The Running Channel Podcast 189: How to Run Faster With Less Effort
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Sep 26, 2026 How can runners go faster without working harder? Sarah and Rick unpack their Zone 4 races, while the team explores running economy, form, strength, shoes, fueling, and smarter training. There’s also a spirited debate over logging warm-ups, lessons from singing and swimming for better breathing, and inspiration from a remarkable 100K record.
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Why Rick’s Mile Fell Apart Late
- Rick Kelsey’s heart rate fell sharply during the final 500–600 metres of his mile as his pace also dropped.
- Andy Baddeley attributed the fade to starting anaerobically and lacking training for that energy system.
The Three Engines Of Running Performance
- Running economy measures how much oxygen you need to maintain a particular pace, so better economy makes the same speed feel easier.
- VO2 max supplies the engine, lactate threshold determines how much of it you can use, and economy determines fuel consumption.
Fix Running Form With Small Personal Tweaks
- Make small, individual form adjustments rather than copying an elite runner or forcing a universal cadence such as 180.
- Film yourself to identify wasted movement, such as Rick Kelsey’s exaggerated arm drive or Sarah Hartley’s arms crossing her body.