At SoleFit, we see patients with a whole range of activity levels — from someone who walks the dog or works in the garden, all the way to Olympic and professional athletes. We do, however, see a lot of runners and wanted to put this short video together to offer a few simple suggestions for improving running efficiency.
It’s a great time to be a runner because there is so much information available — but it’s also a very confusing time to be a runner for the very same reason!
It’s a great time to be a runner because there is so much information out there, but it’s a very confusing time to be a runner for the very same reason!
Experiment of One
We’re all built differently and have different goals, and as such, we should have different plans when it comes to improving running efficiency. There are countless variables that influence a treatment plan — from upcoming races and fitness goals to mobility and strength.
It can be tempting to make changes based on a magazine article or book, but we strongly encourage you to resist that urge and first understand how it applies to you.
It’s not just about the shoes
Never before has there been so much choice in running footwear. Minimalist shoes can work well for runners with efficient technique and a solid base of mobility and strength, while more protective shoes may be appropriate for those who aren’t quite there yet.
Unfortunately, no shoe can fix running inefficiencies on its own. It’s important to understand where you’re currently at and match footwear to that. Over time, as efficiency improves, runners often find they need less shoe — not more.
Ask the question: “Why am I not running as efficiently as I could?”
We believe this question isn’t asked nearly enough. Humans are born with the tools to run efficiently, but modern lifestyles — long periods of sitting and overly protective footwear — can interfere with those natural abilities.
Identifying what’s causing inefficiencies and addressing those root issues is far more effective than simply trying to consciously change technique.
Fix the Source
It’s critical to address the source of biomechanical issues. Even if we could instantly give runners “perfect” technique, it often wouldn’t work without the required infrastructure — mobility, strength, and control.
For example, limited hip extension may require loosening tight hip flexors caused by prolonged sitting. A dropped hip might point to weakness or leg length discrepancy. A little targeted self-care can go a long way in improving running efficiency.
Loosen hip flexors that may be shortened from sitting all day
A healthier runner is a more efficient runner
While it may sound obvious, many runners overlook the basics. Massage, mobility work, strengthening weak areas, quality sleep, and improved nutrition may not seem directly related to efficiency — but they are.
By addressing these “low-hanging fruit,” you create a better foundation and often become a more efficient runner even before making any specific technique changes.
Use cues like cadence and barefoot work
During a run, your feet hit the ground 800–1000 times per mile. Trying to consciously control every step is nearly impossible. This is where simple cues like cadence and short bouts of barefoot running can help.
Try setting a metronome to 170–190 steps per minute and matching your foot strikes to the beat. A higher cadence naturally reduces over-striding and excessive vertical bounce.
If you have access to a treadmill or track, try running barefoot for one to two minutes with the cue “run as quietly as possible.” Removing footwear encourages better shock absorption, increased cadence, and foot strike closer to your centre of mass.
Start conservatively — even positive changes are still big changes.
Small amounts of barefoot running can help ‘force’ positive changes in running efficiency. While most runners move more efficiently when barefoot, it’s important to progress slowly — even good changes can overload the system if introduced too quickly.
It’s okay not to change
While we encourage runners to assess their efficiency, it’s not always the right time to make changes. Upcoming races, injuries, high training volumes, or busy schedules may warrant holding off.
The off-season is often the ideal time to experiment with changes when run volume is lower and recovery capacity is higher.
As always, we’d love to hear from you if you have any questions or comments. To stay up to date with blog posts, health tips, and upcoming events, be sure to sign up for our monthly newsletter.
