Forefoot strike, mid-foot strike, heel strike? Which is best? And what else do we need to focus on for more efficient running technique that allows us to run further, faster with no extra training and less risk of injury?

The debate on how to achieve the most efficient running movement has been hotly debated over the years. However, everyone agrees that if you run with better technique (which includes your whole body, not just foot-strike) you are more efficient – meaning you can run further, faster with no extra fitness training and less chance of getting injured. It’s like taking the roof box off your car. ZOOM! Who wouldn’t want that?

So, I got my mind blown recently with a visit to movement coach Shane Benzie from Running Reborn who has analysed the form and gait of hundreds of elite and indigenous runners from Kenya, Uganda and Ethiopia and come up with the ideal technique. He advocates a holistic approach, adjusting the whole body, but in my case (and in the case of 85% runners) he started with my feet.

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Watch Shane’s top 3 tips for more efficient running in long-distance training runs, ultra marathons and multi-day races here:

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In this film I mention Chris McDougall’s brilliant book Born to Run – the incredible story of the Tarahumara, a tribe of Mexican Indians who he describes as the greatest runners the world has never seen.

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