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In this episodes Running Hot Coaches Lisa Tamati and Neil Wagstaff discuss the importance of cadence, how you can increase your cadence and why you should care. 

What time of your season you should be focusing on your cadence and how hard and fast the 180 steps per min rule is or not.

They discuss form drills and technique and why you should have a off season time during the year when you can focus on these things while doing lower mileage and how the brain works in regards to reprogramming yourself.

They also discuss the long runs in your programmes and why it perhaps isn't as high as you might think it should be. The benefits of back to back training and the importance of the strength and mobility parts of the training pus

Links mentioned in the podcast: Drills Running Drills Playlist Running Hot Club Information: Information

We would like to thank our sponsors

Running Hot Coaching: 

The online training platform run by Lisa Tamati and Neil Wagstaff. 

Do you have a dream to run a big race, maybe a half marathon, a marathon or even an ultramarathon?


We promise to get you to the start line in the best shape ever! We will give you the benefit of our years of knowledge and experience in competing and training athletes, so you can avoid the mistakes, train efficiently, have fun and stay in optimal health while you are doing it.

So who are we?

Lisa Tamati is an a professional ultramarathon runner with over 25 years experiences racing the world's toughest endurance events and leading expeditions. Author of two internationally published running adventure books. She is also a mindset expert. From crossing the Libyan desert on foot to running Death Valley to running the length of NZ for charity, she has been there and done that. For more information on Lisa click here:

Neil Wagstaff is an exercise scientist, coach and ultramarathon runner with over 22 years experience in the health and fitness industry. He has trained hundreds of athletes and coaches alike to the successful completion of their goals.  For more info or to download our free run training ecourse go to


Lisa's own Mindset Academy - The Path of an Athlete. An in-depth online programme that teaches you how to develop mental toughness, resilience, leadership skills, a never quit mentality, mental wellbeing and the keys for success in anything you set your mind to.

For more information go to: Mindset Academy

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