VMAX Running

Your race is this weekend. The training is done, and now it's all about protecting the investment you've made and showing up ready to execute.

In this episode, Coach Brad walks through six things every runner should hear before toeing the line — from how to handle pre-race nerves and the "nothing new on race day" rule, to why the night before the night before the race is the one that really counts for your sleep.

Whether it's your first 5K or your 10th marathon, this episode is designed to be your race weekend companion. Listen on the drive, on the flight, or the night before when you need to settle in and get your head right.

• Why whatever fitness you have right now is the fitness you'll race with — and why that's good news
• How to handle the fact that your training wasn't "perfect" (no one's is)
• When it's smart to DNS — and when nerves are just nerves
• The golden rule of racing and why the expo is a trap
• Why the first mile of a race is where most runners sabotage themselves
• The two-night-before sleep strategy that takes the pressure off race eve
• How to eliminate decisions on race morning so you arrive calm and ready
• Picking a mental mantra that actually works when the wheels start to wobble
• Why something will go wrong on race day — and why that's okay
• The research on smiling during a race (and why it matters even if you ignore the science)

1. Fitness is cumulative. You can't cram for a race. The adaptations that'll carry you to the finish line are already in your body. Trust them.
2. Nothing new on race day. No new shoes, no new gels, no new breakfast, no new pacing strategy. Race day is execution, not experimentation.
3. Prioritize sleep two nights before the race. Nobody sleeps well the night before. The night before that is the one that counts.
4. Eliminate decisions the night before. Lay out your gear, pin your bib, set multiple alarms, and know your logistics cold.
5. Build your mental toolkit in advance. A few rehearsed mantras and the expectation that something will go wrong will serve you far better than hoping for a perfect race.
6. Enjoy it. You earned this. The clock isn't the only way to measure what you did out there.

00:00 - Your Race Weekend Companion

01:45 - Tip #1: Trust Your Training

05:22 - Tip #2: Nothing New on Race Day

08:10 - Tip #3: The Two-Night-Before Sleep Strategy

10:14 - Tip #4: Lock In Your Race Morning Logistics

12:56 - Tip #5: Build Your Mental Game Plan

16:38 - Tip #6: Enjoy It — You Earned This

18:40 - Recap: The Six Tips

19:48 - Final Thoughts & What's Next

• Brick, McElhinney & Metcalfe (2018) - The effects of facial expression and relaxation cues on movement economy, physiological, and perceptual responses during running (Psychology of Sport and Exercise)

• Website & app waiting list: vmax.run
• Instagram: @vmax.running

Thanks for listening! If this episode helped you head into race weekend with a little more confidence, please leave a review and share it with a running friend who's got a race coming up. Go get it out there — and let us know how it went.

You've probably felt the burn at the end of a hard interval and the dead legs at mile 22 of a marathon. Both are painful, but they're completely different kinds of suffering, and they come from different energy systems inside your body.

In this episode, Coach Brad breaks down the three energy systems that power every run you do: the phosphagen system, the glycolytic system, and the oxidative system. Using a simple three-gear transmission analogy, he explains what each system does, what it feels like when it's working (and when it's failing), and which workouts in your training plan target each one. You'll also learn why the old "lactic acid causes the burn" myth is wrong, what's actually happening when you hit the wall in a marathon, and why your easy runs might be the most important runs in your entire training plan.

• Why your body's three energy systems are like a car with three gears
• The phosphagen system and why even marathoners need to train it
• What's actually causing the burning sensation during hard efforts (it's not lactic acid)
• How Dr. George Brooks' research flipped decades of conventional wisdom on lactate
• Why tempo runs are one of the most valuable workouts for distance runners
• The oxidative system and why it's the engine distance runners live and die by
• The cellular adaptations that happen when you build your aerobic base
• How to map every workout in your training plan to a specific energy system
• Why running your easy runs too fast puts you in a training no man's land
• The real reason runners hit the wall (and it's not a lack of mental toughness)

1. All three energy systems run simultaneously. There's no light switch between them. One system is always dominant, but the others are always contributing.
2. Lactate is a fuel, not a waste product. The burn you feel during hard efforts comes from hydrogen ions, not lactate. Lactate actually helps buffer that acidity.
3. Tempo runs widen your lactate-clearing pipeline. Training at or near your lactate threshold improves your body's ability to shuttle and recycle lactate, letting you sustain faster paces for longer.
4. Your aerobic base is built at the cellular level. Consistent easy running increases mitochondrial density, capillary density, stroke volume, and fat-burning efficiency. These changes take months to build, which is why patience with base training pays off.
5. Every workout should have a clear purpose. Easy runs build your aerobic engine, tempo runs train lactate clearance, intervals challenge your glycolytic system, and sprints sharpen neuromuscular coordination. When you understand the why, training becomes purposeful instead of random.

