After an overall win in 2006, Alisa Harvey is third at the 2007 Lawyers Have Heart 10K in 37:23.

I must confess that often while driving on the parkways lined with pedestrian trails I find myself critiquing unsuspecting runners. On my various roadway journeys I catch a glimpse of runners who seem to forget that they have arms. I have even seen some runners who refuse to let their heels touch the asphalt. A few of the individuals that I have spotted run so awkwardly and that they might get a better workout by walking.

Unbeknownst to the parkway citizens I make individual assessments and suggestions as to how they could improve the quality of their running. My comments are usually inaudible and confined to my head except for those fortunate days when I have passengers in the car. I can't resist the urge to explain to my husband or daughters just why that woman should lift her head and stop staring at her feet while she runs; my 12-year-old doesn't seem to care that the woman may be able to lengthen her stride and quicken her pace just by lifting her head and looking up the trail.

I forgot that I had arms when I began running. I recall being told by my high school track coach to use my arms. I was using more energy by allowing my arms to hang low during runs. Immediately after I began to bend my arms at a 45-degree angle my shoulder pain went away and my racing times improved. Correcting my bad form was not difficult since I had well- developed arm muscles from gymnastics training. Low arm carriage while running usually occurs from poor arm strength, but it can also be the result of just not knowing how to run efficiently.

While working at a technical running store I encounter hundreds of customers with many different foot strike styles. A popular yet potentially destructive style that I often observe is landing high on the toes and not allowing the heels to touch the ground. It is extremely stressful on the lower leg muscles and tendons to complete a distance run on your toes. The risk of injury from running on your toes is high. Striding on your toes should be avoided except by sprinters and during the last few meters of a race or workout.

Running with an uneven gait or a choppy stride pattern is a sure sign that a person has poor or imbalanced muscle strength. A new runner is almost always weak in muscle strength somewhere on their body. An injured runner may have developed weakened muscles from having taken time off. Strength training should be a part of every runner's training. Don't rush to run farther than you should or come back too soon after an injury. Develop a training program that allows you to build strength and increase mileage slowly. Going for a brisk walk is a far better way to exercise than hobbling through an unsightly jog. Always listen to your body by taking time off from running or walking when your muscles are sore or your joints ache.

Running form varies from person to person. Individuals have their own body proportions and muscle strength that determines how they will stride. In order for an individual to improve their performance and avoid injuries they should develop proper running techniques. Few people are lucky enough to begin a running program without needing any adjustments to their arm swing, body carriage, or foot strike.

For those of you who regularly schedule runs on the trails of the parkways, I applaud you. Make the most of your workouts by finding a routine that suits your experience and ability; I will be watching.

The following are exercises to strengthen and improve your running form:

Arm Swing

Push-ups: Two sets of 20 per day. (For those who cannot do classic push-ups, use the knee position until you can do at least three classic.)

Arm Swings: While standing, swing arms back-and-forth while bent at a 45-degree angle for 30 seconds. Repeat twice.

Body Carriage

Abdominal Crunches: Two sets of 20 per day

Pull-ups: Two sets of 10. For those who cannot do pull-ups do any back strengthening exercise.

Leg Raises: Two sets of 10, hanging from a bar or a Roman Chair.

Foot Strike

Toe Raises: Rise up on your toes with both feet for five seconds. Repeat 10 times. Progress to just one foot at a time.

Straight-Leg Drills: Two sets of 60-meter drills. Lift leg straight up until parallel with the track, alternate legs while walking forward.

Walking Lunges: Two sets of 60 meters.

Strides: Run for 60 meters at a comfortable pace while pushing off on your toes and landing on the middle of your foot. Repeat four times.

View a George Banker photo gallery of Alisa Harvey in action over the years."