How to improve your running with one simple step

To run with perfect form you need to get several things right. Foot strike, posture, even things like getting your bum to work properly and where your looking when you do it.

It’s a sad fact that the majority of people who run for fun don’t do it properly. It may seem strange to think that you can’t run properly but there are many reasons why this happens and one of the main culprits for messing up our running form are the things we put on our feet when we do it. But that’s a whole different topic and involves a very lengthy article.

However, there are many things you can do to make a difference and one simple fix is to change your tempo. For the muscles and tendons in your feet and lower legs to work effectively you should be running at a tempo of roughly 180 bpm (beats per minute). This is called your cadence. This is probably as much as 20 bpm faster than you already run so it may take some time to get right but it will shorten your gait and soften your landing.

Now short of going out with a metronome strapped to your arm keeping to that speed can be tricky to do. One of the things I did when I first changed how I run was to make up a playlist of music at 180 bpm. A number of people have asked me what songs I have on my playlist. So, here’s a list of songs that are around the 180 bpm mark so you can go outside and keep to the right speed. Please feel free to add some of your own using the comments box at the bottom.


It’s important to add that changing your cadence is not the only thing you need to do in order to fix how you run. If you want more information about how to run faster and injury free. Get in touch. Anyway, here’s that list.

  • The Boomtown Rats – Looking After Number One
  • The Jam – In The City
  • Foo Fighters – Monkey Wrench
  • The Vapors – Turning Japanese
  • The Cure – The Lovecats
  • Muse – Hysteria
  • DJ Fresh – Golddust
  • Edie Brickell & The New Bohemians – What I Am
  • Tom Petty – Yer So Bad
  • Elbow – Grounds For Divorce
  • Tom Petty & The Heartbreakers – Something In The Air
  • ZZ Top – Bang Bang
  • David Bowie – Panic In Detroit
  • Queen – Breakthru
  • Jamiroquai – Virtual Insanity
  • Whitesnake – Is This Love?
  • Blur – Bettlebum
  • Paul Simon – The Obvious Child
  • Alice In Videoland – Ladykiller
  • Gorillaz – 19-2000
  • Creedence Clearwater Revival – Bad Moon Rising
  • The Chemical Brothers – Orange Wedge
  • John Mellencamp – Last Chance
  • The Mighty Mighty Bosstones – The Impression That I Get
  • Placebo – Nancy Boy
  • The Champs – Tequila
  • Lulu – Boom Bang A Bang
  • Dire Straits – Twisting By The Pool
  • Aerosmith – Fever
  • Paul Simon – All Around The World Or The Myth Of Fingerprints
  • Depeche Mode – Stripped
  • Simon & Garfunkel – The Boxer
  • The Divine Comedy – National Express
  • Kaiser Chiefs – Oh My God
  • George Michael – Freedom ’90
  • Elvis Costello & The Attractions – Green Shirt
  • The Doors – Break On Through (To The Other Side)
  • The Cure – Close To Me
  • Pink – Sober
  • UB40 – Red Red Wine
  • Billy Joel – Tell Her About It
  • Gary Moore – Texas Strut
  • Nelly Furtado – I’m Like A Bird
  • Oasis – Live Forever
  • Travis – Side
  • The B-52’s – Rock Lobster
  • U2 – One
  • B. B. King – The Thrill Is Gone
  • Kelly Clarkson – Behind These Hazel Eyes

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