Rucking/Running Recovery | Stretching and Foot Care

[@GrandeSausege]

I just did a 12 Mile yesterday, feeling rough and woke up this morning with thoughts on searching a video like this. Don't have to now! Great time on your own footmarch you conducted.

[@GrittySoldier]

Good timing then lol

[@robertopacas1594]

Lol I just started SFPC and we did our first 4 miler. Nothing compared to 24 miles but still at a faster pace. I have nothing but thanks because I followed your ruck packing and actual rucking instructions. I made it with time to spare and nothing to worry about. Again your vid’s were a major help so thanks a million!

[@GrittySoldier]

💪

[@Fatties09]

Thank you! Am recovering today. Did a 17 mile timed ruck in 3 hrs, 30 min at a 12.5 min/ mile pace. Definitely appreciate this vid as I was in crazy pain last night. Edit: I was using a 43lb rucksack and the lowa innox mids boots.

[@jjc6101]

Damn bro

[@anumoli]

ITS HERE! Couldn't come at a better time...I just did a 11.9 mile yesterday on Kennesaw Mountain, and boy was it rough. Lots of cramps in the last mile but was able to subdue them with a smaller stride. The NFS's finally broke in during the ruck though and they are freakin' amazing now! Thanks for all the previous rucking advice Gritty!

[@GrittySoldier]

Hell yeah man! 💪

[@jeremyamis7454]

You have given me more information than the motivation guys like jocko and goggins in ever video. I run 15- 20 Mi a week. Keep doing you man. Thanks.

[@GrittySoldier]

💪 🙏

[@benh8801]

Gritty solider, you are an absolute unit.

[@GrittySoldier]

😂 thanks man

[@GGHarvey]

We need a video on how you keep your hair so suave during and after such long runs and rucks.

[@GrittySoldier]

😂 😎

[@huskyalum87]

Definitely tight in the hip flexors but these stretches helped me out big time, will try the sumo haha also the body glide suggestion was a God send! Better than trying to make Vaseline work.....

[@carmezy2949]

Your programs are awesome, been doing one after the other. Resting heart rate now in the 40s. My smart watch thinks I’m asleep when I sit still 😆

[@GrittySoldier]

🤘

[@omarbarhooti2100]

Exactly the stretches I do after any type of workout involving lower body especially on longer runs/rucks! another goldmine piece of advice I was given by someone else years ago is to lacrosse ball the bottom of your feet (I use something slightly firmer but not hard as a rock) and I deep tissue roll under my foot from the toes to the heels and trust me you’ll feel some sensitive spots after hard runs/rucks, made a world of a difference for me and I do it daily 2-3x even if just doing lots of walking on active rest days! Thanks for the consistent quality of vids Dan, very few channels out there that cut to the point and have ZERO BS! 🤙🏻🤙🏻

[@perochialjoe]

Did my first ruck ever last week and definitely had to learn some lessons the hard way. I can already tell the good sock and boot combination is huge. Will be marathoning through your rucking videos before my next one! Great videos thanks a lot

[@GrittySoldier]

It’s ok to learn the hard way as long as it only takes once to learn lol

[@havefunandbikestuff]

Just did these stretches as best as I could. Worked wonders with the hamstring and calf tightness. Thanks GS! I will do the epsom when I get home from work.

[@doctor2236]

Oh I remember going to sleep right after a long run... When I woke up, my legs were so tight and sore so I agree with the importance of stretching after long runs or rucks, if you dont want to turn into a tree that is. Also you are getting close to 30k subscribers!!!

[@GrittySoldier]

I know man can you believe it? It’s making me shoot for that KZbin plaque 😉 💪

[@hman7787]

Yesterday: 9.06 miles @ a 15:39 min. per mile pace w/35lbs ruck

[@GrittySoldier]

👍 nice!

[@geraintjones6401]

Been looking forward to this one. Some new stretches to try once I shake the COVID off and can get out again. Cheers Gritty.

[@gustavoassis1698]

Sir, thank you for always sharing these awesome tips. Just finished my first 5 mile run. Keep it up

[@GrittySoldier]

You too!💪 🏃

[@richj2933]

Thanks for the complete ruck marching series. Not a lot of videos giving in depth instructions and suggestions after a ruck like you did. 👍

[@GrittySoldier]

💪

[@heathennomad2539]

I have to use a roller on my shins after every ruck/run for about 5 mins. I also use a golfball on the arch of my feet or I use my roller that I use on the arch of my foot. I definitely do a lot of hamstring stretches, calf stretches, and quad stretches. Back at Campbell during the Pre-Ranger/Pre-Ranger we did a 12 miler and I had only half a mile left and cramped up in my calf, but I just pushed through it and made to the finish line, sat off to the side drank a lot of water, luckily our Brigade Ranger Team had breakfast there for us. I would've finished in 2 hours, but i ended up finishing in 2hrs and 20mins. Thank you for upload bro. Very helpful info.

[@loganrowell5948]

You’re super inspirational. Very motivational. I love all your content!

