This month, I’m taking on a new challenge:
Rucking 50 miles to raise awareness — and real support — for Stop Soldier Suicide.

Rucking started as a way to carry the burdens of others.
Today, we carry them still — for ourselves, for each other, and for those still fighting battles we cannot always see.

If you want to join the mission, there are a few ways you can help:

🔗 Support My 50-Mile Ruck Challenge:
👉 https://www.facebook.com/donate/3842860572691106/

🔗 Start Your Own 50-Mile Challenge:
👉 https://oclp.goodunited.io/1401/login

🔗 If You or Someone You Know Needs Immediate Help:
📞 Call 984-223-5721 — Stop Soldier Suicide Crisis Line (24/7, confidential)
🌐 Visit Stop Soldier Suicide Help Page Here

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Life is Rucking Wonderful!

We dive deep into one of the most important questions in ruck training: how much weight should you carry?

You’ll hear:

• Why men and women tend to make different mistakes when choosing pack weight
• What military research says about safe load carriage and injury risk
• How thru-hikers are redefining what “smart weight” looks like on the trail
• Personal lessons from Lindsay’s evolution—from a 10 lb beginner to 40 lb competitor
• Practical tips and a weekly challenge to help you ruck smarter, not harder

💪 Your Weekly Challenge:

Step-by-step instructions to weigh yourself, assess your pack, and adjust intentionally for your goals. Bonus points if you share your loadout with the community!

📚 Sources & References:

• Easter, M. (2022). Two Percent with Michael Easter: How much weight should you ruck with? Substack Article
• Knapik, J. et al. (1990). Physiological, biomechanical and medical aspects of load carriage. Military Medicine, 155(3), 117–122.
• Orr, R. et al. (2011). Load carriage and its force impact. Journal of Military and Veterans’ Health, 19(3), 25–30.
• Hamonko, M. et al. (2011). Injuries Related to Hiking With a Pack During National Outdoor Leadership School Courses: A Risk Factor Analysis. Wilderness Environ Med, 22(1), 2–6. doi:10.1016/j.wem.2010.09.010

📩 Stay Connected:

• Subscribe to Just Ruck It on Apple Podcasts, Spotify, or wherever you ruck and roll
• Follow Lindsay on Instagram: @JustRuckingIt
• Share your ruck weight and tag your post with #JustRuckItChallenge

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Life is Rucking Wonderful!

Welcome back, Ruckers!
Today’s episode is a story about persistence, pain, laughter, and what happens when you stop waiting for perfect conditions and start moving anyway.

Since 2023, I’ve been piecing together a 32-mile challenge across three of Rochester’s historic trail systems:

• Genesee Valley Greenway
• Lehigh Valley Trail
• Auburn Trail

This personal project, now known as the ROC Rail-to-Trail Trifecta, took me through 8 towns, 3 counties, and one massive transformation.

🟢 It started on horseback...
🟡 Shifted to rucking...
🔵 Ended with strength, resilience, and a pack full of stories.

This isn’t just a recap—it’s a blueprint for what happens when you show up, even when it’s messy. From urban chaos and grief-fueled solo hikes to the joy of finishing with a stranger-turned-teammate, this one’s got heart.

Whether you’re dreaming up your next adventure or still trying to find your “why,” you’ll want to hear this.

🔑 What You'll Hear:

• How the idea of the ROC Trifecta was born
• Why horseback riding pushed me to start rucking
• What grief, failure, and a surprise protein shake can teach you on the trail
• Why I doubled back just to hit a perfect GPS number
• The unexpected community you find when you keep showing up
• The new challenge I’m chasing next (and how to join me)

💬 Your Turn:

What’s your next challenge?
Use the hashtag #JustRuckItChallenge and tag @justruckingit on Instagram to share your goals, routes, and ruck-selfies.

You can also leave your story or “why” as a voice message on the Just Ruck It Substack for a chance to be featured in a future episode.

🔗 Links & Resources:

🎯 Take on the ROC Rail-to-Trail Trifecta Challenge:
ruckingrochester.com/product/roc-rail-to-trail-trifecta

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Life is Rucking Wonderful!

Episode Title: Rucking Your Why
Host: Lindsay
Podcast: Just Ruck It

Introduction:

• Lindsay shares her motivation for rucking as she approaches a significant age milestone, emphasizing the desire to become the strongest, most self-sufficient version of herself. She challenges listeners to think about their own "why" behind their activities.

