In reply to Removed UserWolfBoy34: (and ow arm)
Thanks - that's the gist of what I had read: not over striding, not heel striking. Years ago my trainers always seemed to wear most at the heel (though that might have been as much from walking) - now I notice my trail shoes are going most on the outside-ish of the front foot.
I don't *feel* like I overstride, but its hard to tell without video etc. I don't know if this is really making a difference but I haven't had any of the injury problems I had when training for a marathon 6 years ago. I have had problems with ITBS in the past - but then I also rarely run on roads any more so that could be a factor too.
The cadence thing was what I was thinking of trying. As you say using a metronome to increase to 180bpm. I just think this would be an interesting experiment if nothing else. Increasing cadence also makes intuitive sense coming from cycling of course.
Re. volume: I'd be happy to increase volume in principle but it should be obvious why I'm a bit loathe to do more runs. Basically I could commit more but already juggle work, family, climbing and cycling not necessarily in that order. Running is great because I can go out at no notice when I'm feeling good and I think the advantage or running relatively infrequently is I get a natural taper effect when I do race.
Nick - if you added more runs per week would you prioritise volume or speed work to get faster 5k or 10k times?