Many of the fastest runners are not necessarily naturally gifted; neither are they by necessity exceptionally tall or long limbed. Instead, the best runners are those with economical strides and who run with purpose, power, and determination. Not only can good form make the difference between running pain free and running with pain, but good form can also shave minutes off your running time.

Improving one's speed poses the greatest challenge for a runner. Many runners (both beginners and intermediates) lean forward and run on their toes to try to go faster. This is a sprinting technique. Trying to run a 5K or 10K in this manner will probably result in pain and may even lead to injury. Additionally, running in this way can hinder a runner from achieving her fastest possible pace.

Speed can also be affected by bouncing. Bouncing slows the runner down and is extremely inefficient. It creates greater impact on the legs, especially the knees. Bouncers tend not to pick their knees up very high, and sometimes swing their legs in an excessive and inefficient manner, possibly leading to pain or injury.

There are other problems regarding form that plague runners. Many of these problems are not readily recognizable. However, once recognized, they are easily corrected. Although you don't have to have perfect form, even a minor adjustment or modification can make a tremendous difference in your running efficiency and comfort level. Additionally, tweaking your form a bit can reduce your chances of incurring an injury.

The next time you go to a 5K road race or a popular running trail, you should stop and check out the other runners. You can tell good form from improper or inefficient form just by watching. How? The runners with good form appear more graceful; they have an economy of movement and a certain style that seems natural and easy while incorporating good mechanics.

While watching them, take note of what they are doing. Is their forward motion smoother than yours? Are they carrying their arms lower than you? Are they running less on their toes? Are they running with better posture? Observing and contemplating how to improve your overall mechanics is an excellent way to learn.