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  1. You know that the shoes can’t be too small one time and too large another time.If you are spniplag the ground then you are striking the ground with your foot rather than letting the heel contact the ground just in front of you coming in a rearward motion at the same speed you are moving forward. The foot will land mostly flat footed only a little heel first and then you roll off of the front of the foot.Try to relax when you run, if you are tense you will tire faster. If you correct the foot motion, plant, and contact point the noise will not be loud.To increase your stride length you push off, do not reach out in front, because running is a pushing motion not a pulling motion.

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