Running 9:00 [3] 2.0 km (4:30 / km)
shoes: Saucony Hurricane E45
Physio. local outfit was doing a free running video assessment. Ran at 4:30 pace, comfortably, and there were quite a few sub-optimal issues:
1 Right foot crosses the centre line on strike and is splayed outwards (pressure on R knee)
2 Both feet have a kind of a flick before striking
3 Imbalance between left and right foot strike. Left is flatter and straighter, right is a definite heel strike
4 Stride length is longer on right. These last two mean that I'm possibly subconciously protecting the left knee by shortening the stride length on that side although I wasn't aware of doing that and the left knee is not sore today.
5 Hips drop around 5 degrees from side to side. Not a huge issue - probably due to the crossing centre line/flick/spay issues lower down rather than glute weakness
6 Quite a large upper body rotation, with arms going side to side rather than straight.
Fix: drills, higher knees, plyometrics, up the cadence, lower stride length. I'll do some drills at least.