Micro Rucks – Prioritize Consistency Eliminate Excuses

Episode #12 – Just Ruck It
 
 Intro:

Welcome back to Just Ruck It, I’m your host Lindsay and today I want to talk about how time is a luxury most of us don’t have. I get it. Between my full-time job, a one-hour commute each way, running a farm, sitting on multiple volunteer boards, and producing two podcasts, my schedule is already bursting at the seams. Some days, it feels like there’s barely time to breathe, let alone squeeze in a workout.

And I know I’m not alone in this. We pour our energy into work, family, responsibilities—but when was the last time you put yourself first? Thank about it: if we’re constantly running on empty, how can we be fully there for anyone else? If we’re exhausted, out of shape, and mentally drained, we’re only giving the people in our lives half of what we could be.

That’s why today’s episode is all about adding rucking workouts into your day—even when your schedule feels impossible. We’re going to cover practical ways to fit rucking into your day, no matter how busy you are, and most importantly, how to stay consistent, so your health doesn’t take a backseat to everything else.

1. The Mindset Shift: Don’t “find the time” instead “take the time.”

When people started noticing changes in me—leaner, stronger, more energy, better mood—and they’d all ask, "What are you doing differently?" The second I mention working out, the most common response? "I don’t have time for that."

Look, I get it. My schedule is packed. If anyone could use the "I’m too busy" excuse, it’s me.

But here’s the truth: we’re all busy. It’s not about time—it’s about priorities. If you wait for some magical “free time” to appear, it’s not going to. Rucking—just like any form of self-care—doesn’t happen when life slows down. It happens when you make it happen.

For me, rucking is non-negotiable. I don’t treat it like an optional extra. It’s as much a part of my day as brushing my teeth or feeding the animals on the farm.

How I Prioritize Rucking in a Busy Life

I prioritize consistency above all else. More than distance, speed, or even weight in my pack. I don’t chase PRs—I chase routine.

My morning coffee and news can wait for the drive to work. Mornings are for movement. I get up, grab my ruck, leash up the dogs, and hit the pavement for a 20-minute, 2km walk—down and back up a hill in my neighborhood. Bonus? The dogs get their exercise, too.

I aim to do this ruck three times a week and then go for a longer ruck—5+ miles—on the weekend. That’s where I experiment. Maybe a boredom ruck, a speed push, heavy weight, or even a race.

But here’s the thing—life happens. Even with the best plans, some mornings just don’t go my way. Maybe I hit snooze, maybe work throws a curveball. But I don’t let that derail me.

Instead, I adapt. If I miss my morning ruck? Plan B. I pack my GoRuck in the car and squeeze in a lunch ruck. If that doesn’t work? Plan C. I bring it with me to customer calls. People think it’s just a laptop bag—until someone tries to move it and hardly can pick it up. Tee hee.

Why Prioritizing Yourself Doesn’t Take Away from Responsibilities—It Enhances Them

A lot of people, especially those balancing work, family, and a never-ending to-do list, feel guilty about taking time for themselves. But here’s the reality: if you don’t take care of yourself, you’re no good to anyone else.

When I ruck in the morning, I’m sharper at work. I walk into the office focused, awake, and ready to tackle the day.
When I ruck consistently, I have more energy for farm chores. I’ve literally gained 20 minutes a day because I’m stronger making me faster at my routine chore list. When I ruck outside, I process stress better. I don’t carry frustrations home with me.

Skipping movement doesn’t save time—it drains you. You might think you’re being productive by skipping workouts, but in reality, you’re just burning yourself out. When you make time for rucking—even just 20-30 minutes—you’re actively building strength, resilience, and endurance for everything else in your life.

Bottom Line: Stop Waiting for Time—Take It

If you’re waiting for the “perfect time” to start rucking, you’ll be waiting forever. Life doesn’t hand out free time—you have to take it.

So what’s it gonna be? Keep saying, "I don’t have time," or take control and make it happen? Your call.

Small Habit Shifts = Big Results Over Time

If trying to squeeze something new into your already jam-packed schedule feels impossible, here’s the good news: you don’t need hours to make a difference.

You don’t have to ruck for an hour a day to see results. Hell, when I started, I wasn’t out there crushing 10-mile hauls. I built up slowly—and that’s what actually works.

Start small. 10 minutes. That’s it. Walk around the yard, up and down the driveway, or through the neighborhood with a light pack. Don’t overthink it. Just move. Make those 10 minutes your priority then build from there. 

Tie it to something you’re already doing. Morning coffee? Take it on a ruck. Need to take the trash out? Throw on a pack. Running errands? Make your daily carry work for you—a weighted work bag, grocery hauls, even carrying a heavy item instead of putting it in a cart.

The key? Keep it simple and stay consistent. The little things add up. What starts as “just a few minutes” turns into a habit. And before you know it, that small effort? It’s fueling something bigger.

2. Micro-Rucking: The Art of Sneaking in Steps

Not every ruck needs to be a full-on, pack-heavy, sweat-dripping trek. If time is tight, micro-rucking is your best friend. Think of it like sneaking in movement throughout your day, stacking small wins instead of waiting for the “perfect” workout window. Because let’s be real—if you’re waiting for a free hour to magically appear, it won’t.

The 10-Minute Rule changed everything for me. I used to think if I didn’t have at least 30 minutes, it wasn’t worth it. But here’s the truth—short rucks add up. Ten minutes with a ruck is still ten minutes of extra work your body wouldn’t have done otherwise. And those small efforts? They compound over time.

