4. Running Form Marathon form is most efficient when you don't feel as if you are making any noticeable effort. If it ain't broke. Running form is most efficient when you're cruising along, almost on automatic. Over several years, your running form becomes more efficient--even if you still feel clunky. In fact, when runners change their form in an attempt to run better, they have often been forced to do so because they have been injured or excessively fatigued due to bad form. Even so, it's almost always better to go with the natural flow of your legs and body--even if you don't look like a star. In other words, if nothing seems to be wrong with your form, don't try to fix it.

But if you're experiencing some of the form-related problems noted at the end of this chapter, I have a prescription for moving more easily. Distance running does not require strength. Instead of overcoming gravity, we're trying to minimize its effect by staying low to the ground and reducing extraneous body motion. By going slowly in the beginning, it's easy to get moving, and, once in motion, the body wants to stay in motion. I use three components to monitor and fine-tune running form: posture, bounce, and over-stride. Posture Don't try to be a Marine at attention. The best posture for running, walking, or cruising is just good posture, with all elements relaxed and balanced as the foot comes underneath. A forward lean forces you to shorten your stride and creates extra tension on the lower back and neck.

A backward lean is unusual but will also produce a shorter stride, loss of power from the running stride, and possible tension in the lower back. Some will argue that a forward lean will help you run faster, but I've found this to help only for a hundred meters or so. It forces you to work harder and therefore spend resources that are then not available later in the run, and you lose more time than you gained during the short burst. The only exception I've found to this rule is when running on a gradual, downhill grade. A slight forward lean can help you run faster, and the boost from downhill gravity will offset the decrease in stride length. A forward lean is often the cause of lower back pain or neck pain Like a puppet on a string To correct forward lean, create a mental image (during the form drill) of yourself suspended from the very top of your head by a giant string as if you were a puppet. The effect is to lift you upright--head in line with shoulders and hips and everything lined up with each foot as it assumes the body's weight. The image also helps you to stay light on your feet.

The first effect of being a good puppet is to have your body line up without any tension--you're in balance. Walk around with the image of the puppet on the string until you feel relaxed in this upright position. Then start running slowly. On your days for form work, you may then accelerate for between 50 and 150 meters, running as a lightly balanced puppet. Not only does the posture correct itself, but also your chest is forward, as are your hips, allowing for a quick touch-off with the feet. You may have to make little adjustments, but when you are aligned in a relaxed mode, running will be easier and you'll feel less effort in the legs.