Running with the proper form will keep you from feeling fatigue and from using extra energy that you don't need to expend. This alone can help shave more than just a few seconds off of your mile time. Here are some form-musts you should know to keep your upper body strong as you run the mile:  Tilt your head correctly. Look ahead of you, at the horizon, not at your feet. This will help keep your neck and back straight, and it will be easier to breathe.      Keep your shoulders low and loose. If your shoulders start moving up toward your ears when you get tired, shake them out to get rid of the tension that has been building up. It's important to keep your upper body loose and relaxed if you want to run as efficiently as possible.      Use your arms as efficiently as possible. Keep your hands in an unclenched fist, swinging your arms back and forth, right between your waist and lower-chest level, keeping your elbows bent at a 90-degree angle.      Keep your torso and back straight. Stretch yourself upwards to reach your full height while keeping your back straight and comfortable. Deep breaths can help you straighten your body when you get tired.     Your legs and lower body are just as important for running a fast mile as your upper body. Here's what you need to know to get the proper technique:  Keep your hips pointed forward. If you start to hunch over during a run, you'll put too much pressure on your back and you won't be running as quickly as you can.      Lift your knees slightly when you run. This, along with a quick leg turnover, and a short stride, can help you run longer distances more quickly. Your feet should land beneath your body, with your knees slightly flexed so they can bend correctly when your feet hit the ground.      Hit the ground lightly with your feet. Land your foot between your heel and mid foot and then quickly roll forward toward your toes, keeping your ankles flexed so you get more force out of the movement. Spring off the ground when you roll onto your toes, so that your calves...

TL;DR in Indonesian:
Menguasai cara berlari yang tepat pada tubuh bagian atas. Menguasai teknik yang tepat pada tubuh bagian bawah. Bernapas dengan benar. Menguasai teknik Anda sepanjang perlombaan. Lakukan pemanasan dan peregangan secara efektif.