Running errands? Bring your ruck. Walking into the grocery store, hitting the post office, dropping something off at a friend’s house—these are all opportunities for movement. If I know I’ll be out and about, I throw on my Ruck and let my errands double as a workout. The best part? No extra time needed.

Then there’s work. The easiest way to sneak in steps is by swapping out dead time. Instead of scrolling my phone during lunch, I throw on my ruck and do a lap around the parking lot. Even five minutes makes a difference. And if I’m stuck in meetings all day? I carry my weighted pack between office stops. I even wear it on my walking 1-on-1 meetings with my boss.

Micro-rucking isn’t about making extra time—it’s about using the time you already have. Whether it’s a quick lap with the dogs, carrying weight while running errands, or walking between meetings, every step counts. And once you start looking for ways to add movement, you’ll realize just how much wasted time you actually have.

Building Rucking Into Your Commute & Daily Routine

Here’s a few more micro-ruck examples to help brush off those excuses and help you focus on finding opportunities instead.

Take the commute, for example. If you drive, park farther away—turn that walk into a ruck. If you take public transit, carry a weighted pack instead of a regular bag. I know people who ruck between bus stops or train stations, squeezing in extra steps before they even clock in for the day. And if you travel for work? A weighted carry-on or backpack can easily pull double duty—no one at the airport has to know your bag is actually part of your training.

Then there’s habit stacking—pairing rucking with something you’re already doing. Got a dog, it’s now a dog ruck. Listen to a podcast while you move. Use an evening ruck to decompress from work instead of plopping on the couch and scrolling your phone. The key is making it automatic—something you just do, instead of something you have to think about.

The more you weave rucking into your routine, the less it feels like a “workout” and the more it just becomes part of your lifestyle. No extra time required—just small shifts that add up in a big way.

Weekend Warrior vs. Daily Consistency: Finding Your Balance

Not everyone has the same schedule, and that’s fine. The key isn’t doing it perfectly—it’s doing something consistently. Some people thrive on a big weekend ruck, while others need to spread it out in smaller chunks during the week.

If your weekdays are slammed—long work hours, family responsibilities, or just general chaos—then make the weekends count. Block off time for a long ruck, whether it’s a scenic hike, a heavy-weight challenge, or just an extended walk with a pack. One or two solid weekend rucks can build endurance and strength without stressing about daily mileage.

On the flip side, if your weekends are packed with commitments, focus on weekday consistency instead. Even a short ruck—15 to 20 minutes before work, on a lunch break, or in the evening—keeps the habit alive. Momentum is everything, and staying consistent (even in small ways) prevents that “falling off the wagon” feeling.

There’s no right or wrong way to ruck. Whether you go big on the weekends, chip away daily, or mix both, just keep moving—because something is always better than nothing.

Overcoming Mental Barriers & Staying Consistent

I am human too and there will be days when rucking feels like the absolute last thing you want to do. You’re tired, you’re stressed, maybe it’s cold, maybe your couch is looking extra inviting. But here’s the thing: that’s when you need it the most.

I’ve had days where I convinced myself I was “too exhausted” to ruck, but the second I got moving, my entire mindset shifted. The stress faded, my energy came back, and by the time I was done, I felt so much better than if I had just skipped it. Rucking isn’t another chore on your to-do list—it’s your reset button. I’ll put a link in the show notes of a quick 20 min ruck I did where I documented being a cranky bitch at the start and how my state of mind changed by the end. 

The key is take action before your brain talks you out of it. The more you think about whether you feel like rucking, the more excuses you’ll find. That’s why I make it automatic. No overthinking, no debating. I lace up, grab my ruck, and walk out the door before my brain has a chance to negotiate.

Consistency isn’t just about willpower. It’s about setting yourself up for success. That’s where tracking progress comes in. I keep a simple ruck journal—not for perfection, but for accountability. I jot down the miles, weight carried, and how I felt. Some days I feel unstoppable, other days it’s a grind, but looking back at that log reminds me how far I’ve come.

And on the days when the couch is calling my name? I go back to my why. Everyone has one. Maybe you’re rucking to get stronger, to lose weight, to train for a big hike, or just to prove to yourself that you can stick with something. Whatever it is, keep it front and center. When you remember why you started, it’s easier to keep going.

Finally, one of the best ways to stay consistent is accountability. Tell someone. Share your rucking progress with a friend, in a group, or online. A little bit of external motivation can go a long way when your internal drive is running low. Sometimes, just knowing that someone is expecting an update is enough to get you out the door.

Consistency isn’t about being perfect—it’s about showing up. Even if it’s just a short ruck on a busy day, it all adds up. And before you know it? Rucking becomes part of who you are, not just something you do.

6. Closing Challenge: One Small Change This Week

OK, ruckers, now it’s your turn.

I challenge you—just seven days. Seven days of showing up for yourself, no matter what. It doesn’t have to be long, it doesn’t have to be heavy, it just has to be consistent.

Ruck every day for the next week. Maybe it’s a morning walk with your dog, maybe it’s a few laps on your lunch break, maybe it’s loading up your work bag and making every step count. However you do it, commit to moving with weight for seven straight days and see what happens.

Notice how you feel—physically, mentally, even emotionally. Is your energy better? Are you handling stress differently? Do you feel just a little bit stronger?

Then, I want to hear about it. Shoot me a message, tag me online you can find me @justruckingit, or share your progress with our new community on Substack. Because the hardest part of rucking isn’t the weight—it’s showing up.

And once you prove to yourself that you can, it’s a whole lot harder to go back to making excuses.

So, what do you say? Seven days. You in?

And remember—life is rucking wonderful. Now go load up, lace up, and get after it!