#174: How to run faster! What's technically going on and what variables can you 'hack' for better performance

About this episode

This episode discusses the two key factors affecting running speed: cadence and stride length, and how to improve them for better performance.

Today's episode breaks down the (only!) two factors that contribute to your speed - cadence and stride length - and how at least one of these need to increase for you to get faster. Whilst this should happen naturally over time with good training principles that I shared in episode 173, it can be worth having a look at cadence and stride length to see where improvements are going to come from. I look at what each of these variables is, typical numbers to watch out for and share where I have made progress as I have got faster and where there is still room for improvement. Finally I share how to work on these numbers with specific methods and tools you can add to your own training. I have a few slots still available for one to one coaching which takes the guesswork out of your training and racing. Find out more here: ⁠⁠⁠ ⁠⁠⁠www.therunningrules.com/coaching

People in this episode

Host: Alan Ladd

Topics covered

• running speed
• cadence
• stride length
• performance improvement
• training methods

Keywords

• running faster
• cadence
• stride length
• performance hacks
• training principles

Mentioned in this episode

Organizations: The Running Rules Podcast, www.therunningrules.com/coaching

More episodes of The Running Rules Podcast

• #175: Swansea half marathon race recap - running for the team, controlling the race and navigating public transport! · June 9, 2026 · 1h 24m
• #173: Set up your summer and autumn training with the 'pyramid of training importance' · May 27, 2026 · 46 min
• #172: Running a marathon following a brain tumour and the benefits of massage with 'The Running Rules' client Georgia Sherwood · May 19, 2026 · 1h 18m
• #171: What training and nutrition changes worked and what didn't in my last marathon cycle · May 12, 2026 · 1h 10m
• #170: What just happened?! What it was like to be the official 3:15 pacer at the Belfast Marathon! · May 5, 2026 · 1h 42m
• #169: 2:54 at 55 - John McDonnell, marathoner and running coach on recovering from stroke and running faster as a masters athlete · April 28, 2026 · 1h 22m