Training adaptation isn’t linear—and expecting it to be can cause more problems than it solves.

In this episode, Bryan breaks down how your body actually adapts to training, why early progress often feels fast before slowing down, and how to tell whether you’re improving, overtraining, or just being impatient.

We cover neurologic vs. cellular adaptation, realistic timelines for improvement, and practical signals your body gives you when training is working or when it’s time to pull back.

This episode is for runners, lifters, and anyone training toward a goal who’s tired of guessing whether they’re “doing it right.”

The 10% rule has been a go-to guideline for runners for decades—but it ignores how the body actually adapts to training. In this episode, we explain why mileage alone doesn’t tell the full story and what runners should be paying attention to instead.

If you’ve ever followed a training plan perfectly and still ended up dealing with pain, this conversation is for you.

What You’ll Learn

• Why the 10% rule lacks nuance
• How training stress actually affects the body
• Why intensity matters just as much as mileage
• Common patterns we see in runners who end up injured
• How to think about capacity, tolerance, and smarter progression

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