The 80/20 Rule in Running: Why Most Runners Train Too Hard
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The 80/20 Rule in Running: Why Most Runners Train Too Hard
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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