Running Form Change and hip Pain

Experior,

I agree, I did spend a solid month just working on changing things, so I can expect it will take another to let go of what I changed.  So mad, self inflicted pain!!! Thanks

I've seen this mentioned before...what does it mean to do strides?

After you are feeling warmed up, run around 30 seconds as follows: for the first 10 seconds or so, accelerate to a pace that feels fast but not so hard that you are really pushing.  The running should not feel labored.  Strive for 'light' ('floating' is the word I like best but obviously it's a metaphor and might not work for everyone), quick turnover, and most important, relaxed running.  You aren't running from a bear.  You are joy-riding on the surface of the moon, or magically running across water.  Hold that for around 20 seconds, then ease back into your normal running pace.  The first time you do it, try doing it 3-5 times during a run, with plenty of recovery in between (though the strides really shouldn't stress you all that much if you are doing them well).  Work up to doing 10 strides per run (when you do them -- maybe 2-3 times per week, but start off with 1-2 times per week).  The exact time is not important.  I just count left foot strikes and go for around 45 strikes.

Thanks for explaining. I always try for a light, relaxed feeling and fairly quick turnover (around 180)...would the main difference be the speed? Increasing the speed while trying to maintain a light, floaty feeling?

Yes.  You are absolutely correct to try to keep it relaxed regardless of pace.  The point of emphasizing relaxation during strides is that when picking up the pace, it is very easy to tense up.  I try to aim for around 3K-5K pace during strides, but the primary consideration is 'quick and relaxed'.

Well took some time off from everything except strength work outs to try and figure out my hip pain, PT says glutes are not activating need to strengthen hips, so four days a week that is what I have done, hip thrusters, glute/ham, one legged squats, one legged step ups, good mornings, side leg raises, and tons of core work, mostly planks with feet on stability ball and hanging knee raises.

Started back up last week with 2 x 500 yard swim workouts, and a 1 mile run on tue and thur. very little pain, This week went to 2 x 700 yard swim workouts, 2 mile run and a 3 mile run.  All runs were about 10 min pace, but this morning after the 3 mile run, woke up with sore hips and lower back. What the hell, really starting to think its those damn Nike Free 3.0s, never had pain with any other shoe or even the VFFs until I switched to the Nikes.  I do have a high arch, not sure if that has anything to do with it.  thoughts?