1. Avoid striking the pavement with your heels: Running with a heel landing can contribute to back and knee pain as the impact is equal to 3 times your weight. The collision of the heel with the ground generates a significant impact transient, a nearly instantaneous, large force. This force sends a shock wave up through the body via the skeletal system. In forefoot striking, the collision of the forefoot with the ground generates a very minimal impact force with no impact transient.

2. Do not try to make your stride to big: Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself. This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

3. Don’t run as fast as you can the whole time:  Many runners think if they can run fast, they are running efficiently, which isn’t the case. In fact, it is recommended that runners slow down first to learn how to run farther, faster. Wear a heart rate monitor to train smarter, not harder, Set your heart rate monitor to keep your running at a desired pace, and then don’t exceed that set pace. Your body will adapt, and then you’ll be able to run more comfortably at this pace, meaning you will be able to run faster without pushing any harder.

4. It’s the time not the distance: Running 3, 5, 26 or a million miles doesn’t really tell you if there is any progress in your run. Instead, track the amount of time that you’re running and monitor your intensity using a heart rate monitor. The disancewill come with proper training.

5. Work upward: Run for one minute at a time, then walk between running intervals and recover actively. You can work on speed or form and technique during your “work intervals” and then recover with an easy jog or power walk in between. Interval training can provide you with faster results in the same amount of time.