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. Brad offers detailed explanations and actionable tips for each principle, aiming to help runners stay healthy and achieve their goals.

(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