DO A FORM CHECK
The best time to assess your form is later in a run or race, when you’re already fatigued, says Bennett. “That’s when weaknesses or imbalances tend to show up, sometimes in exaggerated ways.” Take note of what your shoulders, arms, hips, knees and feet are doing so that you can work specifically to correct any issues that may exist.
Maintain a slight forward lean throughout your run. A good cue is to think about your chin just leading your chest. “It’s a simple reference that often helps runners’ feet land where they should (under your hips; not excessively on your heels) and takes stress off the lower back and hamstrings,”
COME OUT SWINGING
Use your arms to drive your stride. Keep your hands relaxed and arms by your sides at about a 90-degree angle. Push elbows behind you (until hands slide past your hips) and back while you run.
KILL THOSE HILLS
“I tell runners that they should dance up the hills, with light and quick steps,” says Bennett. Stay relaxed, shorten your stride, use your arms, stay in control of your breath and lean forward a little more aggressively.
PICK IT UP ON YOUR WAY BACK DOWN
Rather than putting on the brakes while you’re running downhill, save energy by embracing the speed it naturally brings instead. “Focus on relaxing your upper body, keeping your arms loose, your back tall and your foot strike on the middle to the ball of your foot,”