About Run360

I used to love watching athletes struggle on their way to the finish line. The sheer willpower over their bodies to keep going - breathe taking. Remember back in 1982 when Julie Moss crawled on the ground at the end of the Ironman? These images are responsible for getting me out the door and on my own athletic journey, but they won't keep me going. Because athletic longevity requires taking advantage of new information, not the old school, "what doesn't kill you makes you stronger" and "no-pain, no-gain" type of culture that we grew up with.

I was so excited about running that I opened a running specialty store back in 1991. For 20 years I helped people with what shoes to wear, how to train, what foods to eat. It was an experiment of sorts. I'd take what the companies marketed to me, share it with my customers, and then sit back and watch the REAL data roll in. And that my friend is why I'm no longer in the business. Sure there are many great products out there, but the products should be an add-on, not a crutch. And that's exactly what most of them turned out to be,

That's why I post these basic concepts as well as cutting edge info. To focus on healthy RUNNING well into old age, without wearing your body out. Nothing drives me crazier than to watch some guy running down the road with a knee brace on, all the while, his toed out foot plant is very hard and forcefully. The whole chain leading up to the knee is very unstable, and the upper body compensation is painful to watch.

My advice for someone like that: STOP RUNNING. Yep, don't take another soft tissue damaging step until you STRENGTHEN WHAT IS WEAK, LEARN PROPER MOVEMENTS, and get the right kinds of flexibility back by using dynamic movements, not stagnant out-dated stretching.

Anyone can change back the hands of time and run strong and free felling like we did as kids. That is why I do this.

If you have any questions you would like answered, throw them at me. I’d love to dig up the answer. There is so much we can learn from each other.

Run Strong,
David Pajer



SPINNING is a great way to keep a rhythmic flow of forward momentum while hampering any wasted side movements. It's also very good on your body and joints, which lead to running longevity. Did you know your arm movements control your legs? The next time you go out running try varying the speed of your arm/hand swing. You will notice that your legs follow the same cadence. Read more


MOMENTUM Every runner kicks his heels high behind him when running fast. This moves the weight of the leg closer to the hip, increasing the speed of leg recovery. Most runners contract the hamstring muscles to raise the heel, using energy and fatiguing an important producer of propulsion.
Efficient runners time their movements such that the heel and lower leg swing up using momentum instead of expending energy. Read more


RUNNING ECONOMY In running we tend to think of biomechanics by the way our feet strike the ground. But the linkage of our entire body make up this complex system. And most people think that we should not change how we naturally run, it's most effective the way it is. But as we know from other sports, skills can be adapted that make us more efficient. Take a baseball pitcher for instance. Sure they may have been good at throwing a baseball from the get-go. But learning the right skills will take them from good to excellent. As runners, keeping our bodies healthy depends on doing it the right way. Read more


OXYGEN CONSUMPTION Jack Daniels, Ph.D., renowned coach and exercise physiologist, developed the VDOT chart. VDOT is the amount of oxygen you consume during a minute of running. VDOT is shorthand for "V-dot-O2 max. You can use this VDOT number to determine your optimal paces to race and train at. Read more


PERIODIZATION is the systematic planning of athletic or physical training. The aim is to reach the best possible performance in the most important competition of the year. It involves progressive cycling of various aspects of a training program during a specific period. Conditioning programs can use periodization to break up the training program into the offseason, preseason, inseason, and the postseason. Periodization divides the year round condition program into phases of training which focus on different goals. Read more


RECOVERY can be passive or proactive. It includes sleep, rest, eating right, hydration, basically anything that allows your body to repair and rebuild fast.




You may have noticed that most great coaches (those that can effectively guide athletes past what holds them back, and onto personal best) were not super star athletes themselves. They don't have the highest VO2MAX, nor have they set any world records. No, they're the ones with the curiosity to figure out HOW, and WHY.

How much mileage does this runner need to excel without breaking down? How many times a week should they run? How will this change, or that change, move them in the right direction? And so on, and so on.

But even more important is WHY. Why this workout, why that pace, why this stretch, or that food...

When I was 10 years old my mom bought me my very own "Tell Me Why" book. I guess it was her attempt to end the non-stop daily questions of why. I didn't ask just to carry on conversation. I asked because I needed to know. Deep down inside I couldn't let it go, I couldn't say to myself "oh-well, it's not important". I needed to ask until there were no questions left. To the point I truly understood why.

This is how running became my career. What started as a simple question in my head eventually lead to owning a running specialty store, coaching hundreds of runners, and learning to run every distance from 200 meters on track to ultra-marathons and Ironman triathlons.

If you are truly passionate about running and would like to learn about your HOW and WHY, then take a moment to sit down with me and discover what options you have in front of you. The consultation is free, you don't have to use my coaching services, but please use RUN360.org to set you in the right direction. David

Many runners are unaware or discount the process to "just running". But that's far from true.

Let's take a look at cycling
You need to be fitted to the correct size bike, know your spin cadence, know how to effectively use dozens of gears, know how to sprint out of the saddle, know how to climb hills correctly, know how to decent hills safely at fast speeds, know how to gain an aerodynamic advantage,... the list is very long. "Just riding" a bike is fun but will never lead to becoming a great rider.

And swimmers?
If you've ever tried to take your backyard pool skills to an open water starting line, you would know you need a lot more work to be able to swim well and exit the water in the front of the pack. Even if you spend months swimming laps at your local pool, without specific knowledge, you would just be engraining prior bad technique (bad habits). Your overall fitness may improve, but your swimming economy would not.

Same with running
Training with bad technique will keep you from ever reaching your running potential. You need to know how to improve your running economy, how much time you need to recover from different types of workouts, what's the purpose of the workout before stepping out the door, what pace will give you the desired results you're looking for,... and this list is long as well.

Showing up at a starting line without specific learned skill will be the difference between "holding on" and being able to hold your pace efficiently. You don't just show-up. You need to develop good running economy, along with good stride endurance. To be great at something you need to practice with quality all the time. Not harder, but smarter. Any junk miles need to be discarded. And sad to say, those junk miles feel good and are what most runner do 80% of the time.

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