Run longer, faster, with less pain, more enjoyment and more comfort than ever before. Learn the following elements to have good form.• Posture• Midfoot Strike• Cadence• Lean

Running Posture1. Stand with knees slightly bent.

2. Reach your arms toward the sky, elongating your body.

3. Bring your arms down while keeping everything else in place.

4. As you run, keep your head up and gaze forward.

Lean1. Stand up straight.

2. Slowly lean forward at the ankles, keeping the waist still.

3. At a certain angle your foot will react by stepping forward – this is the most efficient lean for good form.

Midfoot Strike

1. March in place with each step landing flat directly under your hip – this is where your foot should strike for each step.

2. During your run, avoid reaching your foot each strike – NO HEAL STRIKE!

3. Focus on keeping your steps beneath you.

Cadence

• For many people making the transition, aiming for a cadence of 180 steps per minute (or 3 per second) is the element which requires the most work. A higher cadence works with the other principles to conserve energy by reducing the temptation to over-stride. Keeping this tempo encourages you to run lighter, resulting in a more efficient form that helps to prevent injury.

• Count your right foot strikes for 30 seconds, then multiply them by 4.