Race Weekend: 6 Things To Hear Before The Gun Goes Off
VMAX Running
Your race is this weekend. The training is done, and now it's all about protecting the investment you've made and showing up ready to execute. In this episode, Coach Brad walks through six things every runner should hear before toeing the line — from how to handle pre-race nerves and the "nothing new on race day" rule, to why the night before the night before the race is the one that really counts for your sleep. Whether it's your first 5K or your 10th marathon, this episode is designed to be your race weekend companion. Listen on the drive, on the flight, or the night before when you need...
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Your Body's Three Engines (And How to Train All of Them)
VMAX Running
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...
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Running in the Heat, Cold, Wind, and Rain: How to Train Through Any Weather
VMAX Running
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...
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The Difference Between Running And Training
VMAX Running
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...
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Start Today: Building A Runner's Identity
VMAX Running
If you set some running goals on January 1st and they're already starting to slip, this episode is for you. And if you're listening months from now and still waiting for the "right time" to start, it's for you too. Coach Brad shares why January 1st is way less important than most people think, why focusing on outcomes might be setting you up for frustration, and how a simple shift in the way you think about yourself can make all the difference. You'll also hear his personal story of going from dreading the gym class mile to winning races and running a sub-five-minute mile, and what actually...
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Decoding The Long Run: The Most Important Workout Of The Week
VMAX Running
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...
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Your Running Form Is Probably Fine
VMAX Running
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....
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How to Run Without Getting Injured: 7 Principles Every Runner Needs
VMAX Running
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. Acute-to-Chronic...
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Overcoming The Training Valley: How To Stay Motivated When Training Gets Hard
VMAX Running
In this episode, Coach Brad addresses the common challenge of losing motivation mid-way through a training cycle. He emphasizes that it's completely normal for enthusiasm to wane as training progresses and presents five strategies to help maintain momentum: shrinking the timeline by focusing on daily runs, connecting with your deeper 'why,' making the training process easier, changing the stimulus to prevent boredom, and celebrating small wins. Brad also distinguishes between productive and destructive struggle and provides red flags for when it might be smarter to rest rather than push...
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The 80/20 Rule in Running: Why Most Runners Train Too Hard
VMAX Running
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...
info_outlineIf 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.
In This Episode
- 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
Key Takeaways
- 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.
- 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.
- 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.
- Let your form improve naturally. Research shows that experienced runners move toward more efficient patterns simply through accumulated miles.
- Save conscious form work for drills and strides. Don't try to think your way to better form during your regular runs.
Timestamps
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
Studies Mentioned
- 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)
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 fellow runner who might be overthinking their form.