When coaches speak of efficient running they focus your attention on essentials such as good form; proper shoe fit; fueling; building an endurance engine; and, coordination and strength. It’s better to think of these as a cycle rather than a linear progression with an end state. Learning new skills takes time and patience.The trainings and practices I prescribe requires athlete engagement in learning and evolving, which means risking failure as a part of the journey. Taking things slowly is key, I like to keep the magnitude of any failure small. I’d prefer a bit of soreness and a day off from running than a full blown injury that sidelines me for months. Let’s start with 5 principles of good form:

1:  Run Tall Posture

• Run tall – imagine your column being stacked under your head
• Look straight ahead to the horizon
• Ball of foot and heel are level on ground
• To move forward lean in like giving a kiss

2:  Strong and Stable Core

• Core — abdominals, hips, and glutes strong and stable while in motion
• Proper timing  of nerves and muscles allows optimal energy transfer from the ground

3:  Arms and Hands

• Arms set rhythm
• Elbows at 90 degrees or less
• Relaxed rearward drive of  elbow
• Arms reflexively come forward
• Knuckles close to sternum- foot always lands under hand.

4:  Feet

• Feet land close to center
• FULL foot contacts ground
• Balance and Rhythm
• Legs store and release energy
• use glutes to get foot down  and generate more spring and power

5:  Cadence and Rhythm

• Engage the glutes and pop off the ground
• Extend hips to  propel forward
• Cadence 170-180 steps per minute
• Find rhythm that is natural for you

Work with an experienced strength and conditioning coach to evaluate technique. Build strength and coordination, try different mental cues, and practice with controlled running.

Reference: Principles of Natural Runningby Dr. Mark Cucuzzella