To increase your forward motion and reduce unnecessary bouncing, do the Shuffle. Too much energy is expended by pushing up off the ground with excessive toe and knee lift. Try this Jeff Galloway drill to add a bit of a shuffle to your running gait. Pick a flat 100-meter stretch in your daily run and, while running, concentrate on keeping your feet very close to the ground. Afterward, jog or walk for 30 to 60 seconds, then turn around and repeat that same segment three to five times.
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