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VMAX Running

VMAX Running

Written by: Coach Brad
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 The VMAX Running Podcast aims to help you become a better runner than the one you were yesterday. Hosted by Coach Brad, certified running coach and founder of VMAX, the show delivers in-depth, science-based running tips and motivation to help you train smarter and race faster.2025 Hygiene & Healthy Living Running & Jogging
Episodes
  • Your Body's Three Engines (And How to Train All of Them)

    Your Body's Three Engines (And How to Train All of Them)
    Feb 27 2026

    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.

    In This Episode
    • 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)
    Key Takeaways
    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.
    Timestamps

    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

    References
    • 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
    Connect With VMAX
    • 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.
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    28 mins
  • Running in the Heat, Cold, Wind, and Rain: How to Train Through Any Weather

    Running in the Heat, Cold, Wind, and Rain: How to Train Through Any Weather
    Feb 13 2026
    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. In This Episode Why weather is a training variable you should be planning for, not just reacting toWhat happens to your blood flow, ATP production, and cooling system when you run in the heatThe Central Governor Model and why your brain slows you down before you're in dangerHow to use dew point as a better indicator of running conditions than temperature aloneHow to calculate your personal sweat rate and build an individualized hydration planHeat acclimatization: the timeline, the process, and the remarkable adaptations your body makesThe three stages of heat illness every runner needs to recognizeCold weather layering strategy and the "slightly cold at the start" ruleHypothermia stages and preventionWind and rain strategies, including drafting, route planning, and blister preventionRacing at altitude: acclimatization, hydration, and setting realistic goalsA practical framework for adjusting your race pace when conditions aren't ideal Key Takeaways 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.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.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.Heat acclimatization takes 2–4 weeks, but the results are dramatic. After about 10 days, your sweating capacity can nearly double.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.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.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). Timestamps (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 Research & Further Reading 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 ...
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    33 mins
  • The Difference Between Running And Training

    The Difference Between Running And Training
    Jan 30 2026

    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.

    In This Episode
    • 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
    Key Takeaways
    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.
    Timestamps

    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

    Connect With VMAX
    • 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.
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    20 mins
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