Main Content:

1. A Deeper Dive into Lindsay's Why:
   • Lindsay recounts a pivotal moment during a hike on Mt. Joe where she realized that her physical condition was a result of her choices, not just age.
   • She discusses how observing her mentors, who continued to engage in active lifestyles despite age and discomfort, inspired her to take control and make daily decisions that align with her goals.
2. Finding Your Why:
   • Lindsay invites listeners to reflect on their personal reasons for rucking, whether it's for health, family, or overcoming personal challenges.
   • She emphasizes the importance of having a personal "why" that motivates and sustains them through challenges.
3. Why Rucking is the Perfect Practice for Growth:
   • Discusses how rucking is not only a physical activity but also a mental and spiritual practice that helps build inner strength.
   • Lindsay explains the symbolism of the ruck weight as both a physical and emotional burden and how overcoming it mirrors personal growth.

Engagement and Listener Interaction:

• Lindsay encourages listeners to share their own "why" stories either on the Just Ruck It Substack or by tagging the podcast on Instagram.
• She invites listeners to submit short vignettes or quotes about their motivations for rucking for potential inclusion in future episodes.

Conclusion:

• Lindsay reiterates the importance of understanding and articulating one's "why" as a means to persist and thrive in both rucking and life.
• Ends with a reminder that life is "rucking wonderful" when you know what you're striving for.

Call to Action:

• Visit JustRuckIt.Substack.com to share your story or follow the podcast on Instagram @justruckingit to join the community conversation.

Send us a text

Life is Rucking Wonderful!

Episode Summary:
In this episode of Just Ruck It, I’m recapping my very first ruck race experience at Rochester’s iconic “Running of the Green.” From solo butterflies to race-day surprises, I’m giving you the full behind-the-scenes on what it’s like to ruck through a 5-mile city course with a 30+ lb pack, a sea of green, and no clue how it would all play out.

Whether you’re race-curious or just want a front-row seat to what happens when a rucker goes from trail to start line, this one’s for you.

What You’ll Hear In This Episode:

✅ Why I signed up for my first race—and what almost made me back out
✅ The unexpected ruck community I met on race day
✅ Training decisions that made the biggest difference
✅ Gear choices, footwear freak-outs, and race-day wins
✅ Pace breakdowns and how I crushed my expectations
✅ The moment that made me emotional mid-race
✅ Why rucking a race is absolutely worth it
✅ Recovery real talk: blisters, bar pizza, and what I learned

Key Takeaways:
✨ Training consistently—even short rucks—makes a difference
✨ Pre-race stretching is a game changer
✨ Rucking races are about grit, not gear
✨ You don’t have to be fast to be fierce
✨ Sometimes showing up solo is where you find your strength

Your Weekly Ruck Mission:
Sign up for something.
Race, challenge, trail, or goal—give yourself a deadline.
🎯 Commit. Calendar it. Ruck it.
Then tag me @justruckingit or drop a comment on Substack. I want to cheer you on!

🎒 Bonus Content for Subscribers:
📸 Behind-the-scenes race photos
✅ Gear checklist – what worked, what didn’t
🔍 A closer look at race day strategy

Available now at justruckit.substack.com

💬 Let’s Connect:
📷 Instagram: @justruckingit
📬 Newsletter: Just Ruck It on Substack
🎙️ Share the episode & leave a review if this inspired you!

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Life is Rucking Wonderful!

Episode Summary

In this episode of Just Ruck It, we’re talking about something bigger than just fitness—it’s about staying self-sufficient for life.

This is personal for me. I’ve seen people lose their strength, their independence, and their ability to move freely. And I’ve seen others, same age, same life circumstances, continue thriving. The difference? Strength, movement, and the choice to train before it’s too late.

Rucking isn’t just a workout—it’s an investment in your future self. Today, we’re breaking down:
✅ Why strength = independence (and how to build it now)
✅ How cardio & VO₂ max predict your longevity
✅ Why balance & mobility are the overlooked keys to staying active
✅ A simple Rucking Longevity Plan to future-proof your body

This Week’s Challenge

💪 Future-proof your body. Pick one area to improve: strength, grip, endurance, balance, or mobility. Add something new—a carry day, balance drills, or bodyweight exercises.

