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.