You swing your arms from side to side, not forward and backward
Solkin, owner of the Running Center in New York City, sees more of this error than almost anything. "A lot of people let their arms go across their body, wasting energy," she says. "You always want to think about moving [your arms] forward, not side to side." Remember the direction in which you're headed: forward. Everything you do with your body should help you move forward, or at the very least, nothing you do should hinder it.

You bounce
"A lot of people waste energy by hopping," says Solkin. Think of what happens when you consciously slow down: You move a lot more vertically and a lot less horizontally. Some runners do this whether they're slowing down or not. "You shouldn't feel like you're on a trampoline," she says. "Instead, lean forward about 10 degrees from the ankles," Solkin advises. "Make sure you lean at the ankles and not the waist. It should feel like you would fall over if you didn't take a step." This will help you put more effort in the direction you really want to go.

You overstride
"Foot plants are very individual, but a lot of people tend to overstride, striking with their heel in front of their body instead of underneath it," says Solkin. "It's inefficient and can cause shin splints," which, as anyone who's had them can tell you, are not pleasant. If you have shin splints (a layman's term for a host of lower-leg injuries characterized by pain along the edge of the shin bone), overstriding may be part of the problem. Consider modifying your stride, or better yet, look for a running coach (ask a local running club or specialty running store for references) who can help you get to the root of the problem.

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