To be honest, I'm not sure. I know a runner who has a very awkward form where he moves his arms and upper body in a very odd way that seems quite inefficient. If I ran the way he runs I would have pains throughout my body. However, he's in his 60s, runs 3 marathons a year, and never complains about injuries.
I know another runner who's a physical therapist. Actually, she's a triathlete and she runs, bikes, and swims regularly. When running she has an efficient stride and a good upright body form. Last year she spent 3 months in a boot healing from Achilles Tendonitus.
What's going on with these runners? I don't really have an answer, but I have a suspicion that sometimes you can't force a particular style on a runner. Rather, we all need to find a style that works for our own body type.
One more example. I cannot run minimalist. I could go barefoot (I've done it for short distances on grass) but I cannot wear minimalist shoes. I have a wide foot and even minimalist shoes that are wide (which there are very few) don't properly fit my foot. So, even if I wanted to, I could not run in such a shoe. I'm stuck with my normal, 4E, running shoe. That effects my style of running and my form. However, it works for me. I just focus on doing what comes natural and feels comfortable and I'm fine. I think that's probably the way to do.
Since I'm not an expert, I recommend you read a few other articles. Here's a few suggestions.
Should You Run in Minimalist Shoes?
The Complete Beginner’s Guide to Barefoot Running
How Chi Running Reduces Injury and Promotes Healthy Running
4 Running Styles to Try
Like I said above, there are tons of other articles, but these are ones I've found useful.
Happy running!
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