I have been running for some time, am 40 yrs. old and in good shape, but am always looking for ways to improve. I am just starting to incorporate the techniques, but on my 1st run where I really concentrated on a few of the focuses I had pretty amazing results. I was running with a friend on a long, steep hill that many runners have to take walking breaks on. About of the way up I began to focus on my lean and picking up my feet (body wheels). I breezed past my triathlete buddy and she was amazed at how fast I ran to the top. It felt nearly effortless with respect to strain on my muscles.