In this podcast episode, Dr. Leo Running Expert, Dr. Matt Pisanelli, and Zach Goulet discuss the importance of running form and how it can impact speed and efficiency. 

1.) They talk about the optimal cadence for running and how it varies based on factors like height and bone density. They also touch on the role of stability and muscle strength in running form. The hosts provide examples of athletes with different body types and how it affects their running performance. 

2.) They also mention the impact of diet and lifestyle on bone density and overall physical strength.The conversation discusses the impact of super shoes on injury risk in runners. The shoes provide speed and energy return, but can lead to injury if the body is not prepared for the increased turnover and power. 

3.) Building tendon and fascial density through plyometrics and coordinated movements can help improve stability and prevent injuries. Coordination and muscle activation are key in running form, with a focus on shutting off unnecessary muscles to improve efficiency and prevent injuries like hamstring strains. 

4.) The importance of understanding and improving running form to prevent injuries is highlighted throughout the discussion.In summary, the key to improving running form and cadence is to focus on coordinating the movements of the hip, knee, and ankle, particularly by ensuring dorsiflexion of the ankle during the running stride. 

5.) Counting cadence during easy runs and using tools like metronome apps can help improve cadence and overall running form. It is important to focus on form during easy runs and long runs, rather than during workouts or races. Improving cadence can be a lifelong practice that requires consistent attention and effort.