Whether you’re training for a marathon or a Turkey Trot, the secret to faster times isn’t running more miles. It’s learning to run more efficiently, says four-time triathlon world champion Leanda Cave.

When she first started running shorter-distance races, she found she often got injured when she increased her running mileage. “I was getting stress fracture after stress fracture from having a very long stride and landing on my heels,” she says.

Ms....

Whether you’re training for a marathon or a Turkey Trot, the secret to faster times isn’t running more miles. It’s learning to run more efficiently, says four-time triathlon world champion Leanda Cave.

When she first started running shorter-distance races, she found she often got injured when she increased her running mileage. “I was getting stress fracture after stress fracture from having a very long stride and landing on my heels,” she says.

Ms. Cave shifted her attention to technique. She worked to increase her cadence, or frequency of steps a minute; reduce her foot-contact time on the ground; and use gravity to lean forward more. Adopting a more-efficient running technique reduced impact and muscular stress, which helped prevent further injury—and helped her progress to full-length Ironman races, which include a 26.2 mile run.

Now retired from racing, Ms. Cave, 43, is an Ironman-certified coach who splits her time between Aspen, New York and Miami.

“The most common complaint I hear from non-runners or novice athletes is that they dislike running because it’s so uncomfortable,” she says. If you want running to be more enjoyable, try fine-tuning your technique.

Cadence is one of the best indicators of running efficiency, Ms. Cave says. Count how many times each foot strikes the ground while running for one minute to determine your cadence. An efficient runner has a cadence between 85 and 105 steps a minute counting on one leg, she says. Anything below 75 steps a minute can cause a runner to overstride and heel-strike, two of the main causes of running injuries, she says.

These six exercises will help improve your running technique. They can be performed in sequence as a workout, or you can sprinkle them into your pre-run routine, she says.

The Workout
Toe Taps

Why: Foot contact—the amount of time your foot is in contact with the ground on each stride—is often overlooked. This drill can help reduce your ground contact time, Ms. Cave says.

How: Find a small step, around 6-to-10 inches high, and alternate tapping your toes on the step. Be light on your feet and bounce from right foot to left, touching just the toes to the step rather than stepping all the way up. Do 20 to 30 reps per leg. Start slow and gradually increase speed.

Single-Leg Hamstring Fires

Why: Using the hamstring muscles to bring the heel of your foot up and then back down to land underneath your body encourages good running posture and muscle activation, says Ms. Cave.

How: Stand facing away from a step. The lower the step, the easier the exercise. Place the ball of your left foot on the step with the knee bent. The right foot will remain directly underneath the body. Use the step as leverage as you bounce off the right foot using your hamstring to drive the heel up while engaging your glute muscles. Return to the ground with control. Try to keep your grounded foot directly underneath your hips as you bounce while maintaining a straight spine. Hips should remain square to the bench. Perform 15 to 20 reps per leg.

Options: Place your hand on a wall if you need help balancing. For a challenge, perform using a stable bench or chair.

Ms. Cave demonstrates a single-leg hamstring fire drill.

Single-Leg Double-Time Bounce

Why: “This drill will help with timing and coordination, shorten your running stride as well as improve your foot contact time,” she says.

How: Mark a spot on the ground. Hop in place with both feet and try to remain over the spot. Each time you come off the ground, raise your right knee to 90 degrees while using your arms for balance and coordination. Do 20 to 30 reps then switch and raise the left knee on the hops.

Ms. Cave performs the single-leg double-time bounce drill.

Fast Feet Running on the Spot

Why: This drill stimulates the motor patterns used in running and can help improve cadence.

How: Mark a spot on the ground and run in place as fast as possible for 20 seconds. Make quick little steps and pump your arms. Rest 20 seconds then repeat 3 to 5 times.

Option: For an added challenge, run in place with high knees.

Side Steps With Run Off

Why: “It is important to run with a good upright posture, but your body should also have a natural lean that enables gravity to help with forward momentum,” Ms. Cave says. Without that lean, you waste energy moving up and down rather than going forward, she says.

How: Run sideways to the right at a fast cadence crossing your left leg in front and then behind you. Keep your hips facing perpendicular to the direction you are moving, and try to increase speed as you lean sideways. When you feel as if you may trip, turn forwards and sprint 50 yards. Rest 30 to 60 seconds and then repeat in the opposite direction.

Option: If the coordination of this drill is challenging, start by leaning sideways and as your body loses balance, quickly turn and run 50 yards.

Ms. Cave performs side steps then transitions to a sprint.

Squat Jump

Why: When we run, our glutes help keep our legs, pelvis and torso aligned while also extending our hips to move us forward. Our quads are the muscles that control our deceleration as our foot strikes the ground. This exercise works both muscles while also increasing your ability to have a shorter foot contact time, Ms. Cave says.

SHARE YOUR THOUGHTS

How do you get the most out of your running workout? Join the conversation below.

How: Stand with feet shoulder-width apart, and sink your hips down and back into a squat. Jump explosively off the ground and land softly back in a squat. Jump off your entire foot, not just your toes. Your hands can be pressed together in front of your chest, or you can bring your arms down and slightly behind the hips in your squat and swing them forward and up as you jump. Perform 15 to 30 reps.

Options: If you are a beginner, remove the jump and focus on perfecting the squat technique. When you have mastered the jump squat, you can hold weights. You can also add a light resistance band around your ankles to make your glutes work harder.

Write to Jen Murphy at workout@wsj.com