Whether you’re an absolute newbie or you’ve been running for ages, it’s always good to find running tips that reduce the chance of injury and reduce wasted energy. As anyone who runs for exercise can say, there’s more to running than simply speeding up a walking pace. Runners can maximize their exercise by adjusting the body to proper running form. You’ll want to check out these 9 tips to improve running form. And form is important. Runners without proper form are more likely to injure themselves—and you don’t want a shin splint or plantar fasciitis to sideline you. Poor form, often in the form of clenched muscles, also wastes energy, which means you may not be able to go as far as you could or you hit the wall earlier than you might have otherwise.

As you incorporate new running tips into your routine, be patient with yourself. It can take time to adjust form so that it becomes habit. Another of the most helpful tips to improve running form is to ask an experienced runner to observe you as you run. He or she may be able to pinpoint bad habits you weren’t even aware you had. It doesn’t matter if you run around the neighborhood or participate in marathons, improving form will make you a better, more efficient runner. We’re sharing these running tips so you can make the most of this calorie-burning exercise—safely and efficiently.