Uploaded July 2026 | Updated September 2026, 1 day ago
Most runners think getting faster is all about running more miles or doing harder intervals. But what if that's actually what's holding you back?
In this video, we're breaking down the four systems every runner needs to improve if they want to run faster, whether you're training for your first 5K or chasing a marathon PB.
We'll explain why so many runners plateau, how each system contributes to performance, and the simple changes you can make to train smarter, not just harder.
*RUNNA GIVEAWAY COMPETITION TERMS AND CONDITIONS:* therunningchannel.com/tc-runna-august-2026
You'll learn:
• Why your aerobic base is the foundation of speed
• What threshold training actually does (and why most runners get it wrong)
• The underrated role of running economy
• Why strength and power matter
• How to balance your training so all four systems improve together
If you've ever wondered why you're putting in the work but not getting faster, this video could help you identify exactly what's missing.
Thanks to Runna for partnering with us on this video. If you'd like to try a personalised training plan built around your goals, use our link below to get 2 weeks free:
web.runna.com/redeem?code=TRC26
** Join The Running Channel Club at club.therunningchannel.com to meet like-minded runners, get exclusive content and access expert guidance through courses and live Q&As. **
If you love The Running Channel, why not check out our other channels, filled with more content which we think you’ll love:
* TRC Gear: Your one-stop shop for all things gear and tech: youtube.com/@TRCGear/?sub_confirmation=1
* TRC Podcast: The world’s biggest running podcast: youtube.com/@therunningchannelpodcast/?sub_confirmation=1
* TRC Club: The social media app designed especially for runners: therunningchannelclub.com/join-us
What’s in this video?
00:00 - Why is your running plateauing?
00:20 - What is your Aerobic Engine?
00:54 - How to improve your Aerobic base
02:00 - Run smarter, not harder
02:28 - Threshold training
02:42 - How do threshold sessions help
03:29 - Common threshold mistakes
03:37 - VO2 Max training
04:07 - How should threshold feel?
04:40 - Running economy
05:21 - Runna giveaway
06:27 - Strength and power
07:24 - Strength training example
08:16 - Which will make you improve faster?
MUSIC licensed by Artlist and Epidemic Sound
--------------------
Thank you to our partners:
Wearables Partner: Garmin - garmin.com
Training Partner: Runna - Want to give Runna a try? Click below for a 2-week FREE trial: web.runna.com/redeem?code=TRC26
Nutrition Partner: Science in Sport (SiS) - scienceinsport.com
Treadmill Partner: Wahoo - uk.wahoofitness.com
--------------------
Follow us on socials:
→ INSTAGRAM - instagram.com/runningchannel ←
→ TRC GEAR INSTAGRAM - instagram.com/trcgear
→ FACEBOOK - facebook.com/OfficialRunningChannel ←
→ STRAVA - strava.com/clubs/runningchannel ←
Or get in touch with us by sending an email to hello@therunningchannel.com
Read this far? Thanks! Please like this video, SUBSCRIBE and share us with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editorial-policy
Most runners think getting faster is all about running more miles or doing harder intervals. But what if that's actually what's holding you back?
In this video, we're breaking down the four systems every runner needs to improve if they want to run faster, whether you're training for your first 5K or chasing a marathon PB.
We'll explain why so many runners plateau, how each system contributes to performance, and the simple changes you can make to train smarter, not just harder.
*RUNNA GIVEAWAY COMPETITION TERMS AND CONDITIONS:* therunningchannel.com/tc-runna-august-2026
You'll learn:
• Why your aerobic base is the foundation of speed
• What threshold training actually does (and why most runners get it wrong)
• The underrated role of running economy
• Why strength and power matter
• How to balance your training so all four systems improve together
If you've ever wondered why you're putting in the work but not getting faster, this video could help you identify exactly what's missing.
Thanks to Runna for partnering with us on this video. If you'd like to try a personalised training plan built around your goals, use our link below to get 2 weeks free:
web.runna.com/redeem?code=TRC26
** Join The Running Channel Club at club.therunningchannel.com to meet like-minded runners, get exclusive content and access expert guidance through courses and live Q&As. **
If you love The Running Channel, why not check out our other channels, filled with more content which we think you’ll love:
* TRC Gear: Your one-stop shop for all things gear and tech: youtube.com/@TRCGear/?sub_confirmation=1
* TRC Podcast: The world’s biggest running podcast: youtube.com/@therunningchannelpodcast/?sub_confirmation=1
* TRC Club: The social media app designed especially for runners: therunningchannelclub.com/join-us
What’s in this video?
00:00 - Why is your running plateauing?
00:20 - What is your Aerobic Engine?
00:54 - How to improve your Aerobic base
02:00 - Run smarter, not harder
02:28 - Threshold training
02:42 - How do threshold sessions help
03:29 - Common threshold mistakes
03:37 - VO2 Max training
04:07 - How should threshold feel?
04:40 - Running economy
05:21 - Runna giveaway
06:27 - Strength and power
07:24 - Strength training example
08:16 - Which will make you improve faster?
MUSIC licensed by Artlist and Epidemic Sound
--------------------
Thank you to our partners:
Wearables Partner: Garmin - garmin.com
Training Partner: Runna - Want to give Runna a try? Click below for a 2-week FREE trial: web.runna.com/redeem?code=TRC26
Nutrition Partner: Science in Sport (SiS) - scienceinsport.com
Treadmill Partner: Wahoo - uk.wahoofitness.com
--------------------
Follow us on socials:
→ INSTAGRAM - instagram.com/runningchannel ←
→ TRC GEAR INSTAGRAM - instagram.com/trcgear
→ FACEBOOK - facebook.com/OfficialRunningChannel ←
→ STRAVA - strava.com/clubs/runningchannel ←
Or get in touch with us by sending an email to hello@therunningchannel.com
Read this far? Thanks! Please like this video, SUBSCRIBE and share us with your running friends. We would really appreciate it!
Check out our Editorial Policy here: therunningchannel.com/editorial-policy
