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Time yourself running for 60 seconds. As you run, count how many times your feet strike the ground. Calculating how many steps you take per minute will give you an idea of what your cadence currently is and how much you need to improve. Most runners have a cadence of 150-170 steps per minute, while elite runners will often have a cadence of over 180. A stride is two steps—one by each foot. Divide your steps per minute by two to find your stride per minute. Most running analyses use steps per minute, but you may find strides per minute more convenient for your training. You only need a few minutes of film. Find a track or a treadmill where you can run at your optimal speed. It is best to ask a friend or a coach to hold the camera for you. You can also try using a tripod, although it may not catch the full length of your run. You may need to watch the footage several times. Upload the video onto a computer or TV so that you can see your form in large detail. When reviewing the footage, pay special attention to your knee, head, and shoulder placement. You may compare your running form to professional and elite runners. You will need to correct any mistakes in form or style before you can start to improve your stride. Ask yourself:   How high do you drive your knees? What is your posture like? How fast are you running? Do you land on your forefoot, midfoot, or heel? While there is some debate on what is the best foot strike, it is generally agreed that you should avoid landing on your heel. You may need to reform your foot strike to a more consistent style.   A forefoot strike will cause the least amount of shock on your body. You land on the balls of your feet before rotating back on your midfoot or heel. Your foot will rotate forward again to propel your next stride. A midfoot strike spreads the impact throughout your foot. It will look like you are landing flat on your feet or that you are landing on both the ball and heel of your feet. A good midfoot strike will land on the outside of the foot.  A heel strike can cause stress and injury. Your foot will land on the heel and rock forward to propel your body on the ball of your foot. If you do not have not a good form, you may not be reaching your full running potential. Each time you watch your video, look at a different part of your body, and see if you need to correct any mistakes.   Your head should be looking straight ahead, not down at your feet or at the track. Your shoulders should be down and relaxed, not tight and scrunched up by your neck. Your arms should be relaxed, and they should be moving backwards and forwards, not sideways. Keep your arms positioned between your chest and lower waist. Your back should be straight. You should be leaning slightly forward, centered over your hips. You should not be leaning back. Different styles of running will require different techniques. Training is a highly individual process, and what works for some may not work for others. Understand what your needs are so that you can improve your stride using the techniques best for you.   Sprinters will want to increase their stride length. High knee lifts and hip exercises will be most beneficial. Mid-distance runners may want to improve both stride length and rate. They will need to focus on glute, hamstring, hip, and core exercises. Endurance runners may want a shorter stride length and a faster stride rate. They will want to work on core, glutes, and hamstrings. If you’ve had an injury, you may want to avoid widening your stride length, focusing instead on proper form and stride speed.
Count your steps per minute. Film yourself running. Review the film of your running. Watch your foot strike. Examine your form. Determine your running style.