How can I become an efficient and faster runner?

The key to this question is stride turnover that you should attempt to improve.

To run as fast as possible, you should increase the number of steps that you take in 60 seconds (stride turnover), but not stride length because over-striding causes an increased impact on the heel and puts you at risk for injury. Apparently, some runners believe that what counts most is get a longer stride for a faster running speed. It turns out, however, that is not true.

The good things when your stride turnover has improved are you are capable of spending less energy and reducing the likelihood of injury if you run with short and quick step. Then you will become a better and faster runner soon.

[On additional note] As opposed to elite distance runner completing about 180 steps per minute, typically a leg turnover from most runners is approximately close to 160 steps per minute. This will tell you how fast you can currently race. In some cases, runners often have pretty much the same stride turnover although they run at various paces.

In order to increase your stride turnover rate, running on hills is good enough, which will help to exaggerate the movement of your knees while running, and to stride farther. Not to mention, it is so certain that strong legs help you run faster.

Proper running form

You will start to feel more relaxed while running and increase the chance of getting a PB if you pay more attention to the proper running form, not perfect. Additionally, you can reduce the risk of getting injured.
Although every runner is different, there are a few things to keep in mind during a run.

(Simply put)

• Hold your head and chest up
• Look straight ahead
• Keep your neck relaxed
• Keep your back straight and shoulders relaxed.
• Swing your arms forward and back, not side-to-side.
• Maintain a short and quick stride
• Don’t bend at the waist and hunch over
• Try not to hold your head down during a race even though you feel tired. You might feel neck or shoulder pain after the race, otherwise.