If you set some running goals on January 1st and they're already starting to slip, this episode is for you. And if you're listening months from now and still waiting for the "right time" to start, it's for you too.

Coach Brad shares why January 1st is way less important than most people think, why focusing on outcomes might be setting you up for frustration, and how a simple shift in the way you think about yourself can make all the difference. You'll also hear his personal story of going from dreading the gym class mile to winning races and running a sub-five-minute mile, and what actually made that transformation possible.

Whether you're trying to build a consistent running habit, training for your first race, or chasing a new PR, this episode will give you a practical framework for making your goals stick.

• Why January 1st is completely arbitrary (and why that's actually freeing)
• The difference between outcome goals and action goals
• How to adopt the identity of a runner before you feel like one
• The "falling asleep" analogy that explains how transformation actually works
• Why the first 21 days are the hardest and what to do about it
• Five concrete steps you can take starting today
• What to do when you inevitably miss a day
• How this framework applies to any goal, not just running

1. Start today, not Monday. There's nothing magical about January 1st or any other date. The only day you can take action is today.
2. Focus on actions, not outcomes. You can't directly control your finish time, but you can control whether you show up for your training. Those actions compound over time.
3. Adopt the identity first. Stop saying "I'm trying to become a runner" and start saying "I am a runner." When running is part of who you are, showing up stops being a negotiation.
4. Give yourself 21 days. The beginning is supposed to be hard. Push through the grind phase and the habit will start to feel automatic.
5. When you miss a day, start again immediately. One missed day doesn't break anything. The day after you miss is the most important day to show up.

00:00 - The Dreaded Gym Class Mile

00:53 - From Non-Runner to Podium Finisher

01:58 - Why January 1st Is Completely Arbitrary

05:43 - The Problem with Outcome Goals

08:42 - The Identity Shift: Becoming a Runner

13:19 - The 21-Day Habit Bridge

16:03 - Five Concrete Steps to Make It Stick

19:04 - Final Thoughts and Encouragement

• Website: vmax.run
• Instagram: @vmax.running

Thanks for listening! If you enjoyed this episode, please leave a review and share it with a fellow runner who could use some encouragement to get started.