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The Herd | Edition 33
King of the Mile - Hicham El Guerrouj & Cadence Boosting Drills
The Herd | Edition No. 33
Welcome to this week’s edition of The Herd! We’re spotlighting Hicham El Guerrouj, the “King of the Mile” and one of the greatest middle-distance runners in history. Alongside his story, we’re breaking down cadence boosters—simple drills and strategies to help you increase turnover, run more efficiently, and unlock a little extra speed. Let’s dive in!
Hicham El Guerrouj
Hicham El Guerrouj is widely regarded as the greatest middle-distance runner of all time, having dominated the international track scene for nearly a decade. Born in Berkane, Morocco in 1974, El Guerrouj became the worldʼs preeminent 1500-meter specialist, winning four consecutive World Championship titles 1997, 1999, 2001, 2003) and setting long-standing world records in both the 1500m 326.00) and the mile 343.13)—records that still stand today. His unmatched consistency saw him win 83 out of 86 finals between 1995 and 2004, a testament to his technical brilliance and competitive spirit (1, 2, 3).
El Guerroujʼs crowning achievement came at the 2004 Athens Olympics, where he won gold in both the 1500m and 5000m—the first athlete since Paavo Nurmi in 1924 to accomplish this stunning double. He had previously claimed silver in the 1500m at the 1996 Olympics and repeated as silver medalist at the 2000 Games, before finally fulfilling his Olympic destiny in Athens. His tactical mastery, incredible closing speed, and tenacity set a new benchmark for middle-distance racing, and he remains one of only two men to run sub-327 for 1500m and sub344 for the mile (2, 4).
Beyond the track, El Guerrouj is celebrated for his philanthropy and involvement in the advancement of athletics in Morocco. He established a foundation to support young athletes and was inducted into the World Athletics Hall of Fame. His legacy is defined not just by records and medals, but also by his humility, dedication, and the inspiration he provides to runners around the globe—proof that perseverance and resilience can lead to history-making achievement (1, 2, 5).
Cadence Drills to Sharpen Your Stride 🏃
Drills train your legs to move quickly, lightly, and efficiently—helping you find a smoother rhythm during regular runs. Here are some proven ones to add to your toolkit:
🔹 High Knees
Run in place, lifting knees to hip height, driving arms powerfully.
Focus on fast turnover and light contact with the ground.
Do 2–3 sets of 20–30 seconds.
🔹 Butt Kicks
Run in place, bringing heels up to tap your glutes.
Keep your stride short and springy.
Do 2–3 sets of 20–30 seconds.
🔹 Quick Feet (Fast Feet Drill)
Stand tall and take very short, rapid steps in place, almost like sprinting without moving forward.
Do 3 sets of 10–15 seconds.
🔹 Strides
Run 80–100m gradually accelerating to ~90% effort, focusing on quick, light steps.
Walk or jog back to recover.
Do 4–6 strides after an easy run or before workouts.
📅 How to Fit Them Into Your Week:
Before Workouts: Use drills as part of your dynamic warm-up 1–2 times per week. They prime your neuromuscular system for speed and efficiency.
After Easy Runs: Add 4–6 strides to finish, helping reinforce quick turnover without fatigue.
Dedicated Drill Day: Spend 10 minutes post-run doing all 3 short drills (high knees, butt kicks, quick feet) for a mini cadence session.
✨ Consistency matters more than volume. A few minutes, a few times a week, will train your legs to find that efficient rhythm naturally.
Most people never run far enough on their first wind to find out they've got a second.
That’s a wrap for this week!
El Guerrouj’s career shows what happens when talent meets relentless precision, and cadence work is one way we can all bring a bit of that sharpness to our own running. Keep those feet quick, stay consistent, and I’ll see you next week for more inspiration and tips from the running world.
