Form, function, distance, and speed are all interrelated. Elite runners can run faster due to their conditioning, form, and training methods. Simple changes to your stride can help you run faster and improve your splits and running efficiencies. While it is true that high-end athletes sometimes use science to evaluate and improve their form while training, you can use some of these same methods to run lighter on your feet and faster with less effort. For many years, I was the medical director for USATF NJ. I have attended many races with young runners who would run close together, but one was so far ahead of the pack, while a few others trailed behind, seeming to work harder than everyone else. Many common running injuries occur due to the hard ground impact associated with our running style. If we run with a more symmetrical stride and run with more speed, the inertia behind how we run is forward instead of up and down, as often seen in slow 11-minute runners. In my own experience, running at a slower pace is harder and less efficient, and more impactful. A slow run actually uses more energy, as I found out years ago running with my brother-in-law who was slower than I was, and I worked harder at the slower pace. Read the Runner’s World article below How to mimic elite runners’ effortless running form, according to science Runners’ World pointers to run faster. Strong calves – essential to spring off the ground better. You can improve calf and inner foot strength by performing calf raises as well as foot drills. A shorter stride to improve your cadence, which improves how you can spring onto your next step by having your foot go under you during mid-stride. They suggest plyometric exercises to improve your ground explosiveness. Dr. C’s additional suggestions to improve efficiencies. Relax your shoulders when running and be sore that the motion through the mid back is consistent with the legs. This results in better efficiency in stride and less energy loss from step to step. Think of your stride as your leg to the opposite shoulder vs. your leg to your hip. Holding the shoulders stiff during a run also increases energy expenditure, causes over- and under-striding, which creates sheer, and you will tighten up as a result. Relaxing the shoulders and moving more symmetrically as a result reduces ground impact as well. Keep elbows just under 90 degrees, and the arms should move forward and not across the stomach, which will reduce efficiency and cause cramps called stitches in the side. Proper shoe sizing. So many patients visit us with the wrong-sized shoes. As a rule, most running shoes are at least a half size small. Watch this video and get it right every time. Also, people with flatter feet, as a rule but not always, improve with a straight lasted shoe, which means the bottom of the shoe is oval vs. banana shaped, common in running spikes. Foot orthotics will level the hips and improve running efficiency. Think smarter, not harder. They will also reduce ground impact, improve stride, and level your hips for better core stability. Which one is right for you? Ask a professional. We can help. Still having running issues or want to know how to personally improve your running style? Call us and have a treadmill evaluation and a chiropractic exam. We can help you improve your running while reducing the likelihood of an injury. Need help now? Book online today or call either of our offices to schedule your appointment.