Better Form & Efficient Running Technique: 5 Fool-Proof Strategies - StrengthRunning

Aug 13, 2025

This is a quick summary of Better Form & Efficient Running Technique: 5 Fool‑Proof Strategies from StrengthRunning. It’s a great watch — we’re breaking it down so you can try the workout today. Be sure to check out the full video for all the details.

Key Points:

Run More mileage safely – higher weekly volume (20‑30+ miles) reinforces good mechanics through repetition.
Heavy strength training improves muscle‑fiber recruitment and coordination, letting you maintain form when fatigued.
Run fast frequently – by incorporating short bursts like strides, hill repeats, and sprints 2-3 times per week, you build speed-specific strength and efficient form. This approach is fundamental to effective training, and you can dive deeper into the methodology by Mastering Interval Training: Science-Backed Workouts and How a Smart App Can Personalize Them.
Hill work – short 30‑45‑second hill sprints at mile‑race pace or 1‑2‑minute reps at 5K/10K pace force an upright posture and strong ankle‑forward lean. Nailing these paces is crucial, and if you’re targeting those distances, check out our guides on Mastering 5K Speed: Proven Interval Strategies to Cut Minutes off Your Time and Mastering the 10K: Proven Training Plans, Pace Strategies, and How a Smart App Can Elevate Your Performance.
Mix in some Zone 3 toward the end of easy runs or long runs to boost mechanical efficiency without harming recovery.

Workout Example:

Weekly mileage – aim for 20‑30 mi (or more) total, spread over 5‑6 days.
Strength session (2×/week): 3 sets of 5‑6 heavy‑load squats or deadlifts, focusing on core stability.
Speed day (2‑3×/week):
- Strides: 6 × 100 m at 95‑98% max speed, jog back recovery.
- Hill sprints: 8 × 30‑45 s uphill at mile‑race pace, easy jog down.
Finish a long run with 2‑3 mi in Zone 3 (just a bit faster than easy) to practice form at a slightly higher effort.

Closing Note:

Try these tweaks in your next training week and notice a smoother, more economical stride. Feel free to adjust paces and distances in the Pacing app to match your current fitness – the principles stay the same. Happy running