This week I’ve been rucking alone. My dog – who runs like he’s crazy – finally blew out a knee, which has him laid up for eight weeks after surgery. It’s a strange thing, donning warm clothes and my 45-lb rucksack to go on a hike that I do several times a week with my crazy, furry buddy. 

While I’m finding that leaving the house takes more motivation under these circumstances, it does allow me to go at my own pace, which is a bit faster and harder than when we go together (mostly because he stops to sniff a lot). It also has me thinking a lot about what it means to exercise almost every day, year-round. So, I thought I’d take the time to write a bit about why winter is a terrific time to exercise.

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To go along with the theme of this issue of Ruckr, I chose a partner who exemplifies research-based training, RunDot. Plus…this week’s partner is offering FREE training for participation in a research study. What could be better than that?!

Participate in running research with RunDot and get two free months of run training

What is The RunDot Project?

It is an annual research initiative that uses optimized run training to help runners reach their true potential.

Why should you join?

RunDot athletes improve their running abilities, on average, 3.2x more than non-users, and experience performance improvements in 30% less training time.

Qualified participants also receive 2 free months of run training.

Do you qualify?

You are a good fit if you check these boxes:

• You train with a GPS-enabled device

• You have not used RunDot or TriDot in the last 12 months

• You are not a professional runner

• You are enthusiastic and motivated to accomplish your running goals

Do you meet these criteria?

Join the 2025 RunDot Project. Learn more and apply here.

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Motivation

The Power of Winter Training: Lessons from Gundar Hagg and Roger Robinson

In 1939, Swedish runner Gundar Hagg transformed his training by running through knee- and hip-deep snow, combining strength-building snowy stretches with road work for speed. He’d run the full 5 kilometers in snow even when roads weren’t clear. The results? By summer, Hagg broke personal records and came within one second of the mile world record. He continued this routine, setting 10 world records in 1942. Even after moving to a milder climate, Hagg wrote, “It will be harder running than any previous year. Probably there won’t be much snow,” and regularly traveled north for snowy sessions.

Roger Robinson, another winter-training enthusiast, ran through mud, snow, and steep hills in the 1950s, building strength and versatility without ever stepping foot in a gym. Now 85, Robinson still embraces the cold, saying, “Running is about feeling the surfaces and shape of the earth under my feet.” Winter training builds toughness—and it works.

The same can be said for rucking, which like running, adds exertion and tension to each step via the added weight you carry on your back. 

Embracing winter running offers unique advantages that can enhance your overall fitness and well-being. Here are five compelling reasons to lace up, don your rucksack, and hit the cold-weather trails:

1. Builds Strength: Navigating through snow and slippery surfaces engages stabilizing muscles and tendons that aren’t typically used on dry paths, leading to increased muscular strength and flexibility.

2. Enhances Mental Resilience: Overcoming the challenges of cold, wind, and less-than-ideal conditions fosters mental toughness, making you more resilient and better prepared for future obstacles. For me, this is especially true just before I leave the house.

3. Improves Mood: Outdoor exercise during winter can alleviate feelings of depression or low mood associated with shorter days, providing a natural boost to your mental health. 

4. Increases Calorie Burn: The body’s effort to stay warm in cold temperatures elevates calorie expenditure, making your workouts more efficient in burning calories.

5. Provides a Sense of Accomplishment: Conquering the elements and maintaining your running routine during winter instills a sense of achievement, reinforcing discipline and commitment to your fitness goals.

Incorporating winter rucking into your training regimen not only keeps you physically active during the colder months but also offers unique benefits that can contribute to improved performance and overall health.

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Advanced Ruck

Level Up Your Rucks…and Your Health and Wellbeing

You’re probably reading this newsletter not just because rucking is the cool, new exercise of the year, but because it’s an all-around game-changer when it comes to physical and mental fitness. And, sure, it’s getting lots of attention now. But rucking has been around for a looong time, and all signs point to it sticking around for a lot longer. 

That being said, if you’re already a seasoned rucker, this could be your year to level up…for both your physical health and mental wellbeing. Whether your goal is to increase endurance, tackle tougher terrains, or conquer rucking events, here’s how to take your rucking game to the next level.

Ready to Level Up?

Think back to when you first started rucking—just a few miles felt like a big win. Over time, you added weight, tackled hills, and built your stamina. Now, if your recovery feels quick, and your usual routes no longer challenge you, it’s time to progress.

5 Ways to Advance Your Rucking

1. Go Longer: Gradually increase your distances. Map out longer routes, including elevation, and set a training plan with deload weeks to recover.

2. Conquer Tougher Terrain: Try rucking on sand, mud, or rocky trails to test balance and build strength.

3. Join Events: Rucking events or challenges provide motivation and camaraderie. Mark a date on your calendar and train toward it. GORUCK lists tons of events on its website, as does Ruck Events.

4. Add More Weight: Progress by increasing your rucksack load, testing both mental and physical endurance.

5. Train with Others: Rucking with a group or partner can push you further than solo efforts. Plus…I always find that rucking together is just good for a relationship.

Rucking isn’t just about miles or weight. It’s about resilience, strategy, and mental grit. Incorporate strength training, mix up your cardio, and dial in your nutrition and recovery to stay injury-free.

And…if you want to push yourself even harder, make 2025 the year you tackle a half-marathon ruck, join a competitive event, or take on a mountaineering challenge. Keep pushing boundaries, and you’ll elevate both your fitness and your sense of accomplishment.

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