Citations & References

1. Vaishya, R., Vijay, V., Agarwal, A. K., & Jog, S. (2024). Sarcopenia and Aging: The Role of Strength Training in Prevention. Journal of Geriatric Research, 18(2), 112-125.
2. Vaishya, R., Vijay, V., Agarwal, A. K., & Jog, S. (2024). Grip Strength as a Predictor of Mortality: A Systematic Review. Journal of Physical Health & Aging, 29(1), 45-60.
3. Frontiers in Bioscience Landmark. (2018). Cardiorespiratory Fitness, Oxygen Utilization, and Mortality Risks. Frontiers in Bioscience, 23, 1505-1516.
4. National Institute on Aging. (2023). Why Balance & Stability Matter for Aging Adults..

Love this episode? Subscribe & leave a 5-star review!

Join the Just Ruck It Substack for exclusive content & community discussions:

🎧 Want to be on the podcast? Get 25 friends to subscribe to Just Ruck It on Substack and earn a guest spot!

And remember—life is rucking wonderful.

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Life is Rucking Wonderful!

🎙 Episode #12 – Just Ruck It

Episode Summary:

No time? No problem. If you’re waiting for free time to magically appear, you’ll be waiting forever. In this episode, we break down how to fit rucking into your day, no matter how packed your schedule is. From micro-rucks to habit stacking, work commutes, and mindset shifts, this episode will show you how to prioritize consistency and eliminate excuses.

What You’ll Learn in This Episode:

✅ How to shift your mindset from “finding time” to taking time for your health
✅ The power of micro-rucks—quick, effective ways to move more without adding extra hours to your day
✅ How to incorporate rucking into daily habits like errands, commutes, and work breaks
✅ Why consistency beats intensity, and how to make rucking automatic
✅ The 7-day challenge: Show up for yourself, one ruck at a time

Challenge: 7 Days of Rucking

I challenge you—just seven days. Seven days of movement with weight. It doesn’t have to be long or heavy—just consistent. Walk the dog with a ruck, take a few laps at lunch, carry a weighted bag. However you do it, commit to seven straight days and see what happens.

Then, tell me how it went! Tag me on Instagram, Facebook, and YouTube @JustRuckingIt or join the conversation on Substack: https://substack.com/@justruckit

Follow & Connect:

📲 Instagram / Facebook / YouTube: @JustRuckingIt
📩 Join the Substack Community: https://substack.com/@justruckit

And remember—Life is rucking wonderful. Now load up, lace up, and get after it! 💪🎒🔥

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Life is Rucking Wonderful!

Rucking Vs Rucking: Who gets a better workout?

Episode Summary:
Does rucking really burn more calories than running? Short answer—hell yes. And today, I’m breaking down exactly why.

In this episode, we’re diving into the science of calorie burn and why strapping on a weighted pack torches more calories than pounding the pavement. We’re talking real research, military studies, and my own personal experience—from my days as the slowest cross-country runner to the moment a tiny Adirondack mountain humbled me into taking rucking seriously.

We’ll cover:

• The calorie burn breakdown: How a 45 lb ruck can increase calorie burn by 45% over an unloaded walk.
• Why rucking engages more muscles than running—hint: it’s not just your legs doing the work.
• The metabolic advantage—how training under load turns your body into a fat-burning machine.
• Why humans are built to ruck, not run—from ancient hunters to modern soldiers.
• How to maximize your calorie burn—weight, hills, pace, and intensity tweaks that will take your ruck to the next level.

Plus, I share my favorite real-world comparison—a runner in my neighborhood who crushes twice the distance I do in the same time, but we both finish drenched. The difference? I worked harder, burned more calories, and built more strength.

If you’ve ever wondered whether rucking is really worth your time, this episode is for you.

Citations & Studies Mentioned:

📖 Volek, J. S., et al. (2016). Metabolic characteristics of keto-adapted ultra-endurance runners. Metabolism, 65(3), 100-110. DOI: 10.1016/j.metabol.2015.10.028

📖 Tassone, E. C., & Baker, B. A. (2017). Body weight and body composition changes during military training and deployment involving the use of combat rations: a systematic literature review. British Journal of Nutrition, 117(6), 897-910. DOI: 10.1017/S0007114517000630

📖 Michael Easter (2021). The Comfort Crisis: Embrace Discomfort To Reclaim Your Wild, Happy, Healthy Self. Rodale Books.

Join the Conversation:

🔥 Have you tested rucking against running? Share your ruck progress, your toughest hikes, and your favorite ways to level up your training. Tag me on social media @JustRuckingIt

🔥 Love the show? Drop a 5-star review so more people can discover rucking and why it’s way more badass than running.

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Life is Rucking Wonderful!