Some of us don’t just run faster or further than others, we run better – each stride is more efficient, uses less energy and makes us less susceptible to injury.

The good news is that these techniques can be learned. And these five simple tips and/or exercises will train you to run more efficiently.

1 Get the most from your push off
It’s what creates your forward momentum. Try hopping as high and long as you can alternating each leg 20 hops each side. Rest for two minutes and then complete this 3-5 times.

2 Build the quads to take the impact better
As you run, your body will have to absorb anything from 3-5 times your body weight from every heel strike. So deep squats in the gym are a must to take that kind of pressure off your joints and bones. Aim for three sets of 10 reps.

3 Keep your arms swinging evenly and close to the body
The more efficient the arm swing, the more streamlined the running action.

4 Stay balanced to help maintain your speed and momentum
You’re looking for a gentle and natural lean forward. To improve your running balance, get up on your tiptoes and close your eyes, and hold the position for as long as you can without having to reset – aim to improve not only the duration but also your stability.

5 As you are running, keep your feet a hip-width apart
Imagine there is a road surface line between your legs and each foot must stay on its side. This wider stance will not only keep you more stable, it will also allow you to go further and faster.

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