For long distance running it is best to land on the rear foot, then roll forward to lift off on the toe. Posture It is important to maintain good posture, with upper body weight centered over the pelvis. Avoid leaning forward, which shifts the body's center of gravity away from the legs. The foot should land under the runner's knee. You will find your stride as you develop your rhythm in running.
Speed usually is associated with an increase in pace, rather than lengthening of the stride.
When coming downhill, shift the body weight back and avoid slapping the feet on the ground by landing on the heels with the knees well flexed. Arm Carriage Arms should be held comfortably near the body, between hips and nipple line. Allow shoulders to be relaxed, permitting arms to swing freely. Arm swing will increase as pace increases. As the arm is brought forward do not let it cross the center line of the body.