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Generally, runners over age 40 will spend less time doing flat strides and more time on hills to emphasize improving power output safely.

your best running form/foot plant should make you efficient.

Training load leads to aerobic development, and aerobic development leads to faster, stronger running. More is not always better. But more is usually better.

The second component of running economy is speed training. By training at a certain pace, you become more economical at that pace.

Extrapolate that to the marathon, and you’re talking about potentially shaving minutes off your time, merely by striking more efficiently.