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The following runs are based on using a forefoot and midfoot strike, having transitioned from years as a heel striker. Regardless of how it's achieved, (Pose, ChiRunning, Goodform Running, Vivobarefoot, Forefoot, Midfoot, Bare, etc.), I found this a really interesting comparison. Here are two of the same runs separated by over 4 months: 10/7/2012 2/24/2013 With the first run back in 2012 I was trying to be mindful of my running form and was practicing what I new from books, the web and videos. A bit more of a forefoot runner, I'd certainly made progress and changed the way I ran, but it wasn't until I got some instruction that I had a bit of an aha moment. Certain things just clicked for me. Now mind you, the app that I use, iSmoothRun has undergone some changes and there may be some differences in accuracy regarding how the metrics are calculated. Also I took a slightly different path on the last mile, but overall as a basic comparison of the trend, I think it's pretty obvious I became significantly more efficient and a bit faster. You might say that I became more fit between October and Feb. But the reality is that I was training much less due to work commitments, had put on weight and was more out of shape than anything. Feel free to check out my training log on RunKeeper and you can see I fell apart for about 8 months. So, I just look at the graph of the latter run and become a believer. It's so much smoother and representative of how the run felt. Post-coaching, my cadence is fairly consistent, my heart rate stays mostly in Z3 and barely dips into Z4. I can tell you I was not nearly as wrecked after the run. I worked but wasn't struggling. I remember the prior run. It was tough. Anyway, when I hear people are suffering when they run, experiencing pain, dealing with injuries, etc. I always suggest they take a serious look at their form. I sight things like the Harvard study and link to some of the different form protocols. I'm not saying people need to run barefoot or even minimal, but I think the running form principles are sound in practice regardless of footwear or lack thereof. Now I might eat my words down the road, but I can't deny my running feels SO much better and is more enjoyable with a focus on form. Take it for what it's worth!