Ultimately, natural form leads to running 'softly,' a style that can help reduce overuse injuries caused by excessive impact forces typical of heel-strike running.

In his workshops, Balk doesn't necessarily adhere to any particular program, but instead stresses many of the things the programs have in common, including lessening muscular force by reducing braking with every step (even and especially at slower training paces) and the general notion of running more relaxed. While the programs are similar, there are plenty of not-so-subtle differences in semantics and techniques that have become fodder for debate among runners, coaches, biomechanists, physical therapists and shoe designers. More recently, ChiRunning, Evolution Running, Newton Running, Radiant Running and Stride Mechanics have espoused natural running techniques that include upright posture with a slight forward lean, short strides with a high cadence and feet striking directly under the hips. Nicholas Romanov, a Russian biomechanist who in the mid-1970s developed and started teaching the Pose Method - a running technique that stresses impact reduction and, its proponents claim, maximizes the use of gravity and momentum. One of the first technique gurus to preach midfoot running was Dr. 'It's not new, it's just that most runners have either gone away from what they used to do or they were never taught the proper way to run in the first place,' says Malcolm Balk, a Montreal-based running coach, form guru and competitive masters runner who teaches The Art of Running workshops in Canada and the United Kingdom. But the basis of natural form or midfoot running gaits has been around for decades, much of it derived from the super-efficient form elite runners have been employing for years. Many longtime runners are hesitant to tweak their form, especially if they're skeptical about falling for what they might consider a fad.

Now the concept of running 'naturally' and hitting the ground on your midfoot instead of your heel is being advanced by university studies, biomechanists, stride gurus and shoe companies as a highly efficient way to run and prevent common running injuries.

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