[@GrittySoldier]

🤘 🙏

[@Mecha04]

after a long workout my wife also makes me take off my boots in the garage 😀

[@GrittySoldier]

Mine too 😂

[@bsxpert1]

Your feet are beautiful! At 9:58 I was swooning over them! Thank you!

[@mordecai7820]

bro what the fuck

[@jasonbourne1119]

Thank you for the content! I finally got my reservation for Ranger next month!

[@GrittySoldier]

Yes! Crush it!

[@GreenLabLawncare]

I never get blisters in my Garmonts. Best boot money can buy.

[@MTMith]

Great tips brother. I've been feeling it a lot in my hip flexors and hammies. Stretching afterward absolutely makes a huge difference in recovery time. Neglected the cool down one time and it took a whole week for the soreness to go away. Looking forward to my ruck tomorrow! 💪

[@GrittySoldier]

It’s amazing how much of a difference some basic stretching can make

[@wsucougarx]

As always, outstanding informative video.

[@mattd603]

Thank you for sharing your knowledge.

[@elbowdestruction9691]

Just did a ruck before work! Perfect timing on the video sir!

[@GrittySoldier]

Nice!

[@elbowdestruction9691]

@@GrittySoldier Your videos are amazing sir, thanks for all the good tips and tricks… I’m 21 years old and I decided that I wanted to go SF. Rucking changed my life. 6 months ago I was 210 pounds and 5’7”. Now I’m 180. Your videos are literally changing peoples lives man and I just wanna say thank you.

[@sea-jae6237]

Loved the video! Lots of good info thanks for this!

[@mattdiglio4524]

Great tips and adding them to my routine. Your videos cover it all...cause I also copy your active stretching routine. Thanks

[@GrittySoldier]

Good! 💪 No you have no excuses to get better! 😉

[@benjaminhurlburt3085]

A lot of good information man! Your feet aren’t that ugly man. Mine are way uglier! You would probably win every other contest against me but I would definitely win the ugly feet contest hands down! 😆

[@GrittySoldier]

😂

[@DarinTheobald]

Nice timing Sir! I just got back from a 5.30 mile ruck. 2h11m. Not bad for an old Air Force security Vet. First long ruck I’ve done in 4 years. You inspired me to get back in shape. Just went through the stretches and it felt good. I needed that. Thanks! I picked a nice 32degree day with gusty winds to go out. At least the sun was out and wind at my back when I turned around at the halfway point.

[@GrittySoldier]

Great to hear! Definitely don’t neglect the stretching!!!

[@rileywarrior]

Finished my 26.2 in a little over 7 hrs... Had some Terrible hip pain at 15 miles and 3 hours in so it slowed me way down

[@jordant1346]

I like how confident you are on your beautiful feet :). Most ppl are shy showing their feet. Your feet are adorable :P

[@edgarpizana9400]

I needed this thank you

[@germanstudent06]

Beast mode activated!

[@fluffyrider9467]

Try toe spreaders while stretching for bunions. Then switch to wider shoes/boots. Fixed mine.

[@bigbobby401]

Good info to know. I'll have to make sure I do this after my 50miler April 1st. Can only imagine how ill feel haha.

[@GrittySoldier]

Let’s gooo!!!

[@IronSharpensIron127]

Good stuff brother!

[@robertporter8321]

Great video

[@NahImPro]

Good stuff here

[@Rangetechus]

Just a heads up as your videos are set so others can clip sections and use sections on their channels. Great content by the way!

[@GrittySoldier]

Hmmm. I’ll look into that thanks!

[@chltmdwp]

If your hills are lifting up inside the boots, then you need to tighten up. Thats how you get blisters on your hills

[@MBwelding]

I’m sure you’ve already shared this some places but I just couldn’t find the post digging around the comments but what is that gym set up you have I really like it seems compact and complete and thanks for the cool down tips I loved the ruck marches and hard gym days but hated the crippling pulled muscles you had for days afterwards especially with the core muscles but I believed in no pain no gain now we’ve evolved you can get a solid workout in and not pay for it drastically with some good fundamentals practiced thanks again

[@leagueaccount6254]

I also like laying on back with my legs vertical against a wall,

[@GrittySoldier]

I do that too sometimes, very effective.

[@robertporter8321]

Think people forget how important foot care is. Our feet get constant abuse as do our legs. with out proper care and maintenance the rest of the body will follow.

[@jondoe170]

Omg thank you for the help 👍🍻🤣

[@hilariomolinaii355]

Also, can you do a video about (in your opinion) the most effective circuit drills for strength and cardio?

[@GrittySoldier]

Absolutely. Added to the list! 👍

[@hilariomolinaii355]

@@GrittySoldier Thanks boss, looking forward to getting smoked

[@ProMidgetPunter]

I need a walk through on how to conduct the trot properly.

[@GrittySoldier]

I’ll dig deeper into that

[@hailoverland]

Great video! When you were on your ruck, what app did you use for time and mileage? Also I tried those Lenny and Larry cookies. Pretty good. Walgreens had them on sale two for 3$

[@GrittySoldier]

Strava app 👍 and dang that’s a good price!

