Coaches often quote the statistic that top distance runners run at around 180 steps per min. However, on its own, this information tells us nothing. 　　After all, you could take 180 steps in 60 seconds and go nowhere! Crucially, you must move forward with each of those steps. And not just forward, but forward as much as you can, without...

　　Most runners experience this question at some point – just how fast should your legs be working for maximum efficiency? Wonder no more, as two-time 220 coach of the year Andy Bullock explains all you need to know about running cadence... 　　What is running cadence? 　　Running cadence, and its effect on efficiency, is an interesting area. 　　With running, the speed...

　　Whether you're about to race your first supersprint (the shortest triathlon), are aiming to build speed or are targeting the age-group relay championships in Bermuda this year, follow British pro Tom Bishop's five top tips below for a faster supersprint race. 　　1. Transitions 　　I’m the first to admit that my transitions are slow, but it’s key to have a fast...