00:00 - The 5K Kick vs. the Marathon Fade

02:34 - What Is ATP and Why Your Body Has Three Ways to Make It

04:51 - The Three-Gear Transmission Analogy

05:48 - Engine #1: The Phosphagen System (Your Rocket Booster)

08:51 - Engine #2: The Glycolytic System and the Burn

10:12 - Why Everything You've Heard About Lactic Acid Is Wrong

13:59 - Engine #3: The Oxidative System (Your Endurance Engine)

16:38 - What Aerobic Training Does at the Cellular Level

18:28 - Mapping Your Workouts to Each Energy System

21:35 - Why Runners Hit the Wall (And How to Prevent It)

24:53 - Wrap-Up and the VMAX App

• Brooks, G.A. (2018) – "The Science and Translation of Lactate Shuttle Theory" – Key research establishing lactate as a fuel source, not a waste product
• Rapoport, B.I. (2010) – "Metabolic Factors Limiting Performance in Marathon Runners" – Research on glycogen depletion and hitting the wall
• Dr. Otto Meyerhof – 1920s research on frog leg muscle stimulation and the original (now-corrected) lactate/fatigue hypothesis

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

Thanks for listening! If you enjoyed this episode, please leave a review and share it with a running buddy who could use a better understanding of why every run in their plan matters.

If you've ever shown up to a race and had the weather throw your entire plan out the window, this episode is for you.

Coach Brad breaks down what's actually happening inside your body when you run in the heat, cold, wind, rain, and at altitude, and explains how to adjust your training and racing when conditions aren't ideal. From the physiology of heat and your body's cooling system, to the Central Governor Model, dew point, cold weather layering strategies, and knowing when conditions cross the line from uncomfortable to dangerous, this episode will change the way you think about weather and running.

Whether you're preparing for a hot race, trying to survive winter training, or just want to stop dreading bad weather days, you'll walk away with practical strategies you can use on your very next run.

• Why weather is a training variable you should be planning for, not just reacting to
• What happens to your blood flow, ATP production, and cooling system when you run in the heat
• The Central Governor Model and why your brain slows you down before you're in danger
• How to use dew point as a better indicator of running conditions than temperature alone
• How to calculate your personal sweat rate and build an individualized hydration plan
• Heat acclimatization: the timeline, the process, and the remarkable adaptations your body makes
• The three stages of heat illness every runner needs to recognize
• Cold weather layering strategy and the "slightly cold at the start" rule
• Hypothermia stages and prevention
• Wind and rain strategies, including drafting, route planning, and blister prevention
• Racing at altitude: acclimatization, hydration, and setting realistic goals
• A practical framework for adjusting your race pace when conditions aren't ideal

1. In the heat, your body diverts blood from your muscles to your skin for cooling. This means less oxygen to your legs and reduced ATP production, which is why the same pace feels dramatically harder on hot days.
2. Dew point is a more reliable indicator than temperature alone. Below 55°F is PR weather. Above 75°F, consider skipping the outdoor run entirely.
3. Slow down and trust it. On hot days, if your easy run pace is 30–40 seconds slower than usual but it feels like conversational effort, that's the correct adjustment.
4. Heat acclimatization takes 2–4 weeks, but the results are dramatic. After about 10 days, your sweating capacity can nearly double.
5. In the cold, the "slightly cold at the start" rule is your best friend. If you feel comfortable standing still before your run, you're overdressed.
6. Train in bad weather on purpose. If you only train in sunshine, you'll be caught off guard when race day delivers wind, rain, or heat.
7. Adjusting your goal pace for conditions is smart racing, not giving up. Add 10–20 seconds per mile for every 10 degrees above your ideal racing temperature (45–55°F).

(00:00) Introduction: The Unpredictable Weather Challenge (00:48) Understanding Weather's Impact on Running (03:58) Heat: The Most Challenging Condition (15:56) Cold Weather Running: Embrace the Chill (22:19) Wind and Rain: Overcoming the Elements (26:18) Altitude: Racing at High Elevations (28:01) Adjusting Race Day Expectations (30:07) Conclusion: Embrace the Elements

• Hill, A.V., Long, C.N.H., & Lupton, H. (1924) – "Muscular Exercise, Lactic Acid and the Supply and Utilisation of Oxygen." Proceedings of the Royal Society B, 97(681), 84–138. The foundational paper proposing the concept of a "governor" regulating exercise performance.
• Noakes, T.D. (2012) – "Fatigue Is a Brain-Derived Emotion That Regulates the Exercise Behavior to Ensure the Protection of Whole Body Homeostasis." Frontiers in Physiology, 3, 82. Tim Noakes' modern development of the Central Governor Model.
• Tucker, R. (2009) – "The Anticipatory Regulation of Performance: The Physiological Basis for Pacing Strategies and the Development of a Perception-Based Model for Exercise Performance." British Journal of Sports Medicine, 43(6), 392–400. Research on anticipatory regulation and how the brain adjusts pacing in response to heat.
• González-Alonso, J. et al. (1999) – "Influence of Body Temperature on the Development of Fatigue During Prolonged Exercise in the Heat." Journal of Applied Physiology, 86(3), 1032–1039. Key study on how elevated core temperature affects blood flow and muscular performance.
• Sawka, M.N. et al. (2011) – "Integrated Physiological Mechanisms of Exercise Performance, Adaptation, and Maladaptation to Heat Stress." Comprehensive Physiology, 1(4), 1883–1928. Comprehensive review of heat acclimatization timelines and adaptations.
• Marino, F.E. (2002) – "Methods, Advantages, and Limitations of Body Cooling for Exercise Performance." British Journal of Sports Medicine, 36(2), 89–94. Research on precooling strategies and their effect on core temperature and performance.
• Noakes, T.D. (2012) – Waterlogged: The Serious Problem of Overhydration in Endurance Sports. Human Kinetics. Source for the sweat rate data (24–44 fl oz/hr range) collected over two years of study on runners and rowers.

• 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 a better strategy for dealing with weather.

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