[@curtismccorkel6985]

Nice

[@shabanbello8531]

For the algorithm ✅✅✅

[@GrittySoldier]

My man

[@danielmachado45]

Just did a 6 mile ruck followed by a 6 mile run with stations yesterday for the 25th id 1-21 Gimlet challenge and you couldn’t have dropped this video at a better time. My calves are hurting, they cramped up so bad after a litter carry up and this gulch that I swear I felt them in my hamstrings. The rest of the run was me peg legging it, luckily I was already almost there when it happened. I’ve been hydrating with Bcaas and water, eating protein rich food and stretching. Any tips for the calves let me know! Someone told me to start taking potassium capsules to prevent this, I started hydrating three days before the event but my team was pushing hard for first place, my body couldn’t handle it near the end.

[@hilariomolinaii355]

That is great suggestions, any for the back?

[@GrittySoldier]

Ahhh I’ll have to do an upper body routine vid! 👍

[@masterofthenothing]

Thanks so much for sharing! I'd also like to ask - could you please share some training/programming advice for rucking longer distances like your 50 miler? I'm participating in something similar in honor of cancer awareness. I have 2 months to do it, and the last time i rucked long distance was 27 miles, with 38 lbs dry and a 20# IOTV, in 8 hrs 30 mins Thanks Gritty Soldier!

[@ThisGuy--]

The feet video everyone wanted😂

[@GrittySoldier]

I know right 🤦‍♂️

[@ghosttankcommander5397]

Shit, I hope they let you guys listen to music on this 12 mile Ruck?

[@GrittySoldier]

Sometimes. 😂

[@lyfeizgrate]

Do you use the same socks/insoles for running?

[@GrittySoldier]

No those are specific to rucking for me. 👍

[@lyfeizgrate]

@@GrittySoldierany recommendations for running gear? Thanks!

[@Darkpool79]

When is it ideal to do recovery runs and how often should they be done?

[@TAVAAR7]

Aaaaannnnnd you just made the day of some weirdos foot fetish 🤣 Good info though, meant to watch this before a ruck I did today to see what else I could try out if it wasn't already bpart of what I do, but schedules got messed with last minute and I had to adapt on the fly.

[@GrittySoldier]

😂

[@Asathor456]

Do you have tipps for dealing with soreness in general? Not talking about aftercare after completing something like a marathon or such things. Just regular soreness in training. Would you rather work into it with your scheduled training or go a little bit easier for as long as the soreness takes? I think completely skipping scheduled training until the soreness is over, would be the wrong way (especially for me, for I suffer from soreness after certain training sessions for uo to 3, sometimes 4 days, for I'm not so used to training on a regular base)

[@allanoutdoors5645]

Hey gritty did the pack get claimed because I'm still here hoping to win hahaha

[@GrittySoldier]

He literally just hit me up less than an hour ago, BARELY made it 😂 Don’t worry though man, more giveaways to come!!!

[@allanoutdoors5645]

Oh so close haha I'm actually glad he got to u I would hate for him to have missed out ...look forward to more vids in the future give aways are just the icing on top

[@msdaus14]

Ba Ta Ahn 😊

[@araexus4317]

Is there a specific model of Garmonts you use or will most of their boots do?

[@GrittySoldier]

I use the NFS model

[@dilloncoop2500]

You probably dont have any issues with achilles tendinitis after doing thi sc for so long, but recently I've been doing short rucks was with fairly lightweight once a week. 33 pounds for 4-5 miles once a week not for pace just for miles. Yesterday after finishing I ran them under cold shower for 10 minutes and ice packed. Nothing wrong with my feet, this morning still have a bump on the tendon above the heel. What do you think? Is it too many miles, too heavy? Or wrong orthotics?

[@GrittySoldier]

Actually man you got me on that one. It might be some sort of issue with robbing inside the boot? Has it gone away?

[@dilloncoop2500]

@@GrittySoldier no rubbing of any kind in the boots, had good socks and they're well worn in. I wasnt going fast so it was just stinging during and when I took them off. This morning slight sting but not stiff and painful like I've had before. Lump is still there, but not painful in itself. The skin on it is not raw so Its not from the boot I'm 90% sure. Been having issues with tendinitis for a while tried scaling back my training for a long time, used to run 20 30 mile weeks, tucked more, but now this keeps me from getting my miles up or pushing it to where i can actually train for speed. I've been in a loop of low pace runs and trucks for almost 2 3 months. I've been trying physiotherapy for a few weeks and it's better to a slight degree but like i said i still cant push it. Im just wondering if this is normal? Used to run everyday without this issue, then I got injured about a year ago took a bunch of time off and now I can barely break 10 miles a week if even.

[@hybridpov851]

Why 1 pair of good socks gotta be $20 😭 gotta make the investment tho.

[@GrittySoldier]

They’ll last a while for you bro

[@summerspinecenter]

What app are you using to track your distance ?

[@GrittySoldier]

Strava 👍

[@summerspinecenter]

@@GrittySoldier thank you!

[@itslife9855]

Damn, nothing in here for bruised feet

[@Jmo1977]

Those soles 🔥

[@junkymunky2741]

First!

[@GrittySoldier]

🤘

[@StellaM22]

Thanks for the video - You need to get yourself into some barefoot shoes with a wider toe box… imo