How to Run Without Getting Injured: 7 Principles Every Runner Needs

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 Workload Ratio (ACWR) Calculator: https://vmax.run/ratio


(00:00) Intro: The Shocking Reality of Running Injuries


(03:00) Why Runners Get Injured: The Three Main Causes


(05:01) Principles of Injury Prevention: An Overview


(05:10) Principle 1: Increase Your Weekly Mileage Intelligently


(09:42) Principle 2: Make Easy Days Actually Easy


(11:39) Principle 3: Strength Train Like It's Part of Your Training


(15:07) Principle 4: Listen to Pain, Not Just Soreness


(18:17) Principle 5: Prioritize Recovery as Much as Training


(21:36) Principle 6: Build Consistency Over Intensity


(23:06) Principle 7: Don't Ignore Your Running Form, But Don't Overthink It


(28:34) Recap and Final Thoughts