The lean forward, the core muscles and the running speed

If you run up a steep hill or a mountain your running posture is usually good, because your core muscles are engaged automatically. This is because of the forward lean, which starts at your ankles  (and not in your hips).

And the other thing is:  Your strides are short.

If you run in the flats you have to transfer this posture:  

Start to lean forward at your ankles. Allow yourself to do a controlled fall forward. 

And remain in this position and posture. Now your core muscles are engaged, too.

If you lose this posture:  Stop running. 

Make a rest and then start again with the forward lean.

Because of the forward lean, you don´t need to push with your feet: You can just pull them off the ground. For this you use your hamstrings.

And now your strides are short, too. 

If you want to run faster you have to proceed in the forward lean: Your strides will be short too, but your cadence is much higher now. So you are faster.

If you want to slow down:  Run completely upright.
 
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