Run form = run efficiency.

Most runners ignore technique, but even elite runners can improve performance significantly by changing to more efficient techniques. The benefits are even greater for beginners and intermediates. Shorter and quicker strides lead to faster running times.


Run Focus Area 1: Reducing running stride length
Biomechanical Benefit: Shorter strides require less force at push-off

Run Focus Area 2: Increase turnover/cadence
Biomechanical Benefit: Reduce the need for vertical displacement (up and down movement)

Run Focus areImproving cadence is not difficult, but it does take time. Give yourself six to eight weeks for your body to adapt to your new cadence. There are several ways to introduce a faster cadence into your runs, highlighted below:

Cadence Counter: establish your cadence [foot strikes for both feet in 1 minute for various paces i.e. steady, threshold]

Drills: all of which are to be done for 10-15 min pre-run, MAKE TIME FOR THIS.

Target 180 strides per minute: To avoid injury, increase your cadence by no more than two to five strides per minute. Don’t try to get your cadence up to 180 strides per minute in one session. Increases in time and distance will also be gradual through various sessions.

Music: why not create a playlist of songs within the 180 bpm. To avoid injury, don’t try to increase your cadence up to 180 strides per minute in one session, but try with a chorus/for one song only, between landmarks, set distance, etc. Below are some playlists I recommend. Psych-up!

Hip-Hop/Rap 180 BPM Playlist 1

  1. Hey Ya! – OutKast
  2. N.Y. State of Mind – Nas
  3. Runnin’ (Dying to Live) – Tupac and Notorious B.I.G.
  4. Izzo (H.O.V.A.) – Jay-Z
  5. Dead Presidents II – Jay-Z
  6. Git Up, Git Out – OutKast
  7. Jesus Walks – Kanye West
  8. The World Is Yours – Nas
  9. Gangster’s Paradise – Coolio
  10. Damn It Feels Good to Be a Gangsta – Geto Boys
  11. Keep It Rollin’ – A Tribe Called Quest
  12. I Ain’t Mad At Cha – 2pac and Danny Boy
  13. P.I.M.P. (Snoop Dogg Remix) – 50 Cent
  14. Ya Mama – The Pharcyde

Pop 180 BPM Playlist 1

  1. I Would Die 4 U – Prince
  2. Underneath your Clothes – Shakira
  3. Affirmation – Savage Garden
  4. Gypsies, Tramps and Thieves – Cher
  5. Don’t You Just Know it – Captain Jack
  6. Turning Japanese – The Vapors
  7. Dancing With Myself – Billy Idol
  8. Pieces of Me – Ashlee Simpson
  9. Remember the Words – Ace of Base
  10. Livin’ La Vida Loca – Ricky Martin
  11. Complicated – Avril Lavigne

Classic Rock 180 BPM Playlist

  1. Running Down a Dream – Tom Petty
  2. Oh Darling – The Beatles
  3. Modern Love – David Bowie
  4. Don’t Stop me Now – Queen
  5. Here Comes My Baby – Cat Stevens
  6. Life is a Highway – Tom Petty
  7. Tusk – Fleetwood Mac
  8. Every Little Thing She Does is Magic – Police
  9. Message in a Bottle – Police
  10. Bright Side of the Road – Van Morrison
  11. Paradise by the Dashboard Light – Meatloaf
  12. Jack and Diane – John Cougar Mellencamp
  13. I Want it All – Queen

Country 180 BPM Playlist

  1. Good Run of Bad Luck – Clint Black
  2. Just Don’t Happen Twice – Kenny Chesney
  3. Chattahoochee – Alan Jackson
  4. Going Through the Big D – Mark Chestnutt
  5. Our Song – Taylor Swift
  6. Standing Out in a Crowd – Trisha Yearwood
  7. American Child – Phil Vasser
  8. Bing Bang Boom – Highway 101
  9. It’s a Little Too Late – Mark Chestnutt
  10. Carry On – Pat Green
  11. Boogie Back to Texas – Asleep at the Wheel
  12. The Girl You Left Me For – Deana Carter