Running seems to be a natural movement to humans, which is why almost nobody bothers to learn how to run effectively. However, if you can apply a few simple techniques to your running style, the efficiency of your body movement can increase dramatically.
Before you begin any running program, you must learn how to run properly. By practicing the running techniques outlined here, you will greatly improve your efficiency and reduce the risk of injury. You will probably find that these techniques change your stride significantly; as a result, you will literally have to think about every step you take until it becomes second nature. You are essentially teaching yourself to run, but this time, correctly. These new techniques could put stress on different muscle groups, which could result in muscle soreness until your body adapts to the new running style.
Run straight in a vertical alignment. Your body should be angled forward to the point where you will almost feel like falling over. Be careful not to stick your buttocks out, it will create improper balance.
Light on Your Feet
Keep your feet on the ground as little as possible. It is common for people to run heel to toe as their foot strikes the ground. Land on the midfoot, or forefoot if possible. When you land on your heels you are placing your body's center of gravity behind you. This forces your body to push harder with every step and waste energy. You will really have to focus when applying this technique; it is the opposite way "normal" people are used to running.
Don't bounce when you run. Use your energy to create horizontal and not vertical movement. The less vertical movement you have when running, the more energy you can use to propel your body forward.
Feet Under You
Your foot should land under your body when it strikes the ground, not in front of you. By doing this, you will ensure better leverage and balance.
Use Those Hammies
Don't swing your legs back and forth. Instead, when your foot strikes the ground, pull your heel toward your butt by contracting the hamstring (back of leg). This technique creates a shorter leg arch so your legs will get in position faster for the next step without any wasted energy.
Watch Those Toes
Resist the temptation to push off with your toes. By contracting your hamstring muscles you will save energy for those long runs.