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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