The Next Step

— Miles Barbelman, Missoula, Montana

You may just be being too hard on yourself. The human body is a practical and competent machine -- it usually finds your most efficient stride all by itself. However, there are a number of strategies that can improve your running overall.

Throw in some speedwork once a week. It doesn't have to be a super-regimented thing -- inserting short sprints at random intervals in your regular run goes a long way. A lot of people avoid speedwork altogether because they think it means finding a track and running with a timer. Not true -- just run as fast as you can till you can't bear it, slow down to normal pace, and repeat a few times.

You can also try shortening your stride, which will make it more powerful. One way to do this is to tie a cord between you and a running partner. Have your buddy take off before you do -- to keep up you'll take small but explosive steps. You can also pull weights a couple of times a week -- wear a harness attached to weights, and run or walk with them rolling or dragging behind you. It sounds strange, but it will go a long way towards building the core strength that will improve your running. If you can stand the gym, add two or three sessions a week to your regime to do some leg extensions and hamstring curls. Upper body exercises such as push-ups and pull-ups will help your running too.

Finally, just keep running like you always do, and then some. Add an extra mile or an extra early-morning session on the trail or pavement. The more you run, the stronger you'll be and the better you'll perform without any wasted work: Efficiency in a nutshell.