Instructions

1

Increase your cadence. This doesn't mean to speed up your runs -- rather, maintain your pace while increasing the number of strides you take each minute. Shortening your stride will naturally help you land on your forefoot instead of your heel, which will lessen the impact of each step. Try to increase your cadence by about 10 percent to noticeably decrease impact.
2

Slow down. Running fast doesn't always make for the best form. Running too quickly will cause you to over-stride, which will increase skeletal impact. Try focusing on cadence instead of speed. Once you get accustomed to running at a higher cadence, try increasing your speed, slowly.
3

Wear proper cushioning. If you're a heavier runner or a fierce heel striker, it's particularly important to make sure your footwear provides proper cushioning. Purchase shoes that offer ample cushioning or consider using a cushioned insole. During a 2008 study published in the "Journal of the American Podiatric Medical Association," cushioned insoles reduced the force peak impact of participating runners by an average of 6.8 percent.
4

Become a forefoot striker. A 2009 study in the "International Weekly Journal of Science" revealed that forefoot striking provides significantly less skeletal impact than heel striking. Because modern running shoes with excessive support and stability can promote heel striking, consider switching to a lightweight, minimalist shoe to train yourself to land properly. Please note that minimalist shoes may not be appropriate for pronators and larger runners.