reflective rucks matter, what a reflective ruck is, and how to use rucking as a tool for clarity, alignment, and intentional direction, especially during transitions like the end of a year or a birthday.

You’ll learn:

• What separates a reflective ruck from a routine training ruck
• Why reflection turns experience into useful information
• How reflective rucks help you catch misalignment early—before burnout or regret
• The ideal weight, duration, and environment for a reflective ruck
• Whether your thoughts should be guided or free-flowing
• The six life areas to focus on during a reflective ruck
• What to do after the ruck to actually create change

This episode isn’t about judging yourself or fixing what’s broken. It’s about resetting your intentions and steering your life to where you want it to go.

Links & Resources

• Follow the show on Instagram: @TheRuckersEdgePod
• Episode 8: Rucking Goals Explained (SMART goals reference)
• Episode 15:Building a Ruck Club Community: Chad Haggerty From West Orange Ruckers

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 short, final episode of 2025, I take a moment to say thank you.

No guest. No deep dive. Just a sincere reflection on the first year at The Rucker’s Edge—the listeners, the conversations, and the community that’s formed around rucking, long-term health, and smart training.

I also share what’s ahead in 2026, including more practical insights on recovery, performance metrics, and conversations with leaders in the rucking community.

If you’ve listened to even one episode this year, this one’s for you.

Links & Resources:

The Rucker’s Edge on Instagram

Notes:

Music Credit: “Play This Game” by Black Rhomb.

This podcast is for informational and entertainment purposes only. Please consult your physician before starting any new exercise or physical activity.

In this episode of The Rucker’s Edge, Dr. Ryan Peebles, Doctor of Physical Therapy and founder of Core Balance Training, unpacks what’s really happening to your spine when you ruck under load.

Dr. Peebles explains why rucking back pain is rarely about having a “weak core” and is more often tied to poor core endurance, breathing mechanics, and loss of spinal stability as fatigue sets in. Rather than chasing sit-ups or isolated ab exercises, he introduces the concept of core connection (the ability to maintain intra-abdominal pressure and spinal support for long periods of time).

You’ll learn how added ruck weight increases the same forces already acting on your spine, why posture tends to break down when the core fatigues, and how common patterns like anterior pelvic tilt show up during long rucks. Dr. Peebles also highlights the often-overlooked role of breathing in spinal stability and explains how improper breathing can turn your core into a “flat tire” under load.

This conversation also covers practical warning signs ruckers should not ignore, how to listen to early signals from your body before pain becomes chronic, and simple warm-up strategies to activate the core before stepping off.

Links & Resources:

• Core Balance Training Website
• Core Balance Training on Youtube
• Dr. Ryan Peebles' Podcast: The Back Pain Podcast
• The Rucker’s Edge Website
• The Rucker's Edge on Instagram

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.

Chris Hayes returns to The Rucker’s Edge for a breakdown of the new RuckWell app update, released on Friday, December 12th.

In this episode, we go beyond surface-level features and focus on how ruckers should actually use the new tools and metrics to train smarter, recover better, and protect their long-term health.

We walk through the update from the rucker’s perspective—covering the redesigned training experience, customizable alerts, map-based navigation, recovery scoring, heart rate zone analytics, and the intelligence built into the home screen. Chris also shares what he hopes RuckWell ultimately becomes for the rucking community.

Links and Resources:

Download the RuckWell App at: www.RuckWell.com

RuckWell on Instagram: RuckWell (@Ruck_Well)

Contact Chris Hayes with Feedback or Questions at: support@RuckWell.com

The Rucker's Edge on the web: www.theruckersedge.com

Instagram: The Rucker's Edge Podcast (@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 activity.

In this episode, we break down the most powerful teachings of Coach John Wooden and apply them directly to rucking. We unpack why Wooden’s “don’t whine, don’t complain, don’t make excuses” rule is foundational for growth, how his definition of success removes comparison from your training, and why the journey — the actual day-to-day work — must become the destination. We explore how attention to tiny details prevents injury and boosts performance, why intentness is the real separator, and how mistakes and failure are required steps on the path to becoming your best. Finally, we finish with three of Wooden’s Eight Suggestions for Succeeding and translate them into actionable rucking principles.

Links & Resources

• Pick up a copy of Wooden: A Lifetime of Observations and Reflections On and Off the Court
• 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.

If you’ve ever wondered how to build real, functional strength for rucking — the kind that makes hills feel easier, improves posture under load, and keeps you injury-free — this episode is for you.

Coach Matty Hollingdale, strength and conditioning coach and co-owner of HG Fit (an independent functional fitness gym located in Bedfordshire in the UK), joins us to break down what rucking strength training should look like. With over 20 years of coaching experience, Matty explains how new and experienced ruckers can build a solid foundation by focusing on movement quality, primal patterns, and simple functional fitness training that transfers directly to better rucking technique and form.

We dive into:

• The biggest training mistakes new ruckers make
• How to build a 3-day weekly strength program that boosts rucking endurance
• Injury prevention through movement quality, recovery, and smart progression
• Why community and “shared suffering” matter more than you think

Whether you’re lacing up for your first mile or preparing for a heavy event, this conversation gives you the practical tools to ruck stronger, move better, and build long-lasting durability.

Links & Resources

Connect with Coach Matty Hollingdale and HG Fit:

HG Fit Website

HG Fit on Instagram

Coach Matty on Instagram

Connect with The Rucker’s Edge Podcast:

The Rucker's Edge Website

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 Part 2 of our conversation with registered dietitian Kyle Kamp from Valley to Peak Nutrition, we discuss hydration, supplements, protein timing, and recovery strategies tailored specifically for ruckers.

In this episode we cover:

• Why consistent hydration matters more than exact formulas
• Whether post-ruck protein shakes are necessary
• The difference between animal vs. plant protein
• Creatine: who it helps, who it doesn’t, and why
• Why rucking is an effective tool for improving insulin sensitivity

Links & Resources

• Valley to Peak Nutrition: https://www.v2pnutrition.com
• Follow Kyle on Instagram: @v2pnutrition
• Follow The Rucker’s Edge on Instagram: https://www.instagram.com/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.