Not sure if this happened from the beginning, but when I got there I was just given a random timing tag and told to match the result to the name. Why not just send the tags out?
Given the route and the fact that it's March, fairly predictible that it may have been quite muddy. But the change to the route meant the km markers were out of place and the muddy bits were really slippy.
And whilst I have no problem with a staggered start, it should, surely, be done by expected time rather than entirely randomly?
Thanks for all the replies. Really helpful; confirmed some things and raised others I hadn't considered.
Excuse my not being too bright, but what exactly does 'spending longer in stance phase of gait phase' mean?
The logic behind the advice was that the reason I have all the tightness is because my foot points outdated when I run. That twists the leg round a bit and so puts increased pressure on the hip flexor and that by landing firmly and straight on your heel, you keep the leg straight.
He told me to really emphasise the heel strike when I'm walking (and particularly going up/downstairs). So basically to plant my heel down then make a specific point of lowering the rest of my foot to the ground. That's not much clearer, is it?!
The rationale being that planting your heel down gives the rest of your leg a solid foundation from which to spring.
I've had allsorts of ITB problems in the past 6 months which I got over after some work on activating and strengthening my glutes. Now back and running decent distances (up to around 15k).
However, I've developed really tight hip flexors as well as a tight ITB - though no pain. Decided to go to a running coach on the basis that it might be something biomechanical. He said that my right foot was splaying outward when I ran (due to poor balance - i.e. weak glutes, I guess?) which was putting a lot of strain on my hip flexors and my ITB. Which sounds rational.
He advised that I should aim to heel strike - both when walking and running - but build the running up slowly. I've been doing this a few days and feel a lot less tightness in my leg day-to-day. I'm running every other day, but only about 2km making a point of heel-striking and frankly it's pretty hard-going. I don't feel like I can run much beyond 2kma nd I'm worried I'm putting a lot of strain on my shins.
So, I guess my questions are:
a) does the above advice sound rational?
b) If so, how can I avoid doing somethign bad to my shins?
c) Any ideas as to when I could expect to be running in excess of 10km again?
I will, of course, ask the running coach the same things, but a second (or thirdetc.!) would be hugely reassuring.
I tried the glute activation (as per mile27 website) and then went for a run trying to sprint to start with rather than get into the usual jogging pattern and whilst I've only managed 2.5k thusfar, it felt better. Fingers crossed, touch wood etc etc.
I certainly think that the initial glute exercises (clam and so on) did more harm than good.