Neighborhood Ninja!

Watch this video, but especially the segment starting at 1:32.  This is what I strive for when I practice technique on a run.  A couple of things to notice are the way he keeps his chest up, head up, and shoulders back yet arms loose and relaxed.  Notice also that when he runs it looks like he is being pulled forward.  He does not bounce up and down, instead moving smoothly forward without energy wasted on up and down movements.  If you watch some of the footage of him running from the front you will also notice that there is not a lot of side to side movement in his upper body.  There is not a large weight transfer as each foot impacts the ground.  His torso stays quiet and centered through the entire stride.  Finally notice the foot strike.  When his foot finally contacts the ground it is already pulled back under the center line of his body and the leg has already started to bend to absorb shock.  He also lands nearly perfectly flat footed with the slightest shift toward a mid foot strike.  The reason he can handle so many miles per week probably has a lot to do with the fact that almost everything about his stride is optimized to absorb shock and maximize efficiency.  It's a beautiful thing to watch.