If you've been running consistently for months or even years but stopped seeing improvement, this episode will explain exactly why that happens and what to do about it.

Coach Brad breaks down the critical distinction between running and training, why so many runners get stuck in the "gray zone" of moderate effort, and how shifting your mindset from logging miles to training with purpose can unlock the progress you've been missing. You'll learn the three fundamental purposes behind every training run, what each type of workout actually does to your body, and how to structure your week for real results.

Whether you're frustrated by a plateau or just starting to take your running more seriously, this episode lays the foundation for smarter, more effective training.

• Why running the same pace every day leads to a plateau
• The "gray zone" trap and why it feels productive but produces minimal adaptation
• The three fundamental purposes of every training run
• How your body responds differently to different types of stress
• The five main workout types and what each one accomplishes
• Why training is a system where all the pieces must work together
• The spectrum between "winging it" and overly rigid periodization
• How to make the shift from running to purposeful training
• Why polarized training drives adaptation better than moderate efforts

1. Every run needs a purpose. Before you head out the door, you should know whether today's run is for recovery, improvement, or maintaining your fitness base.
2. Gray zone running is the enemy of progress. Running at the same moderate effort every day is too hard to recover from and too easy to drive adaptation. You end up stuck.
3. Your body adapts to specific signals. Easy running builds aerobic infrastructure. Threshold work raises your lactate threshold. Speed work improves neuromuscular coordination. If you only send one signal, you only get one adaptation.
4. Training is a system. No single workout is magic. It's the combination of different workout types, properly distributed and sequenced, that produces improvement.
5. Make your easy days easier and your hard days harder. Polarized training means genuine contrast between efforts. That contrast is what drives your body to change.

00:00 - The Runner Who Does Everything Right But Stops Improving

02:21 - The Gray Zone Trap: Why Moderate Effort Produces Minimal Results

04:33 - The Three Purposes of Every Training Run

09:42 - The Building Blocks: Easy Runs, Long Runs, Tempo, Intervals, and Recovery

12:55 - Structure Without Rigidity: Finding the Right Balance

15:01 - Five Ways to Shift From Running to Training

18:25 - The VMAX App: Personalized Training Plans Coming Soon

19:08 - Final Thoughts: Running Is Beautiful, Training Makes You Better

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

Thanks for listening! If you enjoyed this episode, please leave a review and share it with a runner who's been putting in the miles but wondering why they're not getting faster.

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.

If you've been running the same type of long run every week—just going out, logging the miles, and checking the box—you're missing out on some powerful training adaptations.

Coach Brad breaks down why the long run is the single most important workout of the week, what's actually happening inside your body during those extended efforts, and the different strategies you can use to target specific adaptations. From Lydiard's foundation-building approach to Rosa's late-race fade prevention method, you'll learn exactly when and how to use each type of long run.

Whether you're building your base for the first time or training for your fastest marathon yet, this episode will help you get more out of every long run you do.

• Why the long run is the most important workout of the week (no matter what distance you're training for)
• The five critical physiological adaptations that only happen during long runs
• How to execute the standard long run: pace, duration, and common mistakes to avoid
• Arthur Lydiard's philosophy and why you can't rush aerobic development
• Bill Squires' surge strategy for building pace-change ability and fighting boredom
• Gabriele Rosa's fast-finish method for preventing the late-race fade
• Pete Pfitzinger's marathon pace segments for building race-day confidence
• How to decide which long run strategy to use based on your training phase
• Why variety in your long runs leads to better adaptations

1. Time on feet triggers adaptations that nothing else can replicate. Your body needs extended duration to increase capillary density, multiply mitochondria, improve stroke volume, enhance glycogen storage, and build mental toughness.
2. The standard long run should be conversational pace. Think 70-80% of max heart rate, or a 5-6 out of 10 effort. If you're struggling in the final miles, you started too fast.
3. Build gradually and respect recovery. Add no more than 10-15 minutes per week to your long run distance, and always plan an easy day or rest day afterward.
4. Use specialized long runs strategically, not randomly. Save surge runs, fast finishes, and marathon pace segments for race-specific training phases—not during base building.
5. Practice your race-day fueling during long runs. Once you're going beyond 90 minutes, use your long run to dial in your nutrition strategy so there are no surprises on race day.

(00:00) Introduction to the Long Run
(02:01) Why the Long Run is Essential
(02:45) Physiological Benefits of the Long Run
(05:54) Standard Long Run Fundamentals
(11:13) Specialized Long Run Strategies
(18:24) Choosing the Right Long Run Approach
(20:11) Conclusion and VMAX Training App

• Arthur Lydiard - New Zealand coach who revolutionized distance training with his emphasis on sustained aerobic development through long, steady runs on hilly terrain
• Bill Squires - Greater Boston Track Club coach who incorporated surges into long runs to teach pace changes and fight mental fatigue
• Gabriele Rosa - Italian coach of world-class marathoners who popularized the fast-finish long run for preventing late-race fade
• Pete Pfitzinger - Olympic marathoner and coach who uses marathon pace segments within long runs for race-specific preparation

• 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 wants to get more out of their long runs.

If you've ever worried that your cadence is too low, your heel strike is slowing you down, or you need to overhaul your running form to get faster, this episode is for you.

Coach Brad breaks down the science behind the most common running form debates—and explains why most runners are better off focusing on consistency than chasing perfect mechanics. You'll learn where the "180 cadence rule" actually came from (and why it doesn't apply to your easy runs), what the research really says about heel striking vs. midfoot striking, and the one form cue that matters far more than foot strike type.

Whether you're a newer runner overwhelmed by conflicting advice or an experienced runner wondering if a form change could help, this episode will give you clarity on what's worth your attention and what you can safely ignore.

• Why overthinking your form can actually make it worse
• The origin of the "180 cadence" rule and why it's been misapplied
• The only two variables that determine how fast you run
• Heel strike vs. midfoot strike: what the research actually shows
• The surprising study on barefoot runners in Kenya that challenged popular assumptions
• Why overstriding matters more than foot strike type
• The simple "run tall" cue and how it naturally improves your mechanics
• When form changes actually make sense (and when they don't)
• How hills and strides can improve your form without overthinking

1. Stop chasing 180 cadence. That number came from elite runners racing at high speeds. Your cadence naturally varies with pace—and that's exactly how it should be.
2. Your foot strike is probably fine. Unless you're dealing with recurring injuries related to your gait, there's no need to force a change from heel striking to midfoot striking.
3. Focus on where your foot lands, not which part hits first. Landing under your body with good posture matters far more than heel vs. midfoot.
4. Let your form improve naturally. Research shows that experienced runners move toward more efficient patterns simply through accumulated miles.
5. Save conscious form work for drills and strides. Don't try to think your way to better form during your regular runs.

00:00 - The Run Club Questions That Inspired This Episode

00:50 - Why Your Body Is Smarter Than the Internet

01:55 - When Running Data Does More Harm Than Good

05:47 - The 180 Cadence Myth: Where It Came From and Why It Doesn't Apply to You

10:17 - Heel Strike vs. Midfoot Strike: What the Research Actually Shows

15:19 - The One Thing That Matters More Than Foot Strike Type

22:08 - Five Practical Takeaways You Can Use Today

• De Ruiter et al. (2014) - Stride frequency in relation to oxygen consumption in experienced and novice runners
• Hasegawa et al. (2007) - Foot strike patterns of runners at the 15-km point during an elite-level half marathon
• Hatala et al. (2013) - Variation in foot strike patterns during running among habitually barefoot populations (the Daasanach study)

• 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 might be overthinking their form.

In this episode, Coach Brad explores the critical issue of running injuries, exploring why they happen and how to prevent them. Highlighting the high injury rates among runners, Brad argues that smart training choices can substantially reduce injury risks. He outlines seven principles for injury prevention: increasing mileage intelligently, ensuring easy days are truly easy, incorporating strength training, distinguishing between soreness and pain, prioritizing recovery, focusing on consistency over intensity, and paying attention to running form without overanalyzing it.

Acute-to-Chronic Workload Ratio (ACWR) Calculator: https://vmax.run/ratio

(00:00) Intro: The Shocking Reality of Running Injuries

(03:00) Why Runners Get Injured: The Three Main Causes

(05:01) Principles of Injury Prevention: An Overview

(05:10) Principle 1: Increase Your Weekly Mileage Intelligently

(09:42) Principle 2: Make Easy Days Actually Easy

(11:39) Principle 3: Strength Train Like It's Part of Your Training

(15:07) Principle 4: Listen to Pain, Not Just Soreness

(18:17) Principle 5: Prioritize Recovery as Much as Training

(21:36) Principle 6: Build Consistency Over Intensity

(23:06) Principle 7: Don't Ignore Your Running Form, But Don't Overthink It

(28:34) Recap and Final Thoughts

In this episode, Coach Brad addresses the common challenge of losing motivation mid-way through a training cycle. He emphasizes that it's completely normal for enthusiasm to wane as training progresses and presents five strategies to help maintain momentum: shrinking the timeline by focusing on daily runs, connecting with your deeper 'why,' making the training process easier, changing the stimulus to prevent boredom, and celebrating small wins. Brad also distinguishes between productive and destructive struggle and provides red flags for when it might be smarter to rest rather than push through. Listen in and equip yourself with the tools to stay committed to your running goals, even when the going gets tough.

(00:00) The Morning Struggle: Overcoming the Snooze Button

(01:24) Understanding the Training Valley

(03:43) Why Motivation Fades and How to Handle It

(05:48) Productive vs. Destructive Struggle

(07:14) Five Strategies to Push Through Tough Training

(21:29) When to Push Through and When to Pull Back

(24:07) Final Thoughts and Encouragement

In this episode of the VMAX Running Podcast, Coach Brad breaks down the surprising reason many runners plateau: running too hard on easy days. Brad introduces the 80/20 rule, a training principle used by elite runners, where 80% of running is done at an easy pace and only 20% involves high intensity. He explains the physiological benefits of easy running, such as building aerobic capacity, increasing mitochondrial density, and improving running economy, while reducing injury risk. Brad also discusses common pitfalls like the 'Strava effect' and ego-driven training, and provides practical advice on implementing the 80/20 rule for better long-term performance.

(00:00) Introduction: The Surprising Reason You're Not Getting Faster

(02:06) Understanding the 80/20 Rule in Running

(03:38) Why Runners Train Too Hard

(07:55) The Benefits of Easy Running

(12:39) Applying the 80/20 Rule to Your Training

(17:17) What to Expect When You Start 80/20 Training

(19:18) Conclusion: Trust the Process and See Results

Welcome to the VMAX Running Podcast, where the goal is to help you become a better runner than the one you were yesterday. Join Coach Brad as he takes you deep into the world of running performance, breaking down science-based training principles and pulling back the curtain on what actually moves the needle.

Listen and subscribe to VMAX Running on Spotify, Apple Podcasts, or wherever you get your podcasts.