I partially subscribe to the Maffatone running method, where the theory is that by going slow you build up your core and end up going faster. I don't have up and down. I fore foot strike, keep the knees bent, tuck the hips under me, and straighten the back from the stomach, not the shoulders. Relax. Keep light on the feet. Small steps... evaluate my form every couple minutes and make minute adjustments as needed. Toward the end, my back started hurting, and I realized I was too tall, and wasn't bending my knees.. bend the knees, the hips tuck under, and the pain went away. Within a couple minutes I forgot about it and continued to enjoy the run.
I encourage you to read the book, Born to Run by Christopher McDougall..
Christopher McDougall: Are we born to run? | Video on TED.com
I encourage you to read the book, Born to Run by Christopher McDougall..
Christopher McDougall: Are we born to run? | Video on TED.com