There seems to be a prevalent line of thinking that you're either a runner or you're not, nothing in between. If athletes just took the time to understand the physics involved in running, perhaps they would see how much technical improvements can really matter to their run performances.

The single biggest and easiest way most runners can improve their pace is to simply lean forward while running.  Don't believe it? Here's an experiment to try, start walking slowly and progressively lean more forward as you walk. What happens? Try it and see.

If you were asked to push a car or a person much bigger than you, would you stand up tall and straight to push them over? Doubtful. You would probably lean into them, and have your feet off-set with one much further back. You naturally understand Newton's 3rd Law of Physics, which states, "For every action, there is an equal and opposite reaction."

So what does this mean for running? It means when you send a force through your leg and foot into the ground, you get an equal and opposite returning force up your leg, propelling you. This is why distance runners on a start line lean forward for the start! It puts their center of gravity lower, and more in front of them, so they can accelerate much quicker, and with ease! This is illustrated in Picture 1.

If you stand up straight, the return force goes straight up your leg, which is still angled behind you, and then breaks to change directions going up the body toward the head. This results in more up and down oscillations, and is illustrated in Picture 2.

So what does a good runner look like when running with forward lean? Here's a picture of American Record Holder Ryan Hall, from when he won the Olympic Trials in the Marathon - Picture 4.

Notice how he leans forward with a matching center-line to the force applied from the contact point on the ground. The straight line shows a reference of what straight-up would look like.

If you're looking for a way to make a big breakthrough in your running, here is a simple BUT EXTREMELY EFFECTIVE way to improve your running. At first, it will seem very weird, and you'll notice your cadence increase quite clearly and dramatically. It will require a focus and attention to your pace and lean until it becomes natural.

You will need to experiment and test different lean amounts, until you understand how much lean is enough, and how much is not. You will clearly know when you have it right, but you must experiment to understand that point.

It should be pointed out that "forward lean" does not mean bending over or hunching over. It is more like a ski-jumper, and falling forward, where there is no break at the hip between the angle of the leg and the angle of the upper body - Picture 5.

Give this a try and I'm sure you'll begin to see some big improvements right away! Best of luck!

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