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.

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

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.

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.