It's basically all about posture. The basic system is to relax and allow your core muscles to do most of the work. Imagine your joints, particularly ankles, knees, and hips, to open up and relax. Some of the keys are to keep your feet parallel instead of pronating. Imaine yourself running along on a tight-rope or railroad track rail. To do this you must allow your upper body to swing more. You'll allow your hands to swing all the way back to your sides and your elbows behind your back. The rotation caused by your core muscles is what will primarily propel you forward - not your legs. All movement starts in your body's center, just below the navel. Don't use your calves to propel yourself forward. Relaxation is key. Leaning forward is your accelarator. The more you lean, the faster you go. You lean from the ankles, not the waist. You allow your legs to go up behind you as much as they want and you will be landing on the flat or ball of the foot rather than the heel. Landing on the heel is like putting on the brakes. Your feet will not land way out in front of you, but just a little bit in front of you or underneath you. Think of yourself as standing still and pushing a conveyor belt underneath you. If done successfully, it feels like you are floating along. It requires some serious mental focus to maintain this though. The Chinese developed their insights by observing animals. Observe a cheetah running and see what it does. It's speed is not all leg. A major portion of its speed is from the motion of its spine. Focusing on your core muscles and relaxing your legs and other auxiliary muscles will allow your spine to flex and extend and propel your legs. You really have to read the book and look at the pictures to do this correctly. This little writeup won't cut it. As soon as I'm done with it I'll pass it on. It's going to take a lot of practice to learn to do this properly.

Sounds interesting, since both my feet are killing me while running now, even if I have New Balance 767's on, I'm wondering what are the best things you've learned from this book?

I just got this inexpensive Omron heart monitor and used it for the first time this morning. It works great. I actually found that I had to bump my speed up just a bit from what I had been doing. But maybe that was just because I don't usually run first thing in the morning. My breathing felt about the same. My heart rate range for an aerobic workout is 130-145bpm. That put me at about 6.5mph at the beginning. I had to notch it down a bit by the end to keep it in that range and ended up with a 10:19 minute mile average including warm-up and cool-down for